- Don't go by appearance. Brown bread does not equal whole grain. Look at the labels – why do some breads have caramel coloring and molasses?? Because the bran (outer shell of the grain) is what makes bread brown. Just because the bread has been engineered to appear full of bran, doesn't mean it is.
- Do look at the ingredients list. For true whole grain foods, the first ingredient should be a grain (may be in the form of the grain itself – oats, barley, wheat, rye, etc.) If one of the first ingredients is refined flour, you're looking at a product that may contain some percentage of whole grain, but not one that is primarily made from whole grain. Products can be made of up to 85% refined flour and still have “whole grain” on the label.
Why do they refine flour anyway?
The reason the germ is refined out of white flour is because it contains Omega-3 oils. Though these oils are extremely healthy, they also cause flour to become rancid more quickly. By removing the oils, the shelf-life of flour has been significantly lengthened.
Remember that foods with shorter shelf-lives tend to be better for you!
- Multi-grain does not equal whole grain. This label means different varieties of grains are in the product, but does not indicate that all three parts of the grain are in the product. Multi-grain often contains refined flour made from various grains.
- Wheat is just a type of grain. Bread can be made from wheat that has been refined into white flour. Look for “whole wheat”, not just “wheat”.
- Fiber is not an indicator of whole grain. The fiber content varies greatly from grain to grain. Because many shoppers look at fiber content, some manufacturers have added bran, peas, beans, or other high fiber foods for a fiber boost on the label (that shoppers generally attribute to the whole wheat or grain).
- Look for products that list the number of whole grains in grams. For 1-2 servings, 8 grams would generally be a good source; 16 grams indicates a great choice.
- Look for products that list the percentages of whole grains. The 100% whole grain label indicates a great choice.
More information about whole grains.
Other links:
More information on the benefits of avoiding engineered food - check out 'In Defense of Food'
5 Minute breakfast with one serving of whole grain (flour).
Local, healthy produce delivered in a neighborhood near you - join a CSA!
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