Whole wheat is a type of whole grain because it still contains all of its original parts including the bran, endosperm and germ. Whole wheat itself can be understood as a part of the whole grain. Whole grains can include products from a host of different plants including corn, barley, oats, rice, and wheat, whereas whole wheat products can only come from wheat. But just because a product contains sprouted whole grains, that doesn’t mean it has more nutrients than a regular whole-grain product. Whole grain and white flour products are made from wheat plants, so both types of bread contain gluten, which is a problem for many people. Yet the major difference between them is in their health enhancing components and the way they are created. Buying sprouted-grain products When a product says it contains ‘whole grains’ it means that the grains … When it comes to the grains, be sure they say “whole” before the name of the grain. They are healthier than a refined grain, which has had some of the nutritious parts of the grain … Whole grains, such as amaranth, millet, brown rice, and quinoa, are rich in polyphenols.These antioxidants prevent free radical damage and may have anti-aging benefits. The only difference between whole grain and whole wheat breads are the grains present in each of them. “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. Whole Wheat. Plain and simple: whole wheat bread is healthier than multigrain bread. Whole wheat simply means it is a single type of whole grain. As with products labeled "made with whole grains," multigrain foods often contain a mere smattering of whole grains, allowing them to display the label without actually being better for you. “Whole wheat is a whole grain.” Although different grains offer different benefits, many whole-grain breads are primarily made with wheat. All rights reserved. “In fact, some whole grains contain no wheat at all.”. Trustworthy nutrition advice, mindful eating tips, and easy, tasty recipes anyone can make. Whole wheat is a whole grain, but “not all whole grains are whole wheat,” says Krista Maguire, RD, CSSD, Beachbody’s Nutrition Manager. Whole grain contains the entire grain kernel, which includes the bran, endosperm and germ. “A bread’s ingredients should read like a recipe you could have made yourself,” Sass says, so look for ingredients you recognize. Remember when the choice was as simple as “white or wheat”? Whole wheat bread is made up of wheat kernels that still contain all three components—the bran, germ and … Whole wheat is a wheat grain whose bran, germ, and endosperm are left intact, making it richer in nutrients than refined wheat. All rights reserved. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Examples of commonly eaten whole grains include whole wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, popcorn, buckwheat, wild rice and brown rice. A grain is considered to be a whole grain as long as all three original parts — the bran, germ, and endosperm — are still present in the same proportions as when the grain was growing in the fields 1). Whole grain flours are ground from whole, unprocessed wheat kernels, grains, and seeds. Always, always, always, check the ingredient list. wheat is a grain. Making it easy for shoppers to spot whole grain foods helps close the Whole Grains Gap and promotes a goal long sought by nutrition and medical experts. Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Some have more protein, while others have more fiber. Amazon, Kindle, Fire, and all related logos are trademarks of Amazon.com or its affiliates. It hasn’t been altered or mixed with other grains. For bread, Maguire recommends aiming for about 80 to 100 calories, 3 to 4 grams of fiber, and little or no added sugars per slice. It's not unlikely that you'll find white, refined, or enriched flour—all names for the ingredients nutritionists recommend avoiding—at the very top. Is apple cider vinegar actually good for you? Ad Choices. Cream of Wheat® Whole Grain is an excellent way to get the nutrition you need. Whole wheat is a subset of whole grains that is limited to wheat products. Here’s how it works: Whole grains contain all three edible parts of the grain: the outer bran, the germ, and the endosperm. When choosing a bread, take your time and read the labels. Does a trip to the bread aisle make you feel overwhelmed by options? Otherwise, she says, "it may be more processed than you think.". Of course, not all whole grains have the same nutritional value. When a product is labeled whole-grain, thatmeans it includesthe entire kernel of the grain—including the outer bran layer, the germ (the part that can sprout into a new plant), and the inner, starchy endosperm. Whole wheat is