The term 'whole wheat' refers only to wheat kernels, while 'whole grain' may refer to any number or combination of other grains, like rye, teff, millet, corn or amaranth. But there are two options you’re bound to come across that sound similar but aren’t exactly the same: whole wheat and whole grain. Although, baking with these grains requires a bit of understanding on how they behave. Note that some products may be partially made with whole grain or whole wheat flours. Beta-lucan, a specific type of soluble fiber found in oat bran, may also boost immune function. In contrast, refined grains, which have had their bran and germ removed, are not linked to the same health benefits due to their low nutrient and fiber contents (9, 10, 11). The term 'whole wheat' refers only to wheat kernels, while 'whole grain' may refer to any number or combination of other grains, like rye, teff, millet, corn or amaranth. Get it daily. The USDA Dietary Guidelines for Americans and the food guide pyramid recommends that you make "half your grains whole." What is the Healthiest Bread You Can Eat? Whole Grain: What You Should Know. Eating foods made from flour -- wheat grains crushed into a fine powder -- contributes to your grain intake for the day, helping you reach the six 1/2-cup servings of grains recommended daily by the U.S. Department of Agriculture. As long as your … For example, using whole-grain brown rice instead of white rice is a way to have better fiber content, a lower glycemic index to manage blood sugar, and a significant amount of more … The term whole wheat is exclusively used for products that only use the entire wheat kernel in their product. Even when going 'brown,' is there a difference between whole grains and whole wheat? For whole grain or whole wheat products, either whole grain or whole wheat should be clearly stated on the label. Sprouted grain bread is made from whole grains that have begun to germinate. In Canada, whole wheat flour has some of the germ and bran removed (which contains nutrients and fibre), he adds. However, people often wonder whether it's healthy or unhealthy. Look for products that list the first ingredient as "whole wheat," "whole oats" or a similar whole grain. Unlike white breads and other refined-grain products that lose the outer bran and inner germ parts of the wheat grain in the milling process. Considering that both whole grain and whole wheat products contain the entire kernel, they’re equally nutritious. Here are 7 impressive reasons why you should add sprouted grain bread to…. Unless the product label states the term whole, it’s not whole wheat or whole grain. In Canada, whole wheat flour has some of the germ and bran removed (which contains nutrients and fibre), he adds. “Some grains are higher in protein than others, some have more fiber, and … Whole grain is also chock full of loads and loads of iron. A word of caution If all of the grains you eat are whole grains, you may need to take extra care to get sufficient folic acid, a B vitamin. Whole-grain wheat is nutritious, but also contains gluten, which causes problems for some…. Contrarily, whole grain is used when other grains are added to the product, such as amaranth, barley, corn, millet, quinoa, rice, rye, sorghum, teff, triticale, and even wheat. Whole-grain wheat again wins the race by being a better source of folate, almost double the amount found in a single slice of rice bran bread, that is 14 percent of the recommended daily intake of folate. To do that, check the ingredient list. Explore this storyboard about Eating, Carbohydrates, Food & Dining by Health Digest on Flipboard. Look for products that list the first ingredient as "whole wheat," "whole oats" or a similar whole grain. © 2005-2020 Healthline Media a Red Ventures Company. Whole wheat vs. whole grain. In all cases, the entire kernels of these grains are used (1, 3). How do you decide which one is better?. For example, some white flour and bread products have small amounts of whole wheat added to them to increase their nutrient content. The main difference between the two is that whole wheat is reserved for products using the entire wheat kernel, while whole grain is an umbrella term for all types of grains in their whole form. Keep up, refined grains… For example, whole wheat bread would only contain whole wheat flour, which uses the entire wheat kernel (1). Whole wheat flour contains more fiber than white flour. © 2020 Well+Good LLC. Basically, all whole wheat is whole grain, but not all whole grains are whole wheat. Whole Wheat vs. Despite having some whole wheat flour added, it wouldn’t be considered 100% whole wheat, as it contains other flours that don’t contain the entire kernel. In other words, because white and whole wheat bread can still have a high glycemic index, opting for whole grain or sprouted grain bread