Whole Grain Vs. Whole Wheat
When examining the differences between whole grain and whole wheat, it is important to note that unrefined whole wheat actually is a whole grain. The difference in the classification occurs when whole wheat is refined and loses the beneficial characteristics it held as an unrefined whole grain. The U.S. Department of Agriculture's dietary guidelines recommend that at least half of the grains you consume are whole grains.
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Whole Grains
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A whole grain is the seed of a plant or a grass, such as a kernel of corn, quinoa or wheat. The whole grain consists of the germ, which is the source of the greatest concentration of nutrients; the endosperm, which comprises the majority of the seed and contains vitamins and minerals; and the bran, the outer covering of the seed that is a good source of fiber.
As reported by Cleveland Clinic, whole grains are naturally low in fat and provide complex carbohydrates--meaning that consumption will not result in a quick and sharp spike in blood sugar but in a slow release of energy that will sustain you throughout the day and prevent your blood sugar from crashing. Whole grains specifically are grains that have not been refined, unlike whole grain wheat that is refined to make flour.
Benefits of Whole Grains
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Aside from being naturally low in fat and a good source of complex carbohydrates, whole grains also are rich in fiber, selenium, potassium and magnesium. The high fiber derived from whole grain foods aids in curbing appetites as fiber consumption leads to a longer-lasting full feeling.
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Whole Grain Products
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When you search the grocery aisles for whole grain products, the word "whole" should precede the grain listed in the ingredients in order to ensure that the product isn't comprised of refined grains. Since 2005, the Whole Grains Council began producing an official stamp that identifies products as 100 percent whole grain. Not all food manufacturers are using the stamp, however, so you should check a product's ingredients list in case you are in doubt.
Some examples of whole grains are wild rice, brown rice, cracked wheat (bulgur), quinoa, barley, buckwheat, oatmeal and millet. According to Epicurious.com, quinoa is a "super grain" due to its very high protein and amino acid content.
Wheat Flour
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When you are told to eat more whole wheat products, you most commonly are referred to products made with whole wheat flour. The process of refining whole wheat grain into wheat flour requires heating the grain to a point where the outer covering of the grain, the hard endosperm and bran, are removed. When the endosperm and bran covering are removed, the flour milled from whole wheat takes on a finer texture; the result is not a whole grain flour.
Benefits of Whole Wheat
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Whole wheat loses its whole grain status when it looses its endosperm and bran covering during the refining process. The main dietary loss of refined whole wheat is the natural source of fiber, which is an integral nutrient of any healthy diet. Fiber works to regulate appetite and aids in digestion. Whole wheat flour also is a good source of complex carbohydrates, is low in fat and, when enriched, contains many vitamins and minerals.
Whole Wheat Products
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When scanning the grocery aisles, check your favorite snacks and see if there is a whole wheat option. Many food manufacturers are offering whole wheat alternatives to their standard products. With the recent addition of white whole wheat in the U.S. agricultural system, you now can consume whole wheat bread that carries the same attributes of traditional bleached flour white bread. White whole wheat products carry the same nutrients as the traditional brown whole wheat products.
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References
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