The Facts on Whole Grain

A whole grain that has all parts of the original kernel intact, meaning it contains the fiber-rich bran, the nutrient rich germ, and the starchy endosperm, is considered whole. When a grain is refined, the bran and germ are removed, and most of the fiber, protein, and a number of vitamins and minerals are removed, too. In addition, numerous phytochemicals are tossed out with the bran and germ. These plant chemical nutrients play important roles in our health.

By law in the United States, refined grains are required to be enriched, meaning that some of the lost nutrients — thiamin, niacin, riboflavin, iron, and folic acid — must be added back in. Nutrients that are not replaced are vitamins E, K, and B-6, pantothenic acid, magnesium, manganese, zinc, copper, protein, and fiber.

It's easy to be tricked into thinking a food is a whole grain when it's not. Just because a grain product is dark doesn't necessarily mean it is a whole grain. Sometimes molasses or caramel coloring is added to breads, darkening them. Coarseness may be due to added fiber — which doesn't necessarily add nutrients. Crustiness has more to do with the baking method than with the whole grain content. When an ingredient is listed as unbleached wheat flour, it is still refined flour and not a whole grain.

The only real way to determine if a product is whole grain is if the phrase "whole grain" appears first in the ingredient section of the food label. Many of the "light" (lower calorie) breads are refined; often they contain added processed fiber. While the fiber is beneficial, the bread is missing many of the antioxidants, plant chemicals, and other nutrients originally present in the grain.

Corn is a whole grain — on the cob, from the can, frozen, or as popcorn. Cornflakes aren't a whole grain, just as other foods made from cornmeal aren't, such as corn muffins and tortillas.

Here's a list of grain products to help you decipher whole grains from the refined.

Breads
Not Necessarily Whole Grain Check the ingredient section:	Whole Grain The first ingredient must say:
12 Grain Stoned Wheat Enriched Wheat Pumpernickel Multi-grain Cracked Wheat Rye Oatmeal	Whole wheat, whole rye, etc.
Cold Cereals
Not Whole Grain Corn flakes Special K Rice Krispies Kellogg's Raisin Bran Puffed wheat Post Grape Nuts Post Honey Bunches of Oats	Whole Grain Cheerios Total Wheaties Post Raisin Bran Shredded wheat Quaker Toasted Oatmeal Squares General Mills Wheat Chex
Hot Cereals
Not Whole Grain Cream of wheat Grits Cream of rice	Whole Grain Oatmeal Wheatena
Crackers
Not Whole Grain Wheat thins Stone Ground Wheat Thins Saltines Ritz	Whole Grain Rye krisp Rye vita Triscuit Kavli Whole Grain Crispbread
Pasta
	Whole Grain Read the labels to see which ones are made from whole grain.
Rice
Not Whole Grain White	Whole Grain Brown
Other
	Whole Grain Amaranth Barley Buckwheat groats (Kasha) Bulgur Millet Quinoa

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