But buyers beware: The bread aisle is notorious for food label fables. Don't fall for labels that say "100 percent wheat" or "wheat flour." Unless the label reads "100 percent whole wheat," "100 percent whole grain," or "whole wheat," you could be getting a product that's just white and stripped of important nutrients. "Multigrain" means the product contains more than one type of grain, but it may not contain any whole grains. Although "stone ground" may sound earthy and natural, it only means the grain has been coarsely ground, with refined flour often appearing as the first ingredient, as opposed to whole grain flour. Beware of the word "organic," too—this refers to the way the grain for the flour was grown, but says nothing about whether the grains within are whole.
When it comes to good health, whole grains can’t be beat! In addition to providing a great source of fuel to keep our bodies moving throughout the day, they are packed with a vast number of nutrition benefits. Whether you are trying to lose weight, lower your cholesterol, improve your digestion or manage your blood glucose levels, whole grains can help in all of these areas. Unfortunately, whole grains continue to get a bad rap. Surely you’ve had friends tell you they don’t eat bread or avoid eating pasta because they want to lose weight. However this is just another perpetuated myth! Eating whole grains can keep you trim plus provide an excellent source of energy during your spinning class or daily run. With all foods, when it comes to weight management it’s all about portion sizes. If you eat too much of any particular food, you can gain weight. When a major food group such as whole grains, which includes breads, cereals and grains such as whole wheat, buckwheat, corn, quinoa, millet, amaranth and brown rice provides SO many nutritional benefits, it’s a good idea to include them in your daily diet. I am so proud to be serving as a Whole Grain Ambassador on April 2nd for Whole Grain Sampling Day. Read on for the top four nutrition benefits and simple ways to get your daily dose of whole grains.
|Food||Fiber Content in Grams|
|Oatmeal, 1 cup||3.98|
|Whole wheat bread, 1 slice||2|
|Whole wheat spaghetti, 1 cup||6.3|
|Brown rice, 1 cup||3.5|
|Barley, 1 cup||13.6|
|Buckwheat, 1 cup||4.54|
|Rye, 1/3 cup||8.22|
|Corn, 1 cup||4.6|
|Apple, 1 medium with skin||5.0|
|Banana, 1 medium||4.0|
|Blueberries, 1 cup||3.92|
|Orange, 1 large||4.42|
|Pear, 1 large||5.02|
|Prunes, 1/4 cup||3.02|
|Strawberries, 1 cup||3.82|
|Raspberries, 1 cup||8.36|
has a darker color and heavier texture than white refined flour. It's grown in popularity, so it's easy enough to find whole grain products in the grocery store. Be sure to look for "whole wheat flour" on the list of ingredients. Some products will claim to be "made with whole wheat" but if you see regular flour listed first, then it has more white flour than whole wheat flour.
Eating a serving of whole grains, such as whole wheat, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).