You’ve probably heard that you need to be eating whole grain as part of a healthy lifestyle. But, what exactly is “whole grain” and how do we know if we’re getting enough of it?
We’ve compiled a list of the most commonly asked questions about whole grain and asked Marilyn Werner MS, RD, of The General Mills Bell Institute of Health and Nutrition, to answer them.
what does “whole grain” mean?
It means that all three parts of the grain kernel have been used: the bran, endosperm and germ, which work together in proper proportion to deliver vital nutrients. It’s a powerful package of nutrients with vitamins and minerals.
is seven-grain and multi-grain the same as whole grain?
No. Those terms simply mean that more than one type of grain have been used – such as wheat, oat and corn – but not necessarily in their whole forms. Only the term “whole grain” designates that.
are whole grain products always brown?
Color is not a reliable way of detecting whole grain. Some food products that aren’t whole grain may be brown due to ingredients, such as caramel color or molasses. On the other hand, some foods that are whole grain may be lighter in color because the grains – corn, rice, oats, for example – are naturally light.
what’s the easiest way find whole grain products, like breakfast cereals?
All General Mills Big G cereals have whole grain as their first ingredient. Here’s how to spot them in the cereal aisle:
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Look for the white check to ensure whole grain is the first ingredient. Now, more than 50 varieties cereals with the white check – like Honey Nut Cheerios®, Total® Whole Grain and Cinnamon Toast Crunch® – have more whole grain than any other single ingredient – with same great taste.
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Get the nutrition facts. Turn the box around to the side label. At the top is a “button,” which indicates how many grams of whole grain are in each serving. All cereals with the white check have at least 9 grams of whole grain per serving; that’s almost 20% of the 48 grams per day recommended by the U.S. Dietary Guidelines.
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Look for “whole grain” at the top of the ingredients list. Also on the side of the box is the Ingredients List, down near the bottom. If whole grain is the first ingredient on the list (“whole grain wheat,” “whole grain oats,” “whole grain corn,” etc.) you’re getting more whole grain than any other single ingredient. The U.S. Dietary Guidelines recommend choosing products with whole grain listed first.
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To learn more about finding whole grain products at your grocery store, visit Whole Grain Nation and play “Fast Lane For Whole Grain.” Or check out these articles: