Posted on: Saturday, June 4, 2005

PRESCRIPTIONS
'Whole grain' is not whole story

By Amy Tousman

Q. Are foods labeled whole grain more healthful than foods without this label?

A. With health guidelines stressing more whole grains, whole grains are suddenly being added to breakfast cereals, crackers, energy bars and other foods. Before rushing out to buy these reformulated products, consumers need to examine the food labels closely.

The main nutritional advantage of whole grains is fiber. Fiber is the indigestible carbohydrate in plant foods. The type of fiber found in whole grains helps prevent heart disease, colon cancer and constipation.

Health organizations recommend we eat at least 25 grams of fiber daily. Half of this fiber (approximately 12 grams) should come from grains. The remainder should come from fruits, vegetables and beans.

Unfortunately, many products sporting the words "whole grain" in big letters on the front of the package are no higher in fiber than they were before they were reformulated. This is because they may include a small amount of whole grain, but are not 100 percent whole grain. Sugar, white flour, or rice replaces some the whole grains.

This means that high-sugar products will usually have a smaller percentage of whole grain. Adding whole grains to cereal that is mostly sugar such as Lucky Charms or Trix does not turn these "candy cereals" into health food. These cereals are about 43 percent sugar.

When comparing the sugar and fiber content of a 1 cup serving of several varieties of Cheerios, it's easy to see how sugar affects fiber content. The unsweetened Cheerios has one gram of sugar and three grams of fiber; Honey Nut Cheerios has 10 grams of sugar and two grams of fiber; and Frosted Cheerios contains 13 grams of sugar and only 1 gram of fiber.

Shopping Tips:

• Choose cereals, crackers, breads and other grain products that are excellent sources of both whole grains and fiber.

• Sugar should not be listed as the first or second ingredient.

• Don't be fooled by cereal labels that say, "Reduced sugar." These cereals have extra carbohydrates added that are not whole grains.

• Excellent fiber sources containing at least 5 grams of fiber include Milton's Whole Grain Bread, made with whole-wheat flour, Wheat Chex and Shredded Wheat Cereals.

• Good fiber sources containing at least 3 grams of fiber include Cheerios cereal, Loves North Shore Wheat and Oats Bread and Triscuits crackers.

Amy Tousman is a registered dietitian with the Health Education Center of Straub Clinic and Hospital. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170; e-mail islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.