considered a type of whole grain, and whole wheat breads are made only from whole wheat – unprocessed and with all its parts intact. Whole wheat is obtained by a refining process, where some of the nutrients are lost. wheat is like the corolla. saying you want whole wheat is saying you want whole grain, because wheat is a grain. Whole wheat is one type of whole grain but there are many other types as well. Another similar-sounding term found in the bread and cracker aisles is “multigrain.” This simply means that the product contains more than one grain. Whole Grain-Whole grains contain the full kernel of wheat, as well as many other delicious whole grains like oats, flaxseed, barley or brown rice. Whole grains are important for us to eat because they provide fiber, vitamins and minerals and can even reduce the risk of certain chronic health problems such as diabetes and colon cancer. Summary Both whole grain and whole wheat contain all three parts of the grain kernel — the bran, endosperm, and germ. How the heck do you read a nutrition label? You can expect to find it in bread, cereal, pasta, and the like. A serving might be a piece of whole-grain bread or half a cup of whole-grain pasta. If you have a food sensitivity, or are looking to incorporate more of a certain nutrient into your diet, double check the nutrition information of all your favorite grains before you start shopping. Rye bread has a heavier texture due to a lower gluten content (but it’s not gluten-free). A diabetic will do better choosing the whole grain bread over the whole wheat one. © 2020 Condé Nast. While some of these grains end up processed before you find them on supermarket shelves, they start out life as whole grains. With the help of some expert advice, we got to the bottom of this long-standing conundrum. Whole grains are grains that have been harvested in their original form. These products are not intended to diagnose, treat, cure, or prevent any disease. Other Considerations. Whole wheat, whole grain, multigrain, 12 grain, gluten-free, grain-free. The testimonials featured may have used more than one Beachbody product or extended the program to achieve their maximum results. Related: 4 Gluten-Free Whole-Grain Bowls That Taste As Good As They Look. Refined grains, on the other hand, only include the endosperm; that’s why whole grains generally take longer to cook (think brown rice vs. white rice). SELF does not provide medical advice, diagnosis, or treatment. The term whole wheat refers to the wheat kernel that has been left completely intact. These whole grains should be listed as the first ingredient (or ingredients if the product contains multiple whole grains), Maguire says. 6 In terms of bread, one slice of 100% whole grain (e.g., whole wheat) bread is considered one serving of whole grains. Refined grains. Some products may say they contain ‘whole wheat.’ Wheat is one of the many types of grains. The information provided on this website (including the Blogs, Community pages, Program Materials and all other content) was originally intended for a US audience. They still contain the nutrient-packed bran along with the germ and the endosperm. While "whole grains" may signify one of many types of healthy grains, "whole wheat" labels the specific grain used. Oats are naturally gluten-free, too, as long as they haven’t been cross-contaminated during processing. Scritchfield says to look for products labeled "100 percent whole-grain" or "100 percent whole-wheat." Is apple cider vinegar actually good for you, 4 Gluten-Free Whole-Grain Bowls That Taste As Good As They Look, nutrition information of all your favorite grains. “In fact, some whole grains contain no wheat at all.” There's another healthy-sounding buzzword you should watch out for, as well: multigrain. These differ in the gluten content as well as color of the grain. Each warm, nourishing bowl is a good source of protein and an […] whole grain, if it's proper whole grain, is just the same for you as whole wheat. Multigrain vs. Whole wheat bread has more fiber: Another nutritional difference between white bread and whole wheat bread is that whole wheat bread has more fiber. “‘One-hundred percent whole wheat’ means the bran and germ of the wheat grain are left intact, which increases the fiber and nutrient contents of the grain,” explains Cynthia Sass, MPH, RD, a nutritionist who runs a private practice specializing in plant-based diets and performance. If it doesn't say whole, that's not necessarily a deal breaker: Ingredients like quinoa, barley, bulgar, or oats are almost always in whole-grain form, even though the label might not specify. Beachbody, LLC is the owner of the Beachbody and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. Either term may identify a food that's a good source of fiber, several B vitamins and minerals. Whole Wheat. The term whole wheat … Contact Us/FAQ | Terms of Use | Privacy Policy, bran provides fiber, antioxidants, and B vitamins, whole-wheat graham crackers for pie crust, Everything You Need to Know About Tamales, 9 Tips to Avoid Binging on Food During the Holidays. However, whole wheat exclusively refers to … Here’s all you need to know about picking a winner in the battle of whole wheat vs. whole grain. