The Great Grain Debate: Whole Grains vs. Multigrains
By Perrin Braun
According to the 2010 Dietary Guidelines for Americans, we’re supposed to be
eating 3-5 servings of whole grains every day. But what is a “whole grain”? What is
the difference between “multigrain” and “whole grain”? You’re in good company if
you’re unsure! Due to the fact that these two terms are not interchangeable, there’s
a lot of misunderstanding about which product is healthier. An InsideTracker plan
can help you figure out which nutrients you need and which grains may provide
them. In the meantime, let’s look at the nutrition science behind the terms “whole
grain,” “refined grain” and “multigrain” on food labels.
What is a whole grain?
Whole grains contain all parts of the grain kernel: the germ, or outer covering, which
is a good source of essential fatty acids and B-vitamins; the endosperm, which is
high in starch; and the bran, which is very high in fiber. The fiber is a key component
of whole grain products, and whole grains contain about 80% more fiber than
refined grains. Fiber helps your body to slow the absorption of sugar into the blood,
works to improve your digestion, and makes you feel fuller for longer. The Dietary
Guidelines recommend that you get 21-38 grams of fiber per day, and whole grains
are an excellent source! One slice of whole grain bread contains about 2.0 grams of
fiber. In addition to whole grains, you can also get dietary fiber from fruits,
vegetables, and nuts.
Minimally processed foods like oatmeal, bulgur wheat, brown rice, and popcorn
typically contain whole grains. It’s more difficult to tell with processed grains like
bread, crackers, pasta, and tortillas because those grains have been milled into flour.
Unfortunately, whole grains make up only 10-15% of the available grain-products
on the market, so read the nutrition label carefully to make the healthier choice!
What does multigrain mean?
Simply put, “multigrain” means that a food contains more than one type of grain.
Sounds pretty healthy, right? The catch is that none of these grains are necessarily
whole grains. For instance, a multigrain product could include several different
types of refined grains, which are created by stripping the bran and germ from a
whole grain. In the refining process, nutrients are lost so food manufacturers often
enrich refined grains with extra nutrients. In many multigrain products, the germ
and the bran have been removed, leaving the starchy endosperm, which is the least
nutritious part of the grain. The same goes for other variations, such as “seven
grain”, “stone ground”, or “100% wheat”. Manufacturers sometimes use molasses or
food coloring to mimic the dark color of whole grains, so make sure you are not
fooled by appearances!
What are some other nutrition benefits of whole grains?
In addition to the fiber and B-vitamins, whole grain products are a great source of
complex carbohydrates. The chemical structure of a complex carbohydrate is three
or more simple sugars, which are typically linked together to form a chain. Complex
carbohydrates digest slowly and don’t raise your blood sugar levels as quickly as
simple carbohydrates, such as white flour. Complex carbs act as your body’s fuel,
and make significant contributions to energy production. Whole grains also contain
roughly 25% more protein than refined grains; protein is essential for many
functions ranging from digesting food to repairing muscle tissue. Lastly, although
some refined grains are enriched with some of the vitamins and minerals that were
lost in during processing, they are still not as nutritious as whole grains, because not
all the nutrients are returned and refined grains lack of fiber.
The specific nutrient content differs between various whole grains. For instance,
barley and oats contain a special kind of fiber called beta-glucan, which has been
found to be especially effective in lowering cholesterol. Oats may also have a unique
antioxidant, avenanthramides, which helps protect blood vessels from the damaging
effects of LDL cholesterol. So be sure to check the label for these ingredients!
How do I know if I’m buying whole grains?
The bad news is that the United States Food and Drug Administration's (FDA) “has
not defined any claims concerning the grain content of foods.” You’ll have to do a bit
of sleuthing on the food label to discern the type of grain that is used. However, the
FDA does recommend that products labeled with "100 percent whole grain" or “100
whole grain oats” not contain grain ingredients other than those the agency
considers to be whole grains (specifically, only whole wheat oats or flour may be
used).
It’s easy to confuse “multigrain” and “whole grain” products, so be sure to read the
list of ingredients carefully! Look for products that list the first ingredient as “whole
wheat,” “whole oats,” or a similar type of whole grain. Since ingredients are listed in
the order that they occur in a product, spotting whole grains first on a label means
that the product is made predominantly from whole grains. In addition to the type of
grain, also find the amount of fiber. Fiber varies from grain to grain, ranging from
3.5% in rice to over 15% in barley and bulgur, so be sure to check how much fiber is
in your favorite product.
When you are reading a food label to see whether it is a whole-grain product, pay
attention to the words shown below.
These ingredients designate a whole-grain product:
 Whole grain
 Whole wheat




Stoneground whole grain
Brown rice
Oats or oatmeal
Wheatberries
These words sound healthy, but by themselves they don’t mean whole grains:
 wheat flour or wheat
 semolina
 durum wheat
 organic flour
 stoneground
Lastly, these words never describe whole grains:
 enriched flour
 corn meal
 bran
 wheat germ
And remember that InsideTracker blood analysis shows which nutrients you need
and recommends foods, including whole grains, which provide those nutrients!
http://www.lundberg.com/Commitment/Whole_Grains.aspx image source for
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