Medically reviewed by Jessika Rose RD, LDN, Bariatric Dietitian at UM Upper Chesapeake Bariatrics Program, University of Maryland Medical System.
When you’re looking for healthy foods at the grocery store, the terms “whole wheat” and “whole grain” can be confusingly displayed on food packaging.
Whole wheat is a type of whole grain, and products containing whole wheat or other whole grains are good options.
Many whole wheat products, such as pasta and bread, are great alternatives to refined versions you may eat daily. But don’t limit yourself to just “whole wheat.” There is a whole world of other whole grains, like quinoa, oats and amaranth, that can tantalize your taste buds and provide powerful health benefits.
Read on to learn the difference between whole wheat and whole grains, how both can benefit your health and easy ways to work a variety of healthy grains into your diet.
What It Means to Be ‘Whole Grain’
Nutritional experts recommend that you eat whole-grain products instead of refined grains. To understand why, it helps to understand what “whole grain” really means.
Whole grains are grains in their natural state — complete with the bran, germ and endosperm. Each layer of a whole grain offers distinct health benefits. Bran is the outer layer, and it contains antioxidants, B vitamins, iron, magnesium, phytochemicals and zinc.
You may not be familiar with “phytochemicals,” but these compounds that are naturally found in plants may help prevent many different diseases. Phytochemicals can also be found in the middle layer of a whole grain, the germ.
Along with phytochemicals, the germ also contains healthy fats, vitamin E, B vitamins and antioxidants. The endosperm, which is the inside layer of a whole grain kernel, contains carbohydrates, protein and small amounts of some vitamins.
Processed grain products, on the other hand, contain only the endosperm. Processing the grains removes the bran and germ, resulting in grain products that are easier to chew and last longer but offer fewer health benefits.
How Whole Grains Benefit Your Health
Eating whole grains benefits your health in a variety of ways, which is why many of the most effective diet plans recommend eating them.
For one, they contain dietary fiber, which can help lower cholesterol and reduce the risk for dangerous health conditions like heart disease, obesity, stroke and Type 2 diabetes. Increasing your fiber intake can also help you lose weight by promoting “satiety.” These foods help you feel full faster and for longer, which may help you eat less. Whole grains also contain many different nutrients, including B vitamins, iron, magnesium and selenium. These vitamins play important roles in the body, helping it function at its best.
The phytochemicals mentioned earlier may also benefit your health by helping to prevent certain types of cancer, heart disease and stroke, along with other chronic diseases. Those chemicals are only in the two outer layers of a grain, meaning that processing grains removes much of their nutritional value.
Finding Whole Grain and Whole Wheat Products
Finding whole grains at the grocery store can feel confusing because food packages aren’t always clear or easy to read.
Start by taking a close look at the ingredient list on the package. Most whole-grain products will have “whole” or “whole grain” first or second among the ingredients.
Whole wheat is a common whole grain, but it isn’t the only one. You can also choose whole:
- Amaranth
- Barley
- Brown rice
- Buckwheat
- Bulgur
- Corn
- Kamut
- Millet
- Oats
- Quinoa
- Rye
- Sorghum
- Spelt
- Teff
- Wild rice
You can also look for specific wording on the packaging. For a product to be identified as 100% whole grain, the Whole Grain Council requires that it contain only whole grains with no refined flour. Whole Grain Council-recognized whole grain products also include at least 16 grams of whole grains per serving.
Even products like wheat flour can be whole grain. As with other grains, look for “whole” in the ingredient list.
Other Types of Grain Products
In addition to whole grains and refined grains, there are two other types of grain products: enriched grains and fortified grains. Both can be beneficial for your health.
While it’s best to choose whole grains whenever possible, enriched grains and fortified grains contain some nutrients that refined grains do not. For enriched grains, some of the nutrients removed during the refinement process are added back. That means these products may contain some vitamins, minerals and fiber.
Fortified grains have been fortified — or enhanced — with nutrients that weren’t in the original grain. Many cereals and some other products are fortified with nutrients such as folic acid or iron.
Key Takeaways
Whenever you can, choose whole grains. The American Heart Association recommends aiming for at least three servings of whole grains each day.
Whole-grain products benefit your health by providing you with all three layers contained in a grain. Each layer has distinct nutrients that can help keep your digestive system moving and may help prevent chronic diseases such as heart disease and stroke.
Look for products in the grocery store labeled as 100% whole grain. When whole grains aren’t an option, enriched grains and processed grains can provide you with some nutritional benefits that refined grains do not.