Whole grain

Whole grains are cereal grains that contain bran and germ as well as the endosperm, in contrast to refined grains, which retain only the endosperm. Whole grains can generally be sprouted while processed grains generally will not sprout. Whole-meal products are made from whole-grain flour.

Common whole-grain products include:

• rolled oats or oat groats,
• hulled (not pearled) barley,
• popcorn,
• brown rice,
• whole-wheat flour,
• sprouted grains
• whole-wheat bread.

Common refined-grain products include:

• white rice,
• white flour,
• white bread,
• hominy,
• pasta (although whole-grain varieties of pasta are available).

Identifying whole-grain products

The examples and perspective in this article deal primarily with the United States and do not represent a worldwide view of the subject. Please improve this article or discuss the issue on the talk page.

Whole grain products can be identified by the ingredients list. Typically, if the ingredient lists "whole wheat," "wholemeal," or "whole corn" as the first ingredient, the product is a whole-grain food item. On the other hand, terms such as "enriched" and "bromated," among others, could indicate that the food lacks whole grain.[1]

"Wheat flour" (as opposed to "whole-grain wheat flour" or "whole-wheat flour") as the first ingredient is not a clear indicator of the product's whole grain content. If two ingredients are listed as grain products but only the second is listed as whole grain, the entire product may contain between 1% and 49% whole grain.^[1] Many breads are colored brown (often with molasses) and made to look like whole grain, but are not. In addition, some food manufacturers make foods with whole-grain ingredients, but, because whole-grain ingredients are not the dominant ingredient, they are not whole-grain products. Contrary to popular belief, fiber is not indicative of whole-grains. The amount of fiber varies from grain to grain, and some products may have things like bran, peas, or other foods added to boost the fiber content.^[2]

In Canada, it is legal to advertise any food product as "whole wheat" with up to 70% of the germ removed.^[3] While the resulting product will contain the benefit of fiber in the nutritional information, it lacks the more recently-discovered health benefits of antioxidants found in the wheat germ. Canadian consumers can be assured of whole-grain products by a label stating 100% whole grain whole wheat.

Whole grains are often more expensive than refined grains because their higher oil content is susceptible to rancidification, complicating processing, storage, and transport.

Similar to the distinction between whole and refined grains is that between whole pulses and refined dal.

From AACC (American Association of Cereal Chemists) definition: "Whole grains shall consist of the intact, ground, cracked or flaked caryopsis, whose principal anatomical components - the starchy endosperm, germ and bran - are present in the same relative proportions as they exist in the intact caryopsis.”

U.S. Standards of Identity

The following names indicate whole-grain products, in accordance with the federal government:^[4][5][6]

• “whole wheat bread”
• “whole wheat rolls”
• “whole wheat buns”
• “whole wheat macaroni”
• “whole wheat spaghetti”
• “whole wheat vermicelli”
• “Cracked wheat” (as an ingredient, not part of a name, as in "cracked wheat bread")
• “Crushed wheat”
• “Whole wheat flour”
• “Graham flour” (as an ingredient, not as part of a name as in “graham crackers”)
• “Entire wheat flour”
• “Bromated whole wheat flour”
• “Whole durum flour”
• “bulgur (cracked wheat)” (note that "bulgur" by itself may or may not indicate whole grain)

Flour, glycemic index and insulin resistance

When searching for whole-grain foods, it is important to note that any products made with flour can have the same effect on blood sugar, whether the flour is produced from whole grains or not. For example, whole-grain wheat bread and white bread can have the same glycemic index. Grinding grains into flour increases the surface area upon which enzymes work to more quickly convert starch into glucose. Keeping grains as close to their original form as possible slows or prevents the digestion of starch, and a slower digestion is responsible for preventing spikes in blood sugar (which over time may lead to insulin resistance).^[7]

Health benefits of whole grain consumption

In a 2002 study, consumption of whole grains, but not refined grains, was found to be associated with lower fasting insulin concentrations. This effect as well as improved insulin sensitivity was noticeably more pronounced among obese and hyperinsulinemic subjects, suggesting whole grain consumption to be an important component of reducing risk factors for type II diabetes.^[8] Consumption of whole grains has also been consistently linked with a significant decrease in risk factors for cardiovascular disease. Regular whole grain consumption lowers LDL and triglyceride levels, which contributes to an overall 26% reduction in coronary heart disease risk factors. In addition, whole grain consumption is inversely related to hypertension, diabetes, and obesity, all of which are factors in total risk for cardiovascular disease.^[9]

References

See also

• Whole grain stamp
• Alkylresorcinols
• Whole foods
• Wheat germ

External links

• Article from BBC news
• Definition of Whole Grain
• Tips For Preventing Insulin Resistance
• A resource for Whole Grain recipes (Draft)
• U.S. FDA Guidance on Whole Grain Label Statements (Draft)