The whole truth

Natural Health, June, 2007 by Dana Goeglein

We all know that whole grains are rich in fiber, vitamins, minerals, and disease-fighting antioxidants--and that they help us feel full. What we don't know, says a recent survey published in the Journal of the American Dietetic Association, is how to find whole grain products in supermarkets. Perhaps it's because wholesome-sounding catch words like multigrain or wheat confuse us. The only way to know for sure is to read and know how to interpret--the list of ingredients, says registered dietitian Vicki Koenig. "One hundred percent whole grain should be at the top," she explains. If you're shopping for bread, for example, the first ingredient should be whole wheat flour. If instead you see "wheat flour" or "unbleached enriched wheat flour," the product is made from refined, processed grains that have been stripped of their nutrients. You can also check the food's fiber content; whole grain products usually have at least 2.5 grams of fiber per serving.

According to the U.S. Department of Agriculture, you should eat three one-ounce servings of whole grain products daily, like a slice of whole wheat bread (try Pepperidge Farm Natural Whole Grain 100% Whole Wheat Bread or Vermont Bread Company Soft Whole Wheat All Natural Bread; you can get a chart of other whole grain brands at www.naturalhealthmag.com/wholegrainbrands), a cup of cereal such as Post Shredded Wheat or Kashi Organic Promise Autumn Wheat, 1/2 cup of cooked brown rice, or 1/2 cup whole grain pasta