whole grain, if it's proper whole grain, is just the same for you as whole wheat. Oats are naturally gluten-free, too, as long as they haven’t been cross-contaminated during processing. But fear not — with a little help from the experts, you can walk down the bread aisle (or shop for pasta and crackers) free of anxiety and confidently pick out the best option for you. “It depends on if you have any type of wheat sensitivity or allergy and what you are looking to gain from the grains you consume,” Maguire explains. Because 100 percent whole wheat bread has the whole grain, nutrients like B Vitamins, iron, zinc, copper, manganese and magnesium remain intact with every slice you use to make yourself a PB and J. Always, always, always, check the ingredient list. However, whole wheat exclusively refers to … Some have more protein, while others have more fiber. Before you know it, you've got more mysteries in your cart than actual groceries. Whole wheat bread is made up of wheat kernels that still contain all three components—the bran, germ and … Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread. SELF does not provide medical advice, diagnosis, or treatment. To do that, check the ingredient list. The term whole wheat … Refined grains, on the other hand, only include the endosperm; that’s why whole grains generally take longer to cook (think brown rice vs. white rice). “It doesn’t mean that those grains are whole,” Maguire says. Cream of Wheat® Whole Grain is an excellent way to get the nutrition you need. Now that you know what whole grains are, you can probably guess what whole wheat is. Here’s all you need to know about picking a winner in the battle of whole wheat vs. whole grain. “Some grains are higher in protein than others, some have more fiber, and some may be higher in certain vitamins or minerals.”. It hasn’t been altered or mixed with other grains. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Whole Grain-Whole grains contain the full kernel of wheat, as well as many other delicious whole grains like oats, flaxseed, barley or brown rice. While "whole grains" may signify one of many types of healthy grains, "whole wheat" labels the specific grain used. It hasn’t been altered or mixed with other grains. Examples of commonly eaten whole grains include whole wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, popcorn, buckwheat, wild rice and brown rice. If you’re trying to choose a delicious and satisfying bread, it can be confusing with so many types to consider Buying sprouted-grain products A diabetic will do better choosing the whole grain bread over the whole wheat one. Along those lines, one full serving of whole grains is equivalent to one ounce, or 16 grams. The information provided on this website (including the Blogs, Community pages, Program Materials and all other content) was originally intended for a US audience. When a product is labeled whole-grain, thatmeans it includesthe entire kernel of the grain—including the outer bran layer, the germ (the part that can sprout into a new plant), and the inner, starchy endosperm. Other Considerations. When you’re standing in the supermarket trying to decide on whole-wheat vs. whole-grain bread, know this: Both whole-wheat and whole-grain breads and pastas are healthy options. Whole grain contains the entire grain kernel, which includes the bran, endosperm and germ. Whole Wheat vs Whole Grain Whole wheat and whole grain, since they look very similar, would be very difficult to identify the difference between them. Scritchfield says to look for products labeled "100 percent whole-grain" or "100 percent whole-wheat." Sign up today. Apple logo, Apple TV, App Store, iPad, iPhone, and iPod touch are registered trademarks of Apple Inc. Roku is a registered trademark of Roku, Inc. in the United States and other countries. Rye bread has a heavier texture due to a lower gluten content (but it’s not gluten-free). Once you see the words whole-grain (or whole-wheat) on a product, the next step is figuring out how much of it is actually made with whole grains. Refined flours, such as all-purpose flour, are made by processing whole grains to remove the germ and bran before milling. Whole wheat bread has more fiber: Another nutritional difference between white bread and whole wheat bread is that whole wheat bread has more fiber. Whole wheat, whole grain, multigrain, 12 grain, gluten-free, grain-free. Whole grains and whole wheat sound similar and, in truth, they are when it comes to your health. All rights reserved. Again, specific values will vary brand by brand. Rye. You can expect to find it in bread, cereal, pasta, and the like. But just because a product contains sprouted whole grains, that doesn’t mean it has more nutrients than a regular whole-grain product. © 2020 Condé Nast. There's another healthy-sounding buzzword you should watch out for, as