It’s important to note that wheat bread isn’t the same as whole wheat bread. Based on the Plant Paradox by Steven Gundry, eating whole grains is like taking a wrecking ball on your health. By now, most healthy eaters know that classic white bread isn’t exactly the healthiest option on the grocery store shelf. This article discusses the difference between whole grain and whole wheat products, including their benefits and some shopping tips. Keep it under two grams per slice.”. Our website services, content, and products are for informational purposes only. The word “whole” in their names is vital and means that they both contain grains that are fully intact. However, people often wonder whether it's healthy or unhealthy. Unless the product label states the term whole, it’s not whole wheat or whole grain. For example, whole wheat bread would only contain whole wheat flour, which uses the entire wheat kernel (1). For example, some white flour and bread products have small amounts of whole wheat added to them to increase their nutrient content. © 2020 Well+Good LLC. Sprouted grain bread is made from whole grains that have begun to germinate. Essentially, all whole wheat products are whole grain, but not all whole grain products are whole wheat. Brown Rice: Many people do not know that roughly 75% of the nutrients that brown rice contains are stripped away in white rice. You won’t just see the terms popping up in the bread aisle either. Both whole grain and whole wheat contain all three parts of the grain kernel — the bran, endosperm, and germ. Here are 14 healthy whole-grain foods to add to your…. “Be on the lookout for added sugars by checking the nutritional facts panel. The fiber content means that just like with whole grain foods, consuming whole wheat foods regularly as part of a healthy diet can reduce the risk of chronic diseases, including diabetes. © 2005-2020 Healthline Media a Red Ventures Company. Both whole wheat and whole grains contain all three components of the grain kernel and are equally nutritious. “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. This article takes a close look at grains and their health effects, both the good stuff and the…. Oats are one of the world's healthiest and most nutritious foods. Because wheat flour is usually the main ingredient, start by avoiding those that list white flour and focus on those with whole-wheat flour, cracked wheat, wheat flakes or bulgur. Pixabay. 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. Save your food confusion for, well, the next aisle—when you’re debating reaching for brown or white rice. 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. When it comes to grain products, it’s important to eat mostly whole grain or whole wheat products, as they contain the most nutrients. Wheat is one of the world's most popular cereal grains. Pasta is a staple in many households around the world. Since both whole grain and whole wheat contain the entire kernel, they’re equally nutritious. Here are 7 impressive reasons why you should add sprouted grain bread to…. 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). Healthline Media does not provide medical advice, diagnosis, or treatment. Most research pointing to the health benefits of grains comes from the fiber, healthy fats, and nutrients found within the germ and bran of the grain kernel. Considering that both whole grain and whole wheat products contain the entire kernel, they’re equally nutritious. For example, a 2019 review study including 137,807 people found a significant inverse relationship between whole grain consumption and weight. Whole grain, whole wheat, multi-grain -- it’s confusing. Make sure that the label says 100% whole wheat when looking for a whole grain product. Like whole grains, whole wheat foods are a good source of fiber, iron, and vitamin B6. Since wheat is a type of grain, it also falls under the definition of whole grain. Whole wheat vs. whole grain: What’s the difference anyways? Whole wheat and whole grain breads are similar, but not the same. What’s more, many studies have linked a diet rich in whole grains to a lower risk of heart disease, type 2 diabetes, certain types of cancer, and premature death (4, 5, 6, 7, 8). 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. Grain and wheat products are known for their health-promoting properties, such as improved heart health, blood sugar control, and weight management (1). 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. All rights reserved. Amer also stresses the importance of eying all the ingredients on the label, especially with bread, which can have a pretty lengthy list. Both whole grain and whole wheat contain all three parts of the grain kernel — the bran, endosperm, and germ. Don’t get it twisted, though. An Expert Derm Shares Tips for Managing Both, Natural Eating Isn’t Just for Humans—Here’s What You Should Feed Your Dog, According to a Vet Nutritionist, A Bottle of This Hair-Growth Solution Sells Every 36 Seconds—Here’s Why. These is one battle where both contenders come out as winners, so you can stop freaking out in the bread aisle now. 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. A new study finds that whole grain labels can be confusing to shoppers. Whole-grain wheat is nutritious, but also contains gluten, which causes problems for some…. That said, Amer has some important label-reading advice to pay attention to when it comes to choosing truly the healthiest option. Regardless of which label you reach for, you’re going to reap some major nutritional benefits. Whole grain bread is low GI as are whole wheat breads with added grains. 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. 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). 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. For example, a loaf could contain refined white flour and 11 other refined grains and still be 12-grain bread. Speaking of bread…why are people so freaked out about gluten? 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. Here, registered dietitian Chelsey Amer, RD, explains the difference and her verdict on which one is really healthiest. Get it daily. Not all products that contain whole wheat or whole grains are inherently healthy. The key is making sure it’s listed first. This suggests that whole grains can aid weight management, likely due to the filling effects of fiber (1). If you have celiac disease or a gluten sensitivity, it's important to avoid the protein gluten.