The word is out: Eat more whole grains! Whole grains provide fiber and other nutrients that may help reduce the risks of chronic disease. Unfortunately, it’s not so easy to find whole grains. You have to be a Whole Grain Detective!
Labels can be confusing. Many labels state “whole grain” in bold print. However, the fine print may state “made with whole grains.” Those foods are not whole grain. There are some other phrases you may see on labels, such as “Multi-grain,” “Wheat bread,” “100% wheat” or “Stone ground wheat.” Actually, NONE of these are whole grain. These names are used for refined grains. The goal is to find whole wheat and other whole grains.
The ingredient list on the label provides the best information. Ingredients are listed in the order of their amount, from most to least. Make sure that the first ingredient is a whole grain. Examples include whole wheat, whole rye, whole oats, oatmeal and brown rice. Look for labels that say: “100% whole wheat”, “100% whole grain,” “Excellent source of whole grains” (one serving = one serving of whole grains), or “Good source of whole grains” (one serving = a half serving of whole grains).
If you see the word “enriched,” beware. Whole grains are never enriched because they have all the nutrients that nature intended. Refined grains, on the other hand, have lost most of their nutrients. And unfortunately, the enriching process replaces only a few of those nutrients.
Whole grains are important. Aim for three servings of whole grains each day!