Whole Grain Help - from SB website -LONG

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Whole Grain Help?

Q: I'm just starting Phase 2 and want to introduce bread

back into my meal plans. How do I know which

" whole-grain " products to choose?

A: Unfortunately, the term " whole grain " has become a

catchphrase used to promote a sense of healthfulness that

is not always earned. Are whole-grain bagels made entirely

from whole grains? Not always. In addition, some products -

like breakfast cereals - may contain a high percentage of

whole grains, but they may also have added sugar and

hydrogenated (trans) fats.

To add to the confusion, other terms, like " multigrain, "

" stone wheat, " and " 100% wheat, " don't necessarily mean

the product is made with whole grains.

But if you're savvy enough to know what details to look

for on the package, you should have no

problem choosing products that are good for you.

First, it helps to understand what comprises a whole grain.

A whole grain kernel is made up of three parts:

the outer covering, referred to as the bran; the middle portion,

known as the endosperm; and the innermost layer, the germ.

The term " whole grain " refers to the fact that these parts are

left intact during processing. This is important because each

part of the grain has unique health properties. The bran,

for instance, is an incredible source of fiber and other healthy plant

chemicals; the endosperm contains protein; and the germ is a good

source of vitamin E.

When it comes to grains, researchers believe that the whole provides

more health benefits than the sum of its parts, since together, all of

the healthy components interact with one another. For example, while

wheat germ itself is nutritious, it's even better to eat products

containing the whole kernel. On the other hand, the least nutritious

options are refined-grain products (think white bread) - refining

strips away the bran and germ, and all of their nutrients in the

process.

So how can you separate products that are truly whole grain from their

refined counterparts? Always check the ingredient list. The first

ingredient should have the word " whole " in front of a specific grain

(like whole wheat or whole oats), or should list a lesser-known (but

still whole) grain, like brown rice, bulgur, kamut, millet, and

quinoa. Finally, for the healthiest choices, look for whole-grain

breads that contain no trans fats and at least 3 grams of dietary

fiber per slice.