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First and foremost I must get something off my chest. Just because a box of something at the grocery store or even a bagel at the bakery says “multi-grain” does not mean it is a healthy alternative. Multi-grain simply means the food is made with more than one grain and has absolutely nothing to do with whether any of those grains are actually whole grains or not (which is what is really important).
Awhile back I did an in-depth post on understanding whole-wheat and what should be in your sandwich bread. What you know about wheat can easily be applied to many other grains as well. In summary, the wheat berry has 3 parts (germ, bran, endosperm) and when whole-wheat flour is made all 3 parts are included. When highly processed (a.k.a. refined) white flour is made you are only left with the endosperm, which is basically high in calories and low in nutrients (which reminds me a little too much of sugar). Here are a few other popular grains and how this same thought process can be applied…
- Corn –
I know corn easily gets a bad rap because it is so highly subsidized by the government and included in countless additives that you will find in most highly processed foods, but straight-up whole corn by itself is actually a healthy food. Not only is corn considered to be a whole-grain, but it is also sometimes considered a vegetable (that according to the Whole Grains Council “has the highest level of antioxidants of any grain or vegetable.”). Just like wheat though, you want to make sure you only buy the most nutritious whole-grain corn products that include all the parts of the kernel (the germ, bran, and endosperm). Here’s what to look for:
- Whole grain corn, whole grain cornmeal, whole grain flour (also called masa harina), and even popcorn = whole grain
- Corn meal, enriched corn meal, corn flour, degerminated corn, grits, and corn starch = refined
- Oats –
I think that oats are one of the most fabulous grains solely because it is so easy to understand and ensure you are purchasing the whole grain. According to the Whole Grains Council “oats almost never have their bran and germ removed in processing. So if you see oats or oat flour on the label, relax: you’re virtually guaranteed to be getting whole grain.” This rule of thumb applies to rolled oats, instant oats, quick cooking oats, steel cut oats, you name it. Whew! That certainly makes things easy and in summary…
- All oats = whole grain
- Rice
Rice is thankfully almost as easy to understand as oats. There are just two simple things to know…
- Brown (and other colors like black & purple) rice = whole grain
- White rice = refined (since the germ and bran are removed)
Once again this applies to all brown/colored rice whether it is quick cooking, parboiled, brown rice flour, etc.
- Wheat –
Back to something that often seems as complex and tricky as corn, but really can be looked at simply…
- Whole-wheat = whole-grain
- White flour, something labeled as just “wheat”, enriched flour = refined
One of the reasons this one can be tricky is that a lot of products simply say “wheat” which means it has been refined. If you are after the whole-grain it must (and will) say something like whole-wheat or whole-grain wheat if it truly is the whole grain.
One last important note on the subject of grains….I love the Whole Grains Council. You may have heard of them or at least recognize their stamp (pictured) on some packaged foods. They are what I consider to be the experts when it comes to understanding grains. I call them frequently, and they are always so friendly and knowledgeable when answering my questions. I have one tip though when it comes to looking for the Whole Grains stamp… there is both a basic stamp and a 100% stamp. The basic stamp tells you how many grams of whole grains per serving are contained in that product (and usually indicates the prod
uct also contains some refined grains). The 100% stamp means the product contains only 100% whole grains and therefore contains no refined grains at all. So the next time you are shopping at the supermarket, don’t be misled by some of the “whole-grains” health claims on the front of the package. Instead, do a little investigating yourself to ensure you are buying products that contain 100% whole grains (although consuming any amount of whole grains would certainly be better than none!).
Hi Lisa,
I am loving your blog! I too am wondering about this Wheat Belly book only not for the same reasons! I have GI issues and I feel the best when I make sure to get in my whole wheat for the day. My sister-in-law however feels better when she cuts out wheat. We just figure our bodies need different things. But, then this book came out and (it seams like) everyone I work with thinks I should cut out whole-wheat! They are saying all wheat even whole wheat, even organic has been genetically altered and is not what it used to be. I would love for this claim to be wrong! What are your thoughts on the idea of cutting out all whole wheat?
Hi Tricia. Look for a post all about wheat to be coming out soon. I’m sorry that I can’t be more specific about the date. ~Amy
My understanding after reading Wheat Belly is that modern wheat is so hybridized and far from what we ate historically, that it is disruptive to our bodies… particularly our pH level which should be alkaline. I feel way more energetic without wheat. I like the blog too, but with regard to corn, I think we should stick with non-GMO whenever possible!!!