may be a better option. Soluble fiber may lower blood pressure and help to reduce infla… This article lists the top nine benefits of whole grains, as well as who might want to avoid them. These include (2): When the entire kernel is used, a manufacturer can legally use the term whole grain or whole wheat depending on the type of grain used (3). Soluble fiber helps to lower LDL cholesterol and moderates blood glucose levels. As with vegetables and fruit, a variety of grains is better than whole wheat all the time. Our website services, content, and products are for informational purposes only. Whole wheat is a whole grain, but “not all whole grains are whole wheat,” says Krista Maguire, RD, CSSD, Beachbody’s Nutrition Manager. You may also want to try different varieties of whole-wheat pasta as there’s a surprising amount of variety between brands. When it comes to grain products, it’s important to eat mostly whole grain or whole wheat products, as they contain the most nutrients. So if you prefer the taste and texture of white bread, but want the nutritional benefits of whole wheat, choose white whole-wheat bread over refined white bread. Sprouted grain bread and whole wheat bread are both whole grain foods, made from entire wheat kernels. But, in general, whole grains are often considered more nutritious than just whole wheat products because they offer a wider variety of nutrition from different grains. Don’t get it twisted, though. The USDA Dietary Guidelines for Americans and the food guide … As for whole wheat, Amer says that it too is made from the germ, bran, and endosperm (just specifically of the wheat plant), which puts the health benefits above foods made with white flour (so, your white breads and plain pastas), which have just the endosperm. However, whole wheat bread scores a 71 on the index, categorizing it as a high glycemic food. For instance, if white pasta is a staple in your pantry, replace it with a 100% whole-wheat or other whole-grain pasta. But don't stop there. This suggests that whole grains can aid weight management, likely due to the filling effects of fiber (1). By now, most healthy eaters know that classic white bread isn’t exactly the healthiest option on the grocery store shelf. Since it is made of wheat, there is gluten, but considerably less than in all-purpose flour. So if you prefer the taste and texture of white bread, but want the nutritional benefits of whole wheat, choose white whole-wheat bread over refined white bread. When trying to make healthy choices for you and your family, it may be difficult to know which products to buy. One day, my girls will understand this, I hope. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. “Not only will you stay full for a long period of time from the fiber and healthy fats, but consuming sufficient fiber in your diet is essential to reduce your risk of chronic diseases like heart disease and diabetes,” Amer adds. Whole wheat, however, does not mean whole-grain. I usually buy the generic brands since they are cheaper. Grains are part of a balanced diet and they provide beneficial nutrients including vitamins, minerals, and dietary fiber. So whole wheat is a type of whole grain. Whole wheat, however, does not mean whole-grain. For example, use half whole wheat and half white flour to make cookies, muffins, and cakes for breakfast or dessert. Either term may identify a food that's a good source of fiber, several B vitamins and minerals. It is crunchy, chewy and easy. Therefore, whole grains are the best choice for most healthy people. Grains are made up of three parts: Bran is the outer layer. To ease the confusion, the following table provides a simple overview of the most common wheat and grain types: When shopping, be sure to read the label carefully. Far higher than what is found in sourdough bread. Which means one point to whole wheat. Credit: Nata7707/Getty Images. Most of us don’t get enough natural fiber into our diets, so eating whole grains allows you to get more fiber through the bran. As mentioned above, whole grains include the entirety of the grain kernel, including the bran, germ and endosperm. Well+Good decodes and demystifies what it means to live a well life, inside and out. Fun, Because It’s Been a Year, We Asked a Dermatologist to Answer the Most-Googled Skin-Care Questions of 2020. The Importance of Whole Grains. “The difference between ‘whole grain’ and ‘whole wheat’ is that whole grain can be from any grain—such as barley, oats, sorghum, buckwheat, or wheat—while whole wheat means it’s only made from wheat,” Amer says. Refined grain products usually have the nutritious bran and germ removed during processing, making them less nutritious options. Whole wheat and whole-wheat products can offer the health benefits you are seeking, but you might consider the following for extra