More from Fox: The Anti-Aging Diet For a grain to qualify as “whole” it must contain all three parts of the kernel: the endosperm, germ, and bran. Grains that are not 100% whole grain typically have the bran and the germ removed during the refining process, leaving only the endosperm intact. The problem is, when the bran and germ are missing about 25% of the protein is lost along with at least 17 key nutrients. That’s why a slice of processed white bread has only a fraction of the nutrition you’d get eating a slice of whole grain or multi grain bread. More from Fox: 4 Ways To Boost Your Willpower Just because a product says it contains grains does not mean it contains whole grains. Here are some ways to know the difference:
Read the nutrition facts label.Look on packaging for the Whole Grains Council seal or check the ingredients list for the words 100% whole wheat, whole grain, whole wheat, oats, brown rice, or wheat berries. If the word “whole” is included in the first ingredient you know you are getting a whole grain product. If “whole” appears after the second ingredient then the product may only contain from one percent to 49% whole grains.
Keep in mind some grains pack more nutrition than others so given a choice go with what’s even better. For example:
Choose pearl barley over brown rice. Both are whole grains, but a serving of pearl barley contains more fiber, iron, potassium, and folate. Opt for barley and you’ll save about 10 calories per serving and get an extra 4 grams of healthy belly-filling fiber!Go for steel cut oats instead of rolled oats. The difference is in the processing. Rolled oats end up as thin flakes whereas steel cut oats become thick chopped pieces that digest more slowly so you feel fuller and energized longer.Pick 100% whole grain bread over whole wheat bread. One brand contains “100% whole grain” and the other has “100% whole wheat.” Go with the one that lists whole grain as its first ingredient because it has more protein, healthy fiber, vitamins and minerals than the “whole wheat” variety.
More from Fox: 5 Reasons To Try Going Vegetarian
