-
Step 1
Ignore fancy packaging. As whole grains increase in popularity, food companies take notice and more products that contain whole grains become available to consumers. Unfortunately, they are not always all that they are supposed to be. No regulation is in place to monitor product claims. So, consumers have to be savvy shoppers.
-
Step 2
Focus on the ingredients list. This is the only way to be sure that products contain a substantial amount of whole grains. If a whole grain does not appear within the first five ingredients listed, then it is not likely a good choice.
-
Step 3
Look for key words. Whole, whole kernel, whole grain, stone ground, rolled oats and unrefined are all words that indicate whole grains. Bleached, enriched, cracked, refined, de-germinated and milled are words that do not.
-
Step 4
Check the stats. Whole grains naturally tend to be high in carbohydrates (the good ones) and fiber, but are low in cholesterol. Check these amounts on the food label.
-
Step 5
Accept no substitutes. Common whole grains are wild rice, bulgur, quinoa, barley, corn, brown rice and oats. Others include amaranth, buckwheat, millet, quinoa, rice, rye, sorghum, teff, triticale and wheat. Look for these items in the ingredients list to check food labels for whole grains.
