Whole Wheat vs Whole Grain

When it comes to the differences between whole grain products and whole wheat products, there are many similarities, but there are a few differences that could be very important. Here are some examples:

• One of the main differences between whole wheat and whole grain is the process that is used to prepare the grain flour. With whole-wheat flour, the grain has gone through a refining process that has removed some of the nutritional value from the end product. By contrast, whole-grain flour does not go through this refining process, and thus maintains the natural level of nutrients. 

• In appearance, whole wheat and whole grain products may look very similar. For example, it is very difficult to tell the difference between a whole grain cereal product and a similar product made from whole wheat. The difference is sometimes easier to taste. Whole grain will have a slightly richer flavor than whole wheat, although both are very pleasing, and more tasty and nutritious than bleached flour products. 

• Whole grain breads are also different from their whole wheat counterparts. Generally, whole wheat loaves will be lighter in texture, almost as light as a loaf of bread made with bleached flour. Whole grain loaves of bread will have a denser texture, and often are considered more filling. The additional nutrients and fiber content often make it possible to consume less bread and still feel satisfied at the end of the meal.

• Whole grain bread may have health benefits that are particularly important to persons who struggle with blood glucose levels. For people who are in a prediabetic state or are managing Type 2 diabetes with diet, whole grain products may be a sensible source of complex carbohydrates. While containing as many carbohydrates as whole wheat or bleached bread, whole grain products tend to create less of a spike in blood glucose levels, and absorb into the system with greater ease. While this is not universally true for all persons dealing with blood glucose issues, choosing a slice of whole grain bread over other bread options has proven helpful in managing a balanced diet while still watching blood sugar levels.

•  When choosing bread, you want to look for one that is 100 percent whole grain. This means that it has not been refined, a process that breaks down the grain and strips it of its nutrients. Bread made from refined flour is the white bread that you see on the grocery shelves and while this bread is enriched it is not as nutrient dense as whole grain bread. Many times when you see bread labeled “whole wheat”, it is still refined so look for the words “enriched wheat flour” on the ingredients panel – if you see these words than you are not getting a whole grain product. When selecting bread, choose one with at least three grams of fiber and avoid bread that lists “enriched flour” as an ingredient.

• At the grocery store, I saw a type of bread labeled "white whole wheat." How can bread be both white and whole wheat? White whole-wheat bread looks and tastes like white bread but has the nutritional benefits of whole-wheat bread — such as increased fiber and nutrients. If you don't like the taste or texture of regular whole-wheat bread, white whole-wheat bread may make it easier to add whole grains to your diet. Regular white bread is made with refined grains, which go through a process that strips out certain parts of the grain. But white whole-wheat bread — like regular whole-wheat bread — is made with the whole grain. The difference between white whole-wheat bread and regular whole-wheat bread is in the type of wheat used. Regular whole-wheat bread is made with red wheat, which is dark in color and has a slightly bitter taste. White whole-wheat bread is made with an albino variety of wheat, which is lighter in color and has a sweeter, milder flavor. When you're selecting bread, read product labels to make sure you know what you're buying. Look for breads that list the "whole" grain as the first ingredient, such as whole wheat, white whole wheat or whole oats. If the label doesn't say "whole" first, it isn't a whole-grain product.  

 

Last, read the blog post HERE for some great info on which words to look out for.  No High Fructose Corn Syrup, Partially Hydrogenated Soybean Oil, and any mention of the words “Unbleached” and/or “Enriched!

(Partially hydrogenated soybean oil is a form of trans fat. Soybean oil by itself isn’t such a bad thing, it’s the hydrogenation process (or in this case partial hydrogenation) that removes any value it had and leaves you with a product that is higher in saturated/trans fat.  High fructose corn syrup is just a form of processed sugar. Some people claim it’s worse than regular sugars, some claim it’s equal. Either way, at best, it’s sugar. Will either of them hurt your chances of losing weight? Probably not at all. As long as calorie intake is what it should be, they probably won’t matter. However, for health purposes, they are things you’d probably want to avoid.)