The difference between whole grain and multi grain

Marketing can be very powerful.  We are all busy and tend to glance at the big print on the package.  One of the health themes being touted lately is that of "multi grain".  Everything from cereal to bread advertises multi grains on their labels.  Is that a bad thing?  Not necessarily.

 

In a nutshell, whole grain means the product uses the entire grain--the bran, germ, and endosperm.  Much of the health benefits of the grain is found in the shell, so we want the entire grain to be used in our food.  Multi grain simply means the product is using more than one grain.  However, those grains may not be whole.  When a grain is not a whole grain, it is missing key elements for health.  The best thing to do is take a moment to check the list of ingredients.  You should know what every ingredient is.  Also, you need to look for at least one whole grain ("whole oats", "whole wheat", etc) within the first 3 ingredients listed.

 

It is recommended that a healthy adult consume 3oz of whole grains a day.  That would be about 2 slices of whole grain bread or a lunch plate-sized serving of pasta (think the size of your fist).  It does not take a lot to reap the benefits, and we tend to eat more than we need.  Whole grains help prevent heart disease, help reduce the risk of cancer (especially colon cancer), and help reduce the risk of Type 2 diabetes.  It is rich in omega-3 fatty acids, vitamin B, and fiber, so not only is it heart-healthy, it helps maintain weight and regularity.

 

So, have you had your whole grains today?