The truth about Whole Grain

     Often we shop better for clothing than we do with our food. We trust the food industries so much that we put our trust in the food companies to manufacture the best quality food and some do while others do not, so how do we know which products have the best value; we need to understand the benefits of the products/ingredient in the product and confirm it by checking the ingredient label. “Yes I know I know saying check the ingredient/label is a repeated advice” it is true, it’s best to check the ingredient label of your food, personal hygiene, home hygiene product, household product etc like you check the design, size, name of the cloths you buy before wearing it; ought to do the same with your food. Also some people make the mistake of assuming that all whole grain is the same. Whole grains or foods made from whole grain contain all the essential parts and naturally-occurring nutrients of the entire grain seed however, if it's been refined----some of the nutrient is lost. If the grain has not been refined (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product will deliver approximately the same rich balance of nutrients that are found in the original whole grain seed. 

Before I used to eat whole wheat because it was cheaper and I did not know the difference, I tried whole grain and yes it is so much better, worth the price. Well I see that most individuals and families eat a lot of bread product but do you know what you getting for the price you are paying for your bread. For example white bread is not the same as a whole wheat bread neither is whole wheat bread the same as whole grain bread.

It may be difficult to distinguish between whole grain and whole wheat many similarities between whole wheat and whole grain and you can also find that there’s many difference between these two. Here is a simple tab for you.  

Whole grain:

• Whole grain does not go through a refining process or bleaching so nutrients remain intact.
• Whole grain contains the entire grain kernel, which includes the bran, endosperm and the germ.
• Whole grain has more nutrients, minerals and fiber than whole wheat.
• Whole grain has a richer flavor than whole wheat. Whole grain is denser in texture.
• Whole grain is recommended for diabetic person, weight watchers, those of you who eat for health reasons because is a good source of carbohydrate.
• Whole grains digest slower than whole wheat, thereby curbing your weight. A Weight watcher Carb TIP
• Unlike whole wheat, whole grain is absorbed more easily by the body’s system.
• A whole grain has Lower fat content, containing more good oil than whole wheat.
• More chewy because it contains more grains - fiber
• It has lesser shelf life.
• Slightly higher priced.

Fiber content of some whole grain: Kamut grain, bulgur wheat, barley, Amaranth,Rye triticale, wheat is the highest source for whole grain fiber.

Kamut grain 19.2%, millet 8.5%, oats 10.6%, Rye 14.6%, brown rice 3.5%, buckwheat10.0%, bulgur wheat18.3%,Barley17.3%,Corn7.3%,wheat12.2%, quinoa5.9%,triticale 14.6%,Wildrice6.2%,Amaranth15.2%,Sorghum9.0%.

Whole Wheat:

• Whole wheat goes through a refining process, the bran and germ of the grains is lost in the process, only contains the endosperm.
• As a result of the above some nutrient are lost unless enriched but even still it cannot fully be compared to the benefits of a whole grain bread in nutrient.
• It is lighter in texture.
• Whole wheat has a longer shelf life.
• Contains higher fat
• Usually of lower price than whole grain, which is the common reason people buy it but you give your body less.

Multi-grain and whole grain sounds so healthy, hmm let's see…

Multi-grain simply means the bread or product is made from at least two different types of grain like wheat, oats and barley. However the term gives no indication if the whole grain was used, or if the grain was refined in any way. On the other hand, whole grain means the bread or baked good includes the nutritious bran and germ of the grain. So the product contains the fiber, magnesium, vitamin B6 and vitamin E and other important phyto-nutrients. You're getting all the grain has to offer; it has been stripped of nothing.

Fit's Tip: If the grains have been refined; the bran and germ of the grain have been removed you are missing out on valuable nutrients. Read labels carefully and look for 100% whole grain. 

O.A