How To

How to Check Food Labels for Whole Grains

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By eHow Contributing Writer
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Whole grains are an important part of a balanced diet. They are a great source of vitamins, minerals and fiber. Whole grains help regulate digestion. They make you feel fuller on fewer calories and help maintain proper blood sugar levels. It's no wonder that whole grains have become the latest health food craze. They are worth all the hype, but do not be misled by food companies. Learn to check food labels for whole grains.

From Quick Guide: A Meal with Whole Grains
Difficulty: Moderate
Instructions
  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

Tips & Warnings
  • Be aware that many packaged foods are touted as being "made from whole grains." Unless whole grains are listed among the first ingredients on the list, however, the claim is just hype. Bleached, milled and processed flours start out as whole grains, so unscrupulous advertisers use this as a come-on.

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