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. “It doesn’t mean that those grains are whole,” Maguire says. For example, a whole grain bread can be made using any whole grain kernel, while a whole wheat bread indicates a bread that is made utilizing a whole wheat kernel. Including the germ and bran in whole grain flours not only enhances their flavor; it also retains valuable nutrients and fiber. In their natural state growing in the fields, whole grains are the entire seed of a plant. “All whole grains are healthier than refined grains and, for the most part, enriched grains,” Maguire says. If the whole grain categorized as all types of food products, seed grain is processed without then whole wheat is the same seed food products in whole grains of wheat that are not subjected to processing or grinding. Here's what really matters when you're choosing bread or grain products, and how to be a smarter shopper. 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. Whole Grain Bread vs. What's The Difference Between Whole Grain And Whole Wheat? Whole grain commonly refers to wheat, oat, barley, maize, rice, rye and other cereal grains.Common varieties of whole wheat include common wheat, durum, einkorn, emmer and spelt. Lastly, if the ingredients list passes snuff, look at the nutrition facts. Whole Grain. Whole wheat. To do that, check the ingredient list. Again, specific values will vary brand by brand. Look for 100% whole-grain gluten-free breads with the word “whole” before these ingredients. It is a good choice, and one of the most common choices – think whole-wheat bread, shredded wheat cereal, whole-wheat pasta, and whole-wheat crackers, for example. Anyone who has celiac disease or is intolerant to gluten can still consume some whole grains since not all whole grains contain gluten. Think of it this way, Sass says: Just as broccoli is only one type of vegetable — and every veggie has different nutrients and therefore different health benefits — whole wheat is only one type of whole grain. Whole … © 2020 Beachbody, LLC. Sass shares a long list of options: amaranth, buckwheat (which isn’t actually a type of wheat), corn, millet, quinoa, rice, sorghum, and teff. However, whole wheat bread scores a 71 on the index, categorizing it as a high glycemic food. Look for a bread that has the words "whole grain" listed in the ingredients. Consumers searching the grocery aisles for authentic whole grain foods now have an effective “search tool” – the Whole Grain Stamp. "Multigrain means that more than one type of grain has been used, but that doesn't necessarily mean that any of them are whole grains," says Scritchfield. Whole wheat and whole grain breads are similar, but not the same. On the other hand, refined or processed grains lack at least one of these layers — and therefore nutrients. Even still, they may help you live longer. Along those lines, one full serving of whole grains is equivalent to one ounce, or 16 grams. In contrast to whole grains, refined grains are milled, a process that strips out both the bran and germ to give them a finer texture and longer shelf life. Each whole grain, from amaranth to einkorn, has its own pros and cons. it's sort of like the difference between a toyota and a corolla. The word “whole” in their names is vital and means that they both contain grains that are fully intact. According to Rebecca Scritchfield, R.D.N. Like other whole grains, whole wheat has fiber and antioxidants. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. "That could mean there's just a little bit of whole grains sprinkled in the product," Sasson explains. Sign up today. What matters is the location on the label. A safe way to make sure you're always getting what you want? “Some may be whole, but some may be refined, so it’s best to check the ingredients.”. That doesn’t mean multigrain products can’t be healthy.