![]() Foods that met this criterion were higher in fiber and less likely to contain trans fats, sodium, and sugar. ![]() However, it is unclear whether this ratio is more predictive of chronic disease risk than other measures of carbohydrate quality-such as the amount/type of fiber or overall dietary glycemic index/load. The other three USDA criteria had mixed results in identifying healthier whole grain products, but (criterion 4) the carbohydrate-to-fiber ratio of less than 10:1 proved to be the most effective measure of healthfulness.The stamp, while designed to steer consumers towards healthy whole grains, identified products with more fiber and less sodium and trans fat but that were higher in sugar and calories than whole grain foods without the stamp. The Whole Grain Stamp is a widely used marker on food products.The study assessed five USDA criteria that identify whole grains in a food product: 1) any whole grain as the first ingredient, 2) any whole grain as the first ingredient, and added sugars not being one of the first three ingredients in the ingredient list, 3) the word “whole” before any grain ingredient, 4) a carbohydrate-to-fiber ratio of less than 10:1, and 5) the industry-sponsored Whole Grain Stamp.One study revealed that inconsistent food labeling means that foods identified as “whole grain” are not always healthy. Or better yet, choose unprocessed whole grains: Amaranthīe careful when choosing foods labeled as whole grains: “Whole grain” doesn’t always mean healthy. ![]() An easy way to tell if a food product is high in 100% whole grains is to make sure it is listed first or second in the ingredient list. However, due to an increasing amount of research showing the various health benefits derived from whole grains, and even a possible detrimental effect when eating mostly refined grains, it is recommended to choose mostly whole grains instead of refined grains. The 2015-2020 Dietary Guidelines for Americans recommends eating 6 ounces of grain foods daily (based on a 2000-calorie diet) and getting at least half or 3 ounces of that grain intake from 100% whole grains. For a closer look at carbohydrates, check out our Carbohydrate Guide. Although some nutrients may be added back by fortification, other health-promoting components of whole grains such as phytochemicals cannot be replaced.Ī growing body of research shows that choosing whole grains and other less-processed, higher-quality sources of carbohydrates, and cutting back on refined grains, improves health in many ways. Refining wheat creates fluffy flour that makes light, airy breads and pastries, but the process strips away more than half of wheat’s B vitamins, 90 percent of the vitamin E, and virtually all of the fiber. The resulting highly processed grains are much lower in nutritional quality. The germ is removed because of its fat content, which can limit the shelf life of processed wheat products. Without the fibrous bran, the grain is easier to chew. Milling strips away the bran and germ and leaves only the soft, easy-to-digest endosperm. The invention of industrialized roller mills in the late 19th century changed the way we process grains.
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