credit. Like whole grains, whole wheat foods are a good source of fiber, iron, and vitamin B6. Unlike white bread, whole wheat is naturally richer in a range of B vitamins. Here are 8 gluten-free grains you can eat instead. In fact, diets high in both whole wheat and whole grains are linked to a lower risk of chronic conditions like heart disease, diabetes, and cancer. You can completely replace white flour with whole wheat flour, or just use a mix of the two in your favorite goodies. Swap it for: Fiber-rich breads that are 100% whole wheat. Once you see the words whole-grain (or whole-wheat) on a product, the next step is figuring out how much of it is actually made with whole grains. However, with so many products on the market and misleading advertising claims, you may wonder whether you should buy whole grain or whole wheat products, as well as if there’s even much of a difference. … Baking Multigrain Bread. Do the same for breads and cereals. And of course there are those who maintain that whole grain breads taste better than whole wheat breads. Both whole grain and whole wheat products contain all three components of a grain kernel, also known as a caryopsis. For now, we get whole grains into them in other ways. Multigrain Here’s a break down: Vitamin B1 – Otherwise known as Thiamin.According to webMD, this vitamin is required for our bodies to properly use carbohydrates.. Vitamin B2 – Otherwise known as Riboflavin.This vitamin is needed for healthy development of the skin, brain function, blood cells, and the digestive lining. Keep it under two grams per slice.”. You won’t just see the terms popping up in the bread aisle either. However, not every grain in a loaf of whole grain bread needs to be included in its entirety. Oats and some other whole grains, such as barley, are higher than wheat in soluble fiber, … Pasta is a staple in many households around the world. Either term may identify a food that's a good source of fiber, several B vitamins and minerals. According to the USDA Nutrient Laboratory, one cup of whole-grain wheat contains double the fiber than brown rice flour while a single slice of it has 3.5 grams of fiber compared to 1-gram fiber found in a single slice of rice bran bread. This essentially means you're getting what you pay for: 100 percent whole wheat bread . As long as you tolerate wheat and other grains, whole grain bread is a great option for a healthy diet. In addition, bread made with whole grains contains a lot less fat than whole wheat. During processing, the bran is separated from the rest of the kernel. Like whole wheat flour, you can replace other common foods with healthier choices. I tend to prefer the taste of whole wheat pasta to white.. the white tastes gooey to me after eating the whole wheat for so long :) Twelve-grain and whole-wheat breads are a more nutritious option, though it's difficult to say which is healthier because there's so much individual variation among recipes. What if you’re addicted to grains? Baking with Grains. The difference between whole wheat and white bread comes down to bran, the outer part of a wheat kernel. 100% Whole Grain & Whole Wheat Pasta. Some examples of whole grains include whole wheat, barley, buckwheat, oatmeal, brown rice, millet, and popcorn. Plain and simple: whole wheat bread is healthier than multigrain bread. “It depends on if you have any type of wheat sensitivity or allergy and what you are looking to gain from the grains you consume,” Maguire explains. A whole grain bread scores a 51 on the index, making it a moderate glycemic food 1. For example, the label may say it “contains 50% whole wheat flour,” which means the product is partially made from whole wheat flour but also contains refined flours. Whole grain bread is rich in vital nutrients like fiber, protein and B vitamins. Whole wheat refers to the whole wheat grain, which means that the whole grain must still include the endosperm, bran, and germ, and have not been "refined" or "processed" yet. Whole grain bread might include any type of whole grain — wheat, barley, oats, or a combination, for example. Eating whole-grain foods within an overall healthy diet helps to lower your risk for many diseases, including: A new study finds that whole grain labels can be confusing to shoppers. Speaking of bread, here’s the healthy verdict on rye and sourdough. It is important in removing homocysteine from the blood which may lower the risk of cardiovascular diseases and may also protect against menopausal symptoms. When faced with the options of whole grain, whole wheat, or multigrain, the healthiest choice is any type of whole grain (that includes whole wheat). Do the same for breads and cereals. The benefits of eating 100% whole-wheat or whole-grain far surpass just the taste. That said, Amer has some important label-reading advice to pay attention