Real food is the way to go for sure though. Just published a book on it! Vegan Possible on Amazon’s Kindle. http://www.amazon.com/-/e/B00BDVXPQ6
Check it out if you’re interested! Take care! Bridgett
What do you use in place of corn starch?
Hi Tara. Arrowroot powder is a popular choice. ~Amy
[...] and whole-grains (find a local bakery for approved sandwich bread and check theUnderstanding Grains post for more [...]
I have been told that whole wheat flour sitting on the shelf is just as bad for you as white flour and that to actually have whole wheat flour it must be freshly ground and used within a day or two. I also read that it loses most of its vitamins after so many hours after being ground. What are your thoughts on that? I’m really hoping that’s not the case because I’ve starting baking with whole wheat and don’t want to have to grind my own. Also do you think organic is of utmost importance for whole wheat? It is harder for me to find. Thanks so much for all your great tips and recipes! I’m loving your blog!
Hi Naomi. There is so much conflicting information out there and I know it is frustrating. While whole wheat flour does lose some nutrient value as it sits, it remains a good source of whole grain. Be aware it can become rancid in a short time, so it is best to store it in the refrigerator or freezer. Organic is a good idea when possible but not essential. While at first glance it may seem impractical, I do think it is safe to say that fresh milled whole grains are fresher, have higher fiber, taste better, and have a higher nutrient value. Here is Lisa making it look very easy: http://www.100daysofrealfood.com/2011/07/05/grinding-your-own-wheat-is-not-crazy-after-all-including-video/. I do not have a mill…yet. Hope that helps a bit. ~Amy
Do you have a recipe for Real Food Friendly bread using a bread machine, or have one that you can recommend?? Thanks!
Hi Justina. We’ve got just that: http://www.100daysofrealfood.com/2011/08/17/recipe-honey-whole-wheat-sandwich-bread-for-bread-machine/! Enjoy. ~Amy
I’m confused about rice. I followed a link f/your website to another “real food” blogger’s site, mama and baby love, and downloaded one of her cookbooks. In it she says the following about rice:
“It may be surprising that I recommend white rice instead of brown rice. While white rice is a grain and therefore quite
starchy, it is still better than brown rice if you choose to eat any rice at all. Brown rice is just a rice that still has a hull on it, but the hulls of grains are used as protection for the grain to be able to make it through the digestive tract of animals, i.e.
it is not meant to be digested well. As we know, being able to digest our food is critical in being able to get nutrients out.
Furthermore, the hull of brown rice also contains phytic acid, which binds what little nutrients your digestive tract can get
out to begin with. Optimally you want to choose a white rice and then also soak it to get the most nutrition.”
I’ve been on organic brown rice for as long as I can remember b/c I always thought white rice was so refined. What to do now???
Thanks for your advice
Finally a website that breaks it all down for us in one place !! I love this Blog!!
I have been using King Arthur Whole Wheat flour for a long time and have been under the impression that it is indeed “whole-grain.” Looking at the bag just now, it does say 100% whole wheat on the front but it has only the basic Whole Grains Council stamp (not the 100%). Can you shed any light on this for me? Thanks so much!
Hi Trish. Hmmm, that is a puzzle. I would call the council and ask. They are very responsive. Let us know what you find out. ~Amy
[...] whole-wheat and whole-grains (find a local bakery for approved sandwich bread and check the Understanding Grains post for more [...]
Just a quick clarifying question. Triscuits list “whole grain white wheat” as an ingredient. That qualifies as a whole grain, unrefined right? I’m just starting out (slowly) and am trying to clean up my kitchen. Thanks!
Hi Paige. Triscuits are whole unrefined grain. Good luck. ~Amy
Can someone help with a list of “good” breads, whole wheat breads? Thank you for your help in advance
Hi Erica. I really think that comes down to personal taste. What is most important is that you find one that is 100% whole grain, organic preferably, with as few ingredients as possible. If you have a local bakery that bakes with whole grains, that is ideal. This post helps explain what to look for: http://www.100daysofrealfood.com/2010/03/26/what-should-be-in-your-sandwich-bread/. ~Amy
I understand what you are saying, but triscuits are not a whole grain, they are a processed cracker. Whole wheat flour is not a whole grain, it is a ground down, processed flour. I think of whole grains as quinoa, millet, brown rice, even polenta. Wheat Belly is a great read about processing and the history of wheat in all its forms.