Even savvy consumers may need some help when grocery shopping, as options have exploded. Here's how to confidently buy foods made with whole grain.
The word is out: Whole grains are good for you. Studies have shown that eating foods that contain whole grain can help prevent heart disease, help you maintain a healthier weight, and may lower your risk for type 2 diabetes. But do you know how to find these whole grains at your grocery store? Here's some help.
Myth: If a product says it's 100% wheat, that means it's whole grain.
Reality check: That's not necessarily true—just as the terms "multigrain," "cracked wheat," "pumpernickel," "bran," "organic," and "stone ground" don't mean whole grain. Foods made with whole grain list a whole grain, such as whole wheat, whole oats, whole corn, or brown rice, near the top of the ingredient list. You'll know if it's whole grain if the phrase "whole" or "whole grain" appears before the name of the grain in the ingredient list, as in "whole grain oats." Whole grains include whole wheat, wild rice, brown rice, whole oats, and oatmeal, buckwheat, whole rye, whole grain corn, popcorn, bulgur, and millet.
Some products carry the whole grain stamp from the Whole Grains Council, a voluntary program that identifies foods with at least a half serving of whole grains. But not all whole grain products carry the label. Other products carry labels calling out "good" or "excellent" sources of whole grain. A good source contains at least 8 grams of whole grain and is equivalent to a half serving of whole grain according to the MyPyramid Food Guidance System (www.mypyramid.gov). An excellent source has at least 16 grams of whole grain and equals one MyPyramid serving of whole grain. MyPyramid recommends at least three servings of whole grain (about 48 grams of whole grain) daily.
Myth: Processed foods do not contain whole grain.
Reality check: Foods that provide whole grain contain all three components of the grain kernel—the bran, germ, and endosperm. To a certain extent, foods that contain whole grain need to be processed in order to help your body digest them rather than pass them. Plenty of examples of foods made with whole grain, such as ready-to-eat cereals, breads, pastas, and pizza crusts, are already available on the market. The good news is that it's easier than ever to consume whole grain servings every day.
Myth: If it's high in fiber, then it must be whole grain.
Reality check: Both whole grains and fiber are good for you, but they're not interchangeable, says Cynthia W. Harriman, a director of food and nutrition strategies for the Whole Grains Council. All whole grains contain some fiber, ranging from as little as 3.5% for brown rice to more than 15% for most kinds of barley. But some high-fiber foods contain little, if any, whole grain. For example, some grain products are enriched with bran, which is high in fiber but is not a whole grain. Bottom line: Reading product labels for fiber content is not a reliable way to tell if a food is whole grain. Your best bet is to check the ingredient list for the phrases "whole wheat" or "whole [some other grain]" or look for the Whole Grains Council stamps or other guarantees of whole grain.
Myth: Whole grains are brown.
Reality check: You can't tell a whole grain by its color. Ingredients such as molasses and caramel food coloring can give grains a brown appearance, which many people associate with whole grains. On the flip side, some foods made with whole grain are lighter in color, such as those containing oatmeal, rice, corn, or whole white wheat.