to when it comes to choosing truly the healthiest option. The three parts that make up the grain are shown in the image on the right: the bran, endosperm, and germ, courtesy of The Whole Grains Council. “Whole grain foods contain the entire grain—the germ, endosperm, and brain—which boosts your intake of fiber, healthy fats, and additional minerals,” Amer says, including iron, magnesium, and B vitamins. They both contain important nutrients that have been stripped from other types of bread. Choose whole-wheat and whole-grain products whenever you can. Look for ‘unrefined’ marked options. And don't be fooled by bread that looks healthy because it's brown. The reason whole wheat bread and brown rice are better for you than white bread and white rice is in the way the grains are processed. "Whole wheat" means the bread is … In either case, all three parts of the grains must be used for the product to be called 'whole.' For the most health benefits, choose products that are labeled “100% whole grain” or “100% whole wheat” and contain no refined grains in the ingredient list. As long as you tolerate wheat and other grains, whole grain bread is a great option for a healthy diet. Whole grains have been a part of the human diet for tens of thousands of years ().But proponents of many modern diets, such as the paleo diet, claim that eating grains is bad for your health. 14 Healthy Whole-Grain Foods (Including Gluten-Free Options), 9 Health Benefits of Eating Oats and Oatmeal, 8 Gluten-Free Grains That Are Super Healthy, 7 Great Reasons to Add Sprouted Grain Bread to Your Diet, Whole Grain Labels Are So Confusing People Are Picking Less Healthy Options, Wheat 101: Nutrition Facts and Health Effects, The entire kernel of any cereal grain, such as amaranth, barley, corn, millet, quinoa, rice, rye, sorghum, teff, triticale, and wheat, Mostly the endosperm portion of the grain kernel; the germ and bran have been removed, Contains more than one type of grain but may be refined (i.e., doesn’t include the entire kernel of each grain), Made from albino wheat, which imparts a white appearance, and contains the entire wheat kernel, Made with wheat flour but doesn’t contain all three parts of the wheat kernel. Case closed on the multigrain vs whole wheat bread discussion. The healthiest loaf is usually the one containing the highest proportion of whole grains. To do that, check the ingredient list. Because 100 percent whole wheat bread has the whole grain, nutrients like B Vitamins, iron, zinc, copper, manganese and magnesium remain intact with every slice you use to make yourself a PB and J. Whole-grain wheat seems to be exceeding in their fiber content from brown rice by 2-3 times. “In fact, some whole grains contain no wheat at all.” Say what? https://www.realsimple.com/.../whole-wheat-whole-grain-breads-0 Whole grain provides the most nutrients as opposed to refined grains found in white rice and flour. By looking for “100% whole grain” or 100% whole wheat” on the label and in the ingredient list, you can be assured that you’re purchasing the healthiest product for you and your family. The Gut Microbiome and Food. Some recipes use 100 percent whole wheat and taste fantastic, like homemade bread, pasta, and noodles. Eating whole grain in general is a better option to help increase our intake of fiber. Why is folate essential? As long as your loaf of bread is made with 100 per cent whole grains, it does not matter if you choose whole wheat or whole grain. Here are the 7 healthiest types of bread. The benefits of eating 100% whole-wheat or whole-grain far surpass just the taste. My whole wheat flour of choice is the Sprouted Whole Wheat Flour from One Degree Organics. The whole wheat flour, on the other hand, contains all the natural vitamins and minerals that are contained in the germ, as well as the fiber from the bran. It also has loads and loads of vitamin B–in all of its forms. As a result, 100% whole wheat bread is usually healthier than white bread, as it contains more fiber, has a higher nutritional value, and may have fewer calories. Every grain, from tiny teff and millet to long kernels of rye, has the same basic anatomy. It is evident that your gut microbes play a significant role in determining which foods are healthy for you. Unlike whole grains, refined flours have had their germ and bran removed, which takes away many nutrients and fiber. Whole wheat vs. whole grain. A 2019 review of studies found that people who ate more whole-grain foods had a lower risk of weight gain. As long as you're eating whole grains or 100% whole wheat foods, you're reaping some major health benefits. Whole grain and whole wheat breads rank very differently according to the glycemic index 1. Regardless of whether you buy Whole Wheat or Whole Grain, just make sure whatever it is, it is 100% Whole Wheat/Grain.