WHAT DOES WHOLE-GRAIN REALLY MEAN??

What does “whole-grain” really mean?  What’s the difference between whole-grain and regular bread?

If you have ever asked yourself these questions while out shopping, I’m here to help you decipher the mystery of whole-grain and what that label means. 

Nutritionists will tell you that choosing whole-grain foods are a better choice when eating things like breads, pasta, and crackers, and they are right.  The difference between whole-grain and refined-grains happens in the production line:  refined-grains have the bran and germ removed in order to create a finer texture and longer shelf life.  Whole-grain foods have the entire grain kernel which includes the bran, germ and endosperm (along with their naturally occurring vitamins, minerals, and fiber).  

It is important to note that the refining process of the refined-grains remove fiber, iron and many of the B vitamins.  In order to replace the nutrients that were stripped out during the refining process,  companies “enrich” the grain by adding back in certain B vitamins and iron (fiber is not added back in).  Bran is sometimes added to grain products for fiber,  however, bran alone is not a whole-grain, nor is it considered a whole-grain when it is added to a product. 

Here are some examples of foods that are considered whole-grain:  brown rice, bulger, buckwheat, oatmeal, popcorn, millet, quinoa, whole-grain cornmeal, whole-wheat, whole-grain barley, rye, and wild rice.  Look at the ingredient list to make sure the “whole-grain” label is listed and not just “wheat flour”.  

It is best to find foods with ingredients that are as close as possible to their natural state.  Too many good things are lost when foods go through a refining process and are no longer recognizable as their original form.