The Whole Truth About Whole Grains

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By Kac Young PhD, ND, DCH

riceAre you confused about what a whole grain is? We read boxes covered with marketing hype and clever advertising, but how do we know we are getting the real thing? For heart health it is imperative that we eat more whole grains. Don’t be fooled by catchy terms that do not mean whole grain:

Wheat flour : This is refined white flour missing the germ and the bran.

Enriched white flour : This is refined white flour with some marginal ingredients added back in.

Unbleached white flour : This is nothing but refined white flour.

Bleached wheat flour : White flour.

Wheat bread : Because it’s not labeled “Whole wheat” just “wheat” this is almost certainly plain white bread with little or no whole grain flour, and maybe some caramel coloring.

Whole grain : Seeing “whole grain” on food labels doesn’t necessarily mean that the product is made of whole grain; it may be mostly white flour. Tricky! Read the label.

Made with Whole grains : Often these products contain no more than one type of grain, but it may all be refined flour not whole grain. Read the label to check the content.

Multi-grain : Multigrain means that a food contains more than one type of grain, although none of them may necessarily be whole grains. Same goes for “seven grain” or “nine grain.”

Stoneground : Stoneground has no legal definition, so it’s basically meaningless.

To help you navigate the maze of marketing-hype vs. truth when it comes to whole grains and packaging, here’s some information:

The Whole Grains Council defines whole grains as: Whole grains, or foods made from them, contain all the essential parts and naturally-occurring nutrients of the entire grain seed. 100% of the original kernel – all of the bran, germ and endosperm – must be present to qualify as a whole grain.

If the grain has been processed (e.g. cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed.

Familiar Whole Grains:

The following, when consumed in a form including the bran, germ and endosperm are examples of generally accepted whole grain foods and flours.

Amaranth

Barley

Buckwheat

Corn (including whole cornmeal and popcorn – popcorn without the salt and butter)

Millet

Oats (including oatmeal)

Quinoa

Rice (both brown and colored, non-white rice)

Rye

Sorghum (also called milo)

Triticale

Wheat (including varieties such as spelt, emmer, farro, Kamut®, durum and other forms such as bulgur, cracked wheat and wheatberries)

Wild rice

The next time you are looking for whole grain bread, pasta or cereal, make sure you get the real thing and not just some manufacturer’s “idea” of a whole grain or a PR department’s “spin” of the concept. Take care of your heart. it’s the best friend you have. See how else you can nurture your heart at: HeartEasy.com

– Kac Young, a former television director and producer, has earned a PhD in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and taste great. In the Heart Easy cook book sound nutritional advice is followed by family favorites that have been turned into heart healthy meals that anyone can make and everyone will love. Learn more: HeartEasy.com