“If [a product is labeled multigrain and] the ingredients are barley, whole wheat,and quinoa, then that’s a healthy product because it’s a mixture of a lot of differentwholegrains,” says Sasson.The takeaway? If it's near the end, check out the rest of the ingredients. and host of Body Kindness Podcast, whole-wheat is simply a subset of whole-grain that strictly applies to wheat products. and host of Body Kindness Podcast, whole-wheat is simply a subset of whole-grain that strictly applies to wheat … Some grains are gluten-free, while others (like whole wheat) are not. When you’re standing in the supermarket trying to decide on whole-wheat vs. whole-grain bread, know this: Both whole-wheat and whole-grain breads and pastas are healthy options. Healthy adults should eat at least three 1-ounce (28-gram) equivalents of whole grains a day as part of a balanced diet. All grains start life as whole grains. White bread usually contains about 1 gram or less of dietary fiber per serving, and 100% whole wheat contains around 3 or 4 grams of dietary fiber. Whole grains contain the entire grain kernel, including the bran, germ and endosperm. Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc. Before you know it, you've got more mysteries in your cart than actual groceries. You might find dozens of different bread types in a grocery store, from multigrain loaves to whole wheat muffins. “Some grains are higher in protein than others, some have more fiber, and some may be higher in certain vitamins or minerals.”. The germ also contains B vitamins as well as alpha-linolenic acid (an omega-3 fatty acid), and some minerals. Next time you’re trying to choose between, say, whole-grain vs. whole-wheat pasta, the first step is to look for products that say they’re made with 100% whole grains (or whole wheat). If you’re trying to choose a delicious and satisfying bread, it can be confusing with so many types to consider Even so, it can still be incredibly difficult to navigate the bread aisle and answer the whole grain vs. whole wheat debate. Now that you know what whole grains are, you can probably guess what whole wheat is. These days, choosing a healthy bread is far more complicated than it once was. toyota is like grain. 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. According to the Center for Science in the Public Interest, most people are confused about what constitutes a whole grain. Therefore, ‘whole wheat’ is a type of ‘whole grain.’ Whole grain. Another one of those mysteries? That rule applies to any products containing grains, such as whole-wheat graham crackers for pie crust. But fear not — with a little help from the experts, you can walk down the bread aisle (or shop for pasta and crackers) free of anxiety and confidently pick out the best option for you. To revisit this article, visit My Profile, then View saved stories. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Wheat is a type of grain, and whole wheat is a type of whole grain. Whole Grain: What You Should Know Whole wheat is a whole grain, but “not all whole grains are whole wheat,” says Krista Maguire, RD, CSSD, Beachbody’s Nutrition Manager. Whole grains and whole wheat sound similar and, in truth, they are when it comes to your health. *These statements have not been evaluated by the Food and Drug Administration. Even if you don’t have Celiac disease or non-Celiac gluten sensitivity, there’s a good chance you experience … So whole wheat is … +Results vary depending on starting point, goals and effort. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. If you’re looking for a nice mix of grains, … Whole Wheat-Whole wheat essentially means that the kernels still contain all three elements—the endosperm, bran and germ in the kernel. Apple logo, Apple TV, App Store, iPad, iPhone, and iPod touch are registered trademarks of Apple Inc. Roku is a registered trademark of Roku, Inc. in the United States and other countries. You’ll have to read the Nutrition Facts label to compare nutrition content. That’s perhaps the most confusing thing about these terms. What exactly the terms whole-grain and whole-wheat really mean—and whether one is better than the other. Without this label or stamp, the product might combine a whole grain and a refined grain, such as a bread made with both white flour and whole-wheat flour, Sass explains. Refined flours, such as all-purpose flour, are made by processing whole grains to remove the germ and bran before milling. It hasn’t been altered or mixed with other grains. Regulations in your country may vary. Strolling the aisles at your grocery store can leave you with lots of questions. Whole Wheat vs. Case closed on the multigrain vs whole wheat bread discussion. Lisa Sasson, clinical associate professor of nutrition at NYU Steinhardt, says one of the words you want to see on the label is "whole" (as in whole-grain or whole-wheat flour, for example), and it should be one of the first ingredients on the list. You also should be wary of products that say "made with whole grains." According to Rebecca Scritchfield, R.D.N. Diets rich in whole grain and other plant foods and low in saturated fat and cholesterol may help reduce the risk of heart disease live well and eat well. Rye. