Whole Grains May Equal a Whole Lot of Confusion

Why is the term “whole grain” so confusing? Many times, most of us don’t even know if products are considered a proper source of whole grains simply because of all the definitions that exist. There seems to be plenty of confusion when it comes to translating it. A study that was done by Harvard School of Public Health showed that there are five specific industry guidelines and standards to pay attention to when it comes to the consumption of whole grain products.  Let’s look at what they are:

1.      American Heart Association: There is usually a 10:1 ratio meaning that for every 10 grams of carbohydrates, there will be at least 1 gram of fiber. Usually when you use whole grain flour, this is the ration that is used.

1.      FDA: If there is a seal on the product that says it is “FDA” approved, whole grains are always listed as the first ingredient. 

2.      USDA MyPlate: If the USDA created the guidelines according to MyPlate, whole grains will be listed as the first ingredient and sugars are not typically added to the first three ingredients on the label.

3.      USDA’s Dietary Guidelines for Americans 2010: When you look at the ingredient list and the word “whole” is before the word “grain”, it typically means that only 5% of those whole grains are actually whole. Make sure you pay attention carefully!

4.      Whole Grain Stamp: This guideline was an initiative that is placed on products that contain at least 8 grams of substances that are considered real whole grains. However, take notice that the product may be filled with calories and sugar.

When you go to the grocery store, you’ll see that whole grains basically exist in almost every product you set your eyes on. Cereal, bread and even chips make bold statements that they are “whole grain” and people want to buy it because they are misled into thinking that they are healthy. Unfortunately, much of this is a marketing tactic which goes to show that quality products are not being made most of the time.

Some tips for you to know:

a.      If you find that a product is boasting whole grains all around, it is not necessarily a healthy choice. Take a look at the guidelines above and make sure for yourself. Also, be aware of those cereals that are considered whole grain. Most of them are still filled with ridiculous amounts of sugars and colors that are artificial.

b.      A great way to determine if there is a substantial amount of whole grains in a product is to look at the ingredient list and find out if whole grains are the first product to be used. It’s even better, if it’s the only product on the ingredient list! Additionally, make sure that the quantity of fiber is over 3 grams without added ingredients such as inulin.

Happy shopping!