How To Find Whole Grains in Your Food

We all know that we should be eating more whole grains and less refined flour. The U.S. Dietary Guidelines advise that at least 50% of your daily grains should be whole grains. The goal is clear. The problem is how do you know whether you are getting enough whole grain in your diet?

Food labeling is confusing. In fact the food industry goes to great lengths to make it difficult for the consumer to understand the nutritional value of many foods. Iy is easy for them to mislead us. For example bread that is baked with wheat flour. This sounds good but all flour is wheat flour. The flour used may be white flour, refined flour or enriched with some vitamins and minerals. Yes it is wheat flour but not whole wheat and   certainly  not be whole grain.

A study from Harvard published in Public Health Nutrition looked at 545 grain products and reported that the most reliable way to determine the overall carbohydrate quality was to use the ratio of grams of total carbohydrate to grams of fiber. To qualify as whole grain the ratio should be about 10 to 1. To make the math easier multiply the grams of fiber in a product by 10. The result should be more than the grams of total carbohydrates.

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