How to identify a whole grain product?
Working as a dietitian for over fifteen years I have found over the years carbohydrates have been given a bad rap at times by consumers despite them being an important source of essential nutrients. However, it is important to remember that some carbohydrates are healthier than others. There should be a greater focus on including healthier carbohydrates such as whole grains, fruit, dairy and legumes, with refined grains, pastries, sweets and crisps eaten less often.
I’m going to focus on whole grain carbohydrates and the health benefits they can provide which include:
reducing risk of stroke
reducing risk of type 2 diabetes
reducing risk of heart disease
decreasing inflammation
lowering risk of colorectal cancer
They provide us with essential nutrients including protein, fibre, iron, magnesium, phosphorus, zinc, copper, manganese, selenium and B vitamins.
But how do we identify whole grain products? The Grains & Legumes Nutrition Council (GLNC) has developed a Whole Grain Certified Logo that highlights the percentage of whole grain in the final product, and allows consumers to easily choose core whole grain, high fibre foods (1). It should be noted that products may only carry the Certified Logo if they are considered core foods (breads, breakfast cereals, flours, rice, pasta, noodles and crispbreads).
Grains & Legumes Nutrition Council Whole Grain Certified Logo
But what if there is no logo? You can always check the package to look for whole grain claims on the pack, and also check the list of ingredients for the following words that indicate the product contains all parts of the grain, so you know you are getting all of the nutrients of the whole grain:
whole grain
oats
whole meal flour
whole wheat
buckwheat
whole meal spelt
rye or barley and brown, black, purple or red rice
It’s important to remember that if the first ingredient listed is a source of wholegrains (e.g. whole oats, whole wheat flour) than it is likely that the product is predominantly whole grain, however if there are two grain ingredients and only the second ingredient is a whole grain than the product may contain as little as 1% or as much as 50% whole grain (so it may contain a little bit of wholegrain, or half as whole grains!).
You can also always search on the GLNC Whole Grain Searchable Database to assist with identifying food products high in whole grains to ensure you are able to enjoy 3 serves of whole grain foods daily to reach your daily target of 48 grams of whole grain in your day to help reduce risk of disease (1).
Grains and Legumes Nutrition Council handy serve guide to see how you can reach your daily whole grain target
Reference:
Grains & Legumes Nutrition Council. New Certified Logo to Help you Choose Whole Grain Foods. https://www.glnc.org.au/new-certified-logo-to-help-you-choose-whole-grain-foods/