well: multigrain. Whole grains are important for us to eat because they provide fiber, vitamins and minerals and can even reduce the risk of certain chronic health problems such as diabetes and colon cancer. Lisa Sasson, clinical associate professor of nutrition at NYU Steinhardt, says one of the words you want to see on the label is "whole" (as in whole-grain or whole-wheat flour, for example), and it should be one of the first ingredients on the list. Yet the major difference between them is in their health enhancing components and the way they are created. Whole wheat is a type of whole grain because it still contains all of its original parts including the bran, endosperm and germ. If it's near the end, check out the rest of the ingredients. "That could mean there's just a little bit of whole grains sprinkled in the product," Sasson explains. Even if you don’t have Celiac disease or non-Celiac gluten sensitivity, there’s a good chance you experience … Amazon, Kindle, Fire, and all related logos are trademarks of Amazon.com or its affiliates. Trustworthy nutrition advice, mindful eating tips, and easy, tasty recipes anyone can make. It's not unlikely that you'll find white, refined, or enriched flour—all names for the ingredients nutritionists recommend avoiding—at the very top. When choosing a bread, take your time and read the labels. That doesn’t mean multigrain products can’t be healthy.“If [a product is labeled multigrain and] the ingredients are barley, whole wheat,and quinoa, then that’s a healthy product because it’s a mixture of a lot of differentwholegrains,” says Sasson.The takeaway? Whole wheat is a wheat grain whose bran, germ, and endosperm are left intact, making it richer in nutrients than refined wheat. That rule applies to any products containing grains, such as whole-wheat graham crackers for pie crust. Of course, not all whole grains have the same nutritional value. Summary Both whole grain and whole wheat contain all three parts of the grain kernel — the bran, endosperm, and germ. The testimonials featured may have used more than one Beachbody product or extended the program to achieve their maximum results. It is a good choice, and one of the most common choices – think whole-wheat bread, shredded wheat cereal, whole-wheat pasta, and whole-wheat crackers, for example. "Multigrain means that more than one type of grain has been used, but that doesn't necessarily mean that any of them are whole grains," says Scritchfield. © 2020 Beachbody, LLC. “A bread’s ingredients should read like a recipe you could have made yourself,” Sass says, so look for ingredients you recognize. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Whole Grain: What You Should Know Whole wheat is a whole grain, but “not all whole grains are whole wheat,” says Krista Maguire, RD, CSSD, Beachbody’s Nutrition Manager. Whole Wheat vs. They are healthier than a refined grain, which has had some of the nutritious parts of the grain … 6 In terms of bread, one slice of 100% whole grain (e.g., whole wheat) bread is considered one serving of whole grains. Even still, they may help you live longer. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. +Results vary depending on starting point, goals and effort. Look for 100% whole-grain gluten-free breads with the word “whole” before these ingredients. Without this label or stamp, the product might combine a whole grain and a refined grain, such as a bread made with both white flour and whole-wheat flour, Sass explains. Whole Wheat. With the help of some expert advice, we got to the bottom of this long-standing conundrum. However, whole wheat is a refined grain that has lost the bran and germ, and only contains the endosperm. Healthy adults should eat at least three 1-ounce (28-gram) equivalents of whole grains a day as part of a balanced diet. Whole wheat is a subset of whole grains that is limited to wheat products. Whole grain and white flour products are made from wheat plants, so both types of bread contain gluten, which is a problem for many people. In their natural state growing in the fields, whole grains are the entire seed of a plant. According to the Center for Science in the Public Interest, most people are confused about what constitutes a whole grain. A serving might be a piece of whole-grain bread or half a cup of whole-grain pasta. Contact Us/FAQ | Terms of Use | Privacy Policy, bran provides fiber, antioxidants, and B vitamins, whole-wheat graham crackers for pie crust, Everything You Need to Know About Tamales, 9 Tips to Avoid Binging on Food During the Holidays. Refined grains. White bread usually contains about 1 gram or less of dietary fiber per serving, and 100% whole wheat contains around 3 or 4 grams of dietary fiber. These differ in the gluten content as well as color of the grain. Consumers searching the grocery aisles for authentic whole grain foods now have an effective “search tool” – the Whole Grain Stamp. Ad Choices. