In a food study I am involved in currently, we are working to better whole grain and multi-grain food items. So, that is something that is on my mind. I noticed in the midst of the study even those who claim to be health-conscience, didn't know what whole grains they eat or why it was even better for you. So, it appeared to me that it's a prime example of something we are all guilty of. Those individuals just remember putting things in the cart that say phrases such as "whole grains" or "7 grains" or "multi-grain", and in return, they feel better about eating the products due to their claims on the bag. This happens to all of us.
We get home after a long day and flip the tv on to unwind when a commercial comes on that is showing one of our favorite items. It is now made with whole grains or added fiber or enriched with vitamin D! Wow, is what you're thinking.... as if you're favorite grain item couldn't get better, right?
We all get sucked into that or even worse we know better, but tend to turn our heads as our hand picks it off the shelf and into the cart. Now, who put that in the cart? Oh well, I mean it's already in there. My typical excuse is well I can go to the gym on the days that I eat it. So, whatever your excuse may be; it's important to know what you're paying extra for exactly because they do charge more for whole grains.
Defining The Terms:
• Whole Grains- Cereal grains that contain bran and germ as well as endosperm.
• Bran- The outer layer of the grain.
• Germ- The integral part of the whole grain.
Whole grains are generally sprouted. Sprouting is done for the seeds to increase the growth of the plant as well as the nutritional benefits.
Common Whole Grains:
• Wheat
• Oat
• Barley
• Corn
• Brown Rice
• Rye
• Sprouted Grain
Common Whole Grain Products:
• Whole Wheat Flour
• Whole Wheat Bread
• Whole Wheat Pasta
• Rolled Oats
• Popcorn
When in the super market, watch out for labels that read "Enriched" or "Fortified". These words are code for not whole grain. They are trying to make-up for it by adding vitamins and minerals adding to the processing. We want minimal processing.
Myth: High fiber count does not indicate whole grains.
Like it was said before in the Skin Care Series, recent studies have shown there are substantial amounts of antioxidants found in the wheat germ so that is another reason to choose whole grains.
Whole wheat is generally, more expensive due its high oil content. It goes rancid much faster; it complicates the processing, storage, and transporting.
The American Association of Cereal Chemists (AACC) determined what is considered correct whole grain labeling for consumers.
"Whole grains shall consist of the intact, ground, cracked, or flaked caryopsis, whose principal anatomical components- the starchy endosperm, germ, and bran are present in the same portions as they exist in the intact caryopsis."
So, below is a list of correct labeling for whole grains approved by the AACC.
AACC approved Whole Grains:
• Wholewheat Bread
• Wholewheat Millie
• Wholewheat Buns
• Wholewheat Macaroni
• Wholewheat Spagetti
• Wholewheat Vermicelli
• Wholewheat Cracked Wheat
• Wholewheat Crushed Wheat
• Wholewheat Flour
• Graham Flour
• Entire Wheat Flour
• Bromated Wheat Flour
• Wheat Durum Flour
• Bulgur
This is a standard list. Flip the package over and check out the label. You can never go wrong with reading the label. You are always welcome to ask questions. I love researching this stuff. So send it my way! Hope this is helpful to your next purchase of whole grains! Happy shopping!
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