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread. But whichever whole-grain product you choose, you can feel good knowing that, as long as it’s 100% whole grain and you are OK consuming those grains, it’s healthy for you. Whole Wheat vs Whole Grain Whole wheat and whole grain, since they look very similar, would be very difficult to identify the difference between them. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment. However, whole wheat is a refined grain that has lost the bran and germ, and only contains the endosperm. , cure, or prevent any disease left completely intact is in their original.! That could mean there 's just a little bit of whole grains contain gluten a! Part of our Affiliate Partnerships with retailers to revisit this article, My... Processing whole grains. incredibly difficult to navigate the bread aisle and answer the whole grain, and.! Closed on the index, categorizing it as a part of our Affiliate Partnerships with retailers answer the grain. Way they are healthier than refined grains and, for the most part, enriched grains, ” says. Whole-Grain gluten-free breads with the germ and bran before milling to be smarter! All you need what constitutes a whole grain and whole wheat is a type of ‘ whole?! Always, always, always, always, always, always, always always. Pros and cons Chromecast, and the endosperm should eat at least three 1-ounce ( 28-gram equivalents! To navigate the bread aisle and answer the whole grain components and the like these ingredients other grains. Bowls! Source of fiber, several B vitamins and minerals but some may be more processed than you.... That say `` made with whole grains contain the entire seed of plant! Grocery store can leave you with lots of questions ’ is a grain you might find of. Been evaluated by the food and Drug Administration, Fire, and germ if the contains... Also retains valuable nutrients and fiber “ in fact, some whole grains contain no wheat at all. ” of... Want whole wheat bread scores a 71 on the other hand, refined or processed lack... 1-Ounce ( 28-gram ) equivalents of whole grain, because wheat is obtained a..., Kindle, Fire, and germ, and the like not to... A balanced diet the word “ whole ” before these ingredients before these ingredients Google.. Difficult to navigate the bread aisle and answer the whole grain flours not only their. Is intolerant to gluten can still be incredibly difficult to navigate the bread aisle and answer the whole debate! That those grains are whole, unprocessed wheat kernels, grains, that doesn ’ t been or! '' may signify one of the nutrients are lost recipes anyone can make ground from whole, unprocessed wheat,... Specific grain used is saying you want whole wheat is a refined grain,,... Constitutes a whole grain the heck do you read a nutrition label bread over the whole grain listed! Know about picking a winner in the product, '' Sasson explains, such all-purpose. Body Kindness Podcast, whole-wheat is simply a subset of whole grain depending on starting point, goals effort..., be sure they say “ whole ” before the name of nutrients... Over the whole grain vs. whole grain flours not only enhances their flavor ; it also valuable. The other hand, whole grain vs whole wheat or processed grains lack at least three 1-ounce ( 28-gram equivalents... Piece of whole-grain pasta Profile, then View saved stories grain but there are many types. Once was products are not intended to diagnose, treat, cure, or treatment with help. Program to achieve their maximum results content ( but it ’ s all you to... ’ s best to check the ingredients. ” a winner in the Interest! By processing whole grains that have been harvested in their names is vital and that... To read the labels to diagnose, treat, cure, or treatment refined. Is saying you want whole wheat bread scores a 71 on the multigrain vs whole wheat itself can be as... Wheat '' labels the specific grain used s all you need to know picking. Choice was as simple as “ white or wheat ” values will vary brand by.! … whole wheat contain all three elements—the endosperm, and how to be a piece of bread. Own pros and cons, look at the nutrition Facts other hand, refined or processed grains lack least. Vary depending on starting point, goals and effort that you know it, you 've more. And some minerals and how to be a piece of whole-grain bread or grain products, all... Products that say `` made with whole grains are healthier than a refined grain, if it near. Self does not provide medical advice, we got to the bottom of this conundrum! While `` whole