3 Ways to tell if your food is really whole grain
In the last few years we have seen the term "whole grains" pop-up on everything from Sugar Smacks cereal to pastas to granola bars. Every food company with marketing dollars and brand managers worth their salt has hopped on the whole grain band wagon. And with good cause: Whole-grains provide a ton of healthier benefits, including higher doses of fiber and other nutrients and a more satiating snack or meal, as compared to their more processed and refined counterparts. Food products made with refined flours, such as many breads, pastas, cereals and baked goods, deliver very little nutritional value and as a result, translate into empty calories that leave you feeling unsatisfied, causing you to want and to eat more food.
Unfortunately, many products contain both whole grains AND refined grains. And, due to clever marketing strategies, many companies will make claims that their products are whole-grain when often they contain only a very small percentage. So, how can you be sure a product is really made with whole grains? Luckily, the Whole Grains Council (WGC) has stepped in to help consumers with that exact question.
As a minimum, it is recommended that you consume 48 grams of whole grain ingredients per day. So you should be getting a minimum of 3 servings of whole-grains a day…with 16 grams of whole-grains equaling a serving. Note that whole grains and carbohydrates do not necessarily mean the same thing. In order to find out what is and isn't a whole-grain product, use one of these methods:
Whole Grain Stamps. Look for one of the two labels shown to the right on packaged products. In 2005, the WGC initiated two stamps to help consumers find products containing whole grains. The "Basic Whole Grain Stamp" on the left is used to identify those products that contain at least eight grams of whole grains per serving. The "100% Whole Grain Stamp," on the right, is applied to products that are made with 100 percent whole grains and provide one serving or more of whole grains per serving. Understand, however, that food products that contain the "Basic Stamp" may contain some extra bran, germ, or refined flour, while the "100% Stamp" means that ALL of the grains in the product are whole.
Ingredients to Enjoy. If a food doesn't have a WGC stamp, look to see if it contains 100 percent whole wheat, brown rice, oats, oatmeal or wheat berries…or lists a whole grain or stone-ground whole grain in the ingredient list.
Ingredients to Avoid. Steer clear of those foods that contain degerminated bran, wheat germ or enriched flour. And those products that contain wheat flour, semolina, durum wheat, organic flour or multigrain may or may not provide whole grains and, as a result, might be best if avoided.
Here is a chart published by The Whole Grains Council that gives you more insight into specific ingredients.
Ingredients | Are they Whole Grain? |
|---|---|
| YES - Contains all parts of the grain, so you're getting all the nutrients of the whole grain. |
| MAYBE - These words are accurate descriptions of the package contents, but because some parts of the grain MAY be missing, you are likely missing the benefits of whole grains. |
| NO - These words never describe whole grains. |
When in doubt, buy products with the WGC stamps: They are the best indicators of exactly how whole the products are…which takes the guesswork out of the selection process.
Adapted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal
Originally published on Sheerbalance.com
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