In the myriad of labels that we put on foods these days, "whole grain" is at least one that has been around for a long time. That longevity, however, does not necessarily mean that the term is easy to understand. I see boxes and bags and cartons bearing the label made with whole grains on every single aisle of the grocery store (okay, maybe not the toilet paper aisle!), but what does whole grain really mean? And is it always good for you? At Bobs Red Mill, we believe strongly in whole grains as the best grains for your body, so we have put together some information to help you understand what whole grain really means. Read on to learn about the Whole Grain Stamp and how you can get the most benefit out of your diet.
What Is a Whole Grain?
The difference between a whole grain and a refined (or not whole) grain is very simple. The edible part of a grain (known as the kernel) is naturally made up of three main parts: the bran, the germ, and the endosperm. When grains are processed or refined, the bran and the germ are removed, leaving only the endosperm. A whole grain, on the other hand, is the entire kernel of the grain, including all three parts. For this reason, whole grains are considered slightly less processed--although, to be fair, refined grains do not always undergo "harmful" processing, so do not let that fool you into thinking all refined grains are bad for your health.
How to Tell if Something Is Whole Grain
While you are in the store, there are all sorts of marketing terms and logos popping out at you from every direction. It can be really tough to figure out which foods are truly whole grain and which ones are not fully there. Luckily, like organic, kosher, or vegan foods, whole grain foods have a labeling system to make this process easier for you. The Whole Grain Stamp, provided by the Whole Grains Council, will not only let you know that your food is made with whole grains, but the stamp will do you one better by telling you exactly how many whole grains your food is made of. If you see this stamp on your food, you can be sure that there is at least one half of a serving of whole grains in the advertised servings of the food.
Three Different Whole Grain Stamps
Hmmm . . . you may be wondering why there are three different stamps. Oh, you did not even notice they were different? Don't worry, we did not notice at first either, but that difference can actually be extremely helpful when you are determining the best foods for you and your family. There are three standard versions of the whole grain stamp, and even more variations you will see from there. The three standard versions are the 100% stamp, the 50% stamp, and the basic stamp.The 100% whole grain stamp (the one with the 100% at the top!) means that 100% of the foods grain ingredients are made with whole grains. There is a requirement that these foods contain at least one full serving of whole grains, which is 16 grams or more. The 50% whole grain stamp has 50% or more (but less than 100%) of its grain ingredients coming from whole grains. The requirement here is that the food must contain at least 8 grams (or one-half serving) of whole grains per serving size to bear the 50% stamp. This intermediary stamp was just released this year!The basic whole grain stamp does not contain a number at the top. This stamp is awarded to products where there are at least 8 grams of whole grains, but there may also be some refined grains contained here as well, so the whole grain percentage is typically less than 50% for this stamp.As we mentioned before, there are also many variations of these stamps in addition to these three. This is because the whole grain stamp actually contains an indicator with the exact number of whole grains in the particular item it is on. Therefore, an item may have the 100% stamp, and also say 18g or more per serving. This is extremely helpful, as you can readily see how many whole grains you are getting per serving, and compare the grain content in various foods. The main thing here is that this stamp is the only one approved by the Whole Grain Council, and the only indicator that guarantees a product has gone through their rigorous inspection process. If you see other claims for whole grains, just make sure you check the ingredients carefully to make sure your product actually contains whole grains.
Why Should I Eat Whole Grains?
This is an extremely important question and one that we at Bobs Red Mill are very passionate about answering every day. When the bran and germ are removed from the grain during the refining process, so are some of those vital nutrients that you need in your diet to maintain your healthy and active lifestyle. The bran and germ contain much of the dietary fiber, iron, and B vitamins that are the best parts of the grain. Whole grains, on the other hand, provide important nutrients like fiber, complex carbohydrates, vitamins, minerals, fatty acids, and antioxidants that will help you live your life to the fullest.Fiber is one of the number one best reasons to eat whole grains. As a high source of fiber, whole grains can help you prevent diseases and lead a healthy lifestyle. Eating a high-fiber diet has been linked to lower risk of heart disease, high cholesterol, and type-2 diabetes, and whole grains are one of the best sources of fiber out there. Other nutrients found in grains include folate, which can help prevent some types of birth defects if consumed during pregnancy; iron, which carries oxygen to the blood; and selenium, which can help with your thyroid and your immune system. These are only a few of the nutrients found in whole grains that are lost in the refining process, so sticking to whole grains will benefit you a great deal in the long run!
Keep It Varied
As we recommend with any food, it is important to eat a good variety of whole grains. Just because whole grains are good for you does not mean that you should load up on oats 100% of the time. Keep a few different varieties of whole grains handy, because this will help you maintain a more fully balanced diet. Every grain has slightly different nutrient content, so one of our favorite rules when it comes to healthy eating is everything in moderation.
How Much Should I Eat?
This can be tricky to pin down, but the average amount of fiber for an adult is about 25 grams per day. This can be achieved through around six one-ounce servings of whole grains every day. Foods with the Whole Grain Stamp will let you know how many grams of whole grains they contain, but you can tell how many servings that is by remembering that 100% stamp foods have one serving, and 50% or basic stamp foods contain one half serving of whole grains. If you prefer an example, you can get one serving of whole grains from about one slice of whole grain bread, one cup of dry whole grain cereal or one-half cup of cooked whole grain cereal, or from one whole wheat tortilla. Again, as with all food groups, try to vary your whole grain intake, so you get the most balanced nutrient profile possible.Overall, whole grains are undoubtedly a healthier option for your diet than their refined counterparts. The healthiest, most nutritious parts of the grain are removed when the kernels are refined, so we recommend choosing whole grains over refined grains whenever you can. The most important thing, however, is being able to determine which ingredients are whole grains and which are refined. The Whole Grain Stamp from the Whole Grain Council will help you make this determination, and as an extra bonus, they will tell you exactly how many whole grains there are in your product, right there on the front of the bag.If you do not see the Whole Grain Stamp, then this does not necessarily mean the product does not contain any whole grains. Just check the ingredients on the back--typically the whole grains are listed as one of the first ingredients. There will definitely include the term whole or whole grain if it is, in fact, a whole grain. Despite how helpful the stamps and labels can be, checking your ingredients is always the best way to determine exactly what ingredients your products contain and make the right decision for your family.