Whole Grain vs. Whole Wheat vs. Multi-Grain

On this Metabolism Edit I’m trying to eat complex carbs.  That includes Whole Grains.  But I’m getting all confused with other terms on pasta, cereal, and crackers like Whole Wheat and Multi-grain.  So I figured I’d figure out what is going on.  I used a Livestrong article that I’ve included a link to at the bottom of the post. 

There are MANY types of grains.  Grains have 3 parts.  Bran is the outer layer  and is a good source of fiber.  It also contains iron and magnesium.  The germ is the inside of the grain and has essential fatty acids, vitamin B and E.  The endosperm is the large part of the grain and is a good source of protein and carbs but has few anything else.

WHOLE GRAIN must contain all 3 parts of a grain.  Grains that can be whole grain are wheat, brown rice, barley, buckwheat, quinoa, corn, oats, rye, teff, triticale, millet, amaranth, sorghum, and wild rice.  DON’T BE CONFUSED with the term “made with Whole Grains”  Because the 100th ingredient could be whole grain and that doesn’t have any health benefit.  Look for 100% Whole Grain and the first ingredient should be whole wheat flour or another .
 
WHOLE WHEAT must contain all 3 parts of wheat
 
MULTI-GRAIN must have more than one grain, but there is no regulations on what grains or the processing they have had done or the part of the grain.  So multi-grain can contain refined grain products that only contain the least healthy part, endosperm..

Read more: http://www.livestrong.com/article/492754-what-does-the-word-whole-grain-mean/#ixzz1oL6t8LTU

 
 
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3 Comments (+add yours?)

  1. Tim
    Mar 06, 2012 @ 08:03:05

    You are always so helpful. Have a great day, my dear.

    Reply

  2. Babes and Bellies
    Mar 06, 2012 @ 12:32:31

    Great post. Also, don’t be confused by “enriched whole wheat flour” this can be another way of saying “enriched flour.” The term enriched means they have stripped the flour from almost all nutrients, and then put a little bit back in (“enriching” it.) You want to stay away from enriched flours (aka white/light colored grains) as much as possible.

    And like you said with the whole grain can also be said w/ whole wheat. You want to see 100% whole wheat. Not all whole wheat bread is all whole wheat.

    If you want to try a great delicious bread, try a flourless bread. http://foodforlife.com/product-catalog/ezekiel-49/breads/120C6-organic-sprouted-whole-grain-flourless-bread. It’s usually in the freezer section, although Trader Joe’s sells it thawed. (It doesn’t last as long as highly processed breads.)

    Reply

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