The Whole (Wheat) Story

Why brown doesn’t always mean better

When it comes to bread these days, smooth is out and grainy is in. The USDA’s new MyPyramid dietary guidelines urge us to consume whole grains, not refined ones. “This is big news, because it’s the first time they’ve ever put an emphasis on whole grains,” says registered dietitian Kathleen Hanuschak of Lehigh Valley Hospital and Health Network. Ready to switch to a healthier sandwich? Hold on—it’s not that simple.

Since 100 percent whole-wheat bread is typically brown, many people equate the color with health. “Manufacturers know this,” Hanuschak says, “and they’ll cheat to make a product look healthier by adding coloring.” You may think you’re doing your body good by ordering “wheat toast” with your scrambled eggs, but it could be little more than standard white bread with added caramel coloring.

When you get your bread from the grocery store rather than the diner, you have the advantage of seeing the labels in front of you, but even that can be confusing. Should you look for the fiber content, since whole grains are naturally higher in fiber than their refined counterparts? Not necessarily, Hanuschak says: “Manufacturers can add processed fiber to a product for marketing
purposes.”

If food companies can mimic the properties of whole grains by adding things like fiber and vitamins, does it really matter if your bread is whole-grain? Yes, Hanuschak says. “When you eat whole grains, all parts of the grain are intact (see visual). The natural fiber, vitamins, minerals, antioxidants and phytochemicals are still there, which helps reduce your risk for obesity, diabetes and heart disease. Enriched products don’t have the same protective effect.”

How do you make sure you’re reaping these health benefits? The key is in one little word: “whole.” The first ingredient on the label needs to be a whole grain, whether it’s whole wheat, whole corn or whole rye. Beware of healthy-sounding names like “Nine Grain.” The label tells the true story.

What’s on the Label	What It Means
Whole grain Whole wheat Whole (name of grain) Stoneground whole (name of grain) Brown rice	Contains all parts of the grain, so you’re getting all the nutrients
Unbleached flour Wheat flour Semolina Durum wheat Organic unbleached flour Enriched flour Bran	Some parts of the grain may be missing, so you miss the benefit of true “whole grains”
Multigrain grains	May describe several whole or several refined grains, or both

 

This page last updated 2/12/08 04:08 PM