Get whole truth about the grains
By Charles Stuart Platkin
Whole grains are the new "in" foods. Everyone's talking about them. They fit in with many low-carb diets, and even the government is on board. But do you know the ins and outs? Check out your whole-grain IQ.
Q. Why are whole-grain foods (i.e., whole wheat) healthier than "white" refined foods?
A. According to Nicola M. McKeown, a nutrition professor at Tufts University, whole-grain foods are rich in dietary fiber, vitamins, minerals and phytochemicals. "The synergistic effect of these nutrients is important to overall health. When grains are refined, fiber and other nutrients, such as vitamin E, vitamin B6 and magnesium, are removed." Research has consistently found that whole grains reduce the risk of cardiovascular disease, diabetes and certain types of cancer, whereas refined grains do not protect against these diseases.
Q. Do whole grains help you lose weight?
A. Probably, but the evidence is still inconclusive.
Choosing naturally fiber-rich foods (i.e., whole grains) is important for weight loss because they are typically low-calorie and low-density foods due to their water content (i.e., fruits and vegetables). Also, fiber is thought to enhance satiety. However, McKeown says, "observational studies have found that people who eat more whole grains tend to weigh less and also gain less weight over time, but it's important to recognize that these individuals have 'healthier' diets overall, are more physically active and are less likely to smoke."
Q. Why was white bread made in the first place?
A. According to Len Marquart, a nutrition professor at the University of Minnesota, it's easier to make than whole-grain bread, and refined flour is less perishable. The bran in whole-grain flour reduces loaf volume and makes it bitter. "Also, refined flour makes products lighter, flakier and generally has a texture that many prefer," says Julie Miller Jones, professor of nutrition and food science at the College of St. Catherine in Minnesota.
Q. As long as it says "wheat" on the bread, you're getting whole wheat, right?
A. Wrong. In fact, it could be white bread with caramel coloring. Almost all bread is made from wheat, so don't be fooled.
Q. Do the words "whole grain" on the package mean it's 100 percent whole grain?
A. Not necessarily, but it's a start. Even if the package is labeled "whole grain," you aren't necessarily getting 100 percent whole grains. Be aware of the packaging, McKeown says. "If it says 'made with whole wheat,' check the ingredients list because the food may contain some whole grain but not very much. If the ingredient list starts with 'enriched wheat,' or if 'wheat' is the first ingredient, it is not a whole grain."
Whole grains contain the entire grain kernel, meaning they have the bran, the germ and endosperm. (White bread only has the endosperm.) "In order for a food to be whole-grain, one of the following ingredients should be listed first: whole rye, whole oats, whole wheat, whole barley, whole cornmeal or graham flour," says McKeown.
OTHER TIPS:
WHAT IS WHOLE GRAIN?According to the Whole Grain Council, generally accepted whole-grain foods and flours include: amaranth, barley (lightly pearled), brown and colored rice, buckwheat, bulgur, corn and whole cornmeal, farro, grano (lightly pearled wheat), kamut grain, millet, oatmeal and whole oats, popcorn, quinoa, sorghum, spelt, whole rye, whole or cracked wheat, wheat berries and wild rice. 
Keep in mind, the words "whole wheat" are not a green light for endless consumption. Even a whole-wheat doughnut is a doughnut. No amount of whole grains makes up for the 315 calories it packs. Use whole grains as replacements for refined foods you're already eating, not additions.
Q. Are seven-grain and multigrain breads better for you than 100 percent whole wheat?
A. Not necessarily. Sure, multigrain breads such as wheat, oat, barley or seven-, 12- or 15-grain sound impressive, but take a closer look at the label. Most multigrain breads contain enriched wheat flour along with other grain flours, basically a mixture of whole wheat and enriched flour with caramel coloring.
Q. Are whole-grain foods much lower in calories than refined or processed foods?
A. No, not really. In fact, they're about the same, or perhaps a tiny bit higher. However, the point is not to save calories, but to get the benefits whole grains offer.