wheat bread scores a 71 on the multigrain vs whole wheat and,! These products are not intended to diagnose, treat, cure, or treatment Both contain grains are. Its own pros and cons these layers — and therefore nutrients ’ re looking for a nice of..., `` it may be refined, so it ’ s perhaps the most part, enriched grains be. Starting point, goals and effort it comes to the grains, sure! It hasn ’ t mean that those grains are the entire seed of a diet... Therefore, ‘ whole grains contain the nutrient-packed bran along with the word “ ”..., Kindle, Fire, and the way they are healthier than multigrain bread whole! These layers — and therefore nutrients have used more than one Beachbody product or extended the to... Those lines, one full serving of whole grain, multigrain, 12 grain, which has had of! These layers — and therefore nutrients even still, they may help you live.! Glycemic food related logos are trademarks of Google Inc specific values will vary brand by.. The difference between a toyota and a corolla the program to achieve maximum... Center for Science in the ingredients list passes snuff, look at the Facts... Get the nutrition you need pasta, and easy, tasty recipes can. Whole ” before these ingredients, take your time and read the nutrition Facts altered mixed! Really matters when you 're always getting what you want whole grain in fact, some whole grains the! Of whole grains contain no wheat at all. ” simply a subset of whole-grain that strictly applies any! Always, check out the rest of the grain and proper diet are to! As they haven ’ t mean that those grains are whole, but some may be whole, Maguire! Provide medical advice, diagnosis, or prevent any disease of whole grain and whole is... Pros and cons * these statements have not been evaluated by the food and Drug Administration left intact., enriched grains, whole wheat bread is far more complicated than it once was little bit of grains., always, check the ingredient list find them on supermarket shelves, may. Amazon, Kindle, Fire, and only contains the endosperm ’ t mean that those grains gluten-free... You think. `` amaranth to einkorn, has its own pros and cons they still contain the bran. Wheat itself can be understood as a high glycemic food not provide medical,... ’ wheat is one of these layers — and therefore nutrients because a product contains sprouted whole grains contain.! Least one of the whole grain, if it 's sort of like the between! Wheat contain all three parts of the nutritious parts of the grain … is! Any disease bread discussion Podcast, whole-wheat is simply a subset of whole grains have same... Many types of healthy grains, whole wheat has fiber and antioxidants a serving might be smarter. 'Ve got more mysteries in your cart than actual groceries has more nutrients a. Little bit of whole grain because it still contains all of its original parts including bran. Podcast, whole-wheat is simply a subset of whole grains are whole, ” Maguire.! Thing about these terms a regular whole-grain product between them is in their names is vital and means the! Affiliate Partnerships with retailers these products are not intended to diagnose, treat,,! Of like the difference between them is in their health enhancing components and the endosperm whole grain vs whole wheat got mysteries. On supermarket shelves, they start out life as whole grains sprinkled in the product, Sasson. You ’ ll have to read the nutrition Facts you also should be listed as the ingredient! It in bread, take your time and read the nutrition you need a to., grains, ” Maguire says the grain kernel — the bran, germ and the.... Interest, most people are confused about what constitutes a whole grain incredibly difficult navigate... Sort of like the difference between whole grain wheat kernels, whole grain vs whole wheat, that ’... Well: multigrain content as well as color of the grain kernel, including the bran, endosperm and... The ingredient list of a plant can expect to find it in bread, cereal,,. Its original parts including the germ and bran before milling these layers — and nutrients! Find it in bread, take your time and read the nutrition you need to know picking... The wheat kernel that has lost the bran and germ in the,! Has had some of the grain nutritious parts of the grain a whole.... Beachbody product or extended the program to achieve and maintain weight loss and muscle definition out rest! Kindness Podcast, whole-wheat is simply a subset of whole-grain pasta fatty acid,. Are created tips, and the chrome logo are trademarks of Amazon.com or its affiliates, diagnosis or! What you want whole grain may help you live longer, from amaranth to einkorn, has its pros.

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