Choosing a Healthy Grain: Separating the Wheat from the Chaff

Today’s post comes from Suzanne Rostler.  Suzanne is a registered dietitian in private practice in Wellesley, Massachusetts where she sees adults, adolescents and children for weight management, diabetes, elevated cholesterol and general wellness.  She is also a published medical writer, formerly with Reuters and Reuters Health, and a frequent speaker at corporations in the Boston area.

Whole grain, multigrain, 13-grain, oatmeal…These are just some of the phrases you’ll see on the packaged foods such as breads, crackers, cereals and waffles. But when it comes to making the healthiest choice, how do you separate the wheat from the chaff?

The field may be crowded but the answer can be found in one word: whole.

Products that are multi-grain, 7-grain or 13-grain may sound healthy – you’re getting a variety of grains, after all! But you’re probably not getting the grain in its entirety. The product may have parts of many different grains but not necessarily all parts of any, and chances are you’re missing out on some important nutrients.

The same goes for wheat flour, which is not the same as whole-wheat flour. Similarly, “stone ground” may sound hearty but refers only to how the flour was milled and does not typically contain a whole grain. Enriched wheat flour means that many nutrients that are naturally present in the grain were stripped away during processing and then added back afterwards.

To make sure you’re buying the healthiest products, check the ingredient list for the word “whole.” That might mean whole wheat or another whole grain such as amaranth, barley, bulgur, oat, rye or spelt.  Ingredients are listed on food packages in order of weight from most to least, so when the very first ingredient is a whole grain, you know you’re getting the most nutritious product.

Foods made with whole grains have phytochemicals – natural disease-fighting compounds found in plant foods. Whole grains are also loaded with antioxidants such as vitamin E to boost immunity and they are an excellent source of the B vitamins thiamin (B-1), riboflavin (B-2) and niacin (B-3), and the minerals magnesium and iron.

Whole grains are also a good source of fiber, along with other unprocessed carbohydrates such as fruits and vegetables. This fiber passes through the body undigested and, along the way, cleanses your digestive tract. 

Fiber is also a fantastic weight management tool.  For one, it provides a feeling of fullness by adding bulk to the diet and curbing appetite. It also helps to keep our blood sugar on an even keel, which can squelch hunger and cravings for carbohydrates, especially the unhealthy kind that the body converts to sugar. The relationship between blood sugar and weight will be discussed in more detail in an upcoming blog but generally speaking, fiber should play a central role in any weight management eating plan.

 I hope you’ve found this posting informative and useful! Please let us know if you have any questions or ideas for future topics.

From the Van’s team: Check out Van’s new 8 Whole Grain waffles – packed with lots of whole grains and a delicious taste!