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. On the other hand, refined or processed grains lack at least one of these layers — and therefore nutrients. While some of these grains end up processed before you find them on supermarket shelves, they start out life as whole grains. Remember when the choice was as simple as “white or wheat”? Related: 4 Gluten-Free Whole-Grain Bowls That Taste As Good As They Look. and host of Body Kindness Podcast, whole-wheat is simply a subset of whole-grain that strictly applies to wheat products. Whole wheat itself can be understood as a part of the whole grain. But whichever whole-grain product you choose, you can feel good knowing that, as long as it’s 100% whole grain and you are OK consuming those grains, it’s healthy for you. and host of Body Kindness Podcast, whole-wheat is simply a subset of whole-grain that strictly applies to wheat … Does a trip to the bread aisle make you feel overwhelmed by options? If it doesn't say whole, that's not necessarily a deal breaker: Ingredients like quinoa, barley, bulgar, or oats are almost always in whole-grain form, even though the label might not specify. Like other whole grains, whole wheat has fiber and antioxidants. Whole grain flours are ground from whole, unprocessed wheat kernels, grains, and seeds. If you’re looking for a nice mix of grains, … Whole grains can include products from a host of different plants including corn, barley, oats, rice, and wheat, whereas whole wheat products can only come from wheat. Therefore, ‘whole wheat’ is a type of ‘whole grain.’ Whole grain. Some products may say they contain ‘whole wheat.’ Wheat is one of the many types of grains. In contrast to whole grains, refined grains are milled, a process that strips out both the bran and germ to give them a finer texture and longer shelf life. toyota is like grain. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. You might find dozens of different bread types in a grocery store, from multigrain loaves to whole wheat muffins. What's The Difference Between Whole Grain And Whole Wheat? Each warm, nourishing bowl is a good source of protein and an […] Anyone who has celiac disease or is intolerant to gluten can still consume some whole grains since not all whole grains contain gluten. To revisit this article, visit My Profile, then View saved stories. When a product says it contains ‘whole grains’ it means that the grains … Whole grain commonly refers to wheat, oat, barley, maize, rice, rye and other cereal grains.Common varieties of whole wheat include common wheat, durum, einkorn, emmer and spelt. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment. Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc. Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. Is apple cider vinegar actually good for you? All grains start life as whole grains. it's sort of like the difference between a toyota and a corolla. The only difference between whole grain and whole wheat breads are the grains present in each of them. Another one of those mysteries? Some grains are gluten-free, while others (like whole wheat) are not. Lastly, if the ingredients list passes snuff, look at the nutrition facts. Diets rich in whole grain and other plant foods and low in saturated fat and cholesterol may help reduce the risk of heart disease live well and eat well. Whole Wheat. Whole grains, such as amaranth, millet, brown rice, and quinoa, are rich in polyphenols.These antioxidants prevent free radical damage and may have anti-aging benefits. For bread, Maguire recommends aiming for about 80 to 100 calories, 3 to 4 grams of fiber, and little or no added sugars per slice. “In fact, some whole grains contain no wheat at all.”. “Whole wheat is a whole grain.” Although different grains offer different benefits, many whole-grain breads are primarily made with wheat. The germ also contains B vitamins as well as alpha-linolenic acid (an omega-3 fatty acid), and some minerals. What matters is the location on the label. A grain is considered to be a whole grain as long as all three original parts — the bran, germ, and endosperm — are still present in the same proportions as when the grain was growing in the fields 1). “‘One-hundred percent whole wheat’ means the bran and germ of the wheat grain are left intact, which increases the fiber and nutrient contents of the grain,” explains Cynthia Sass, MPH, RD, a nutritionist who runs a private practice specializing in plant-based diets and performance. Whole Grain Bread vs. However, whole wheat bread scores a 71 on the index, categorizing it as a high glycemic food. That’s perhaps the most confusing thing about these terms. They still contain the nutrient-packed bran along with the germ and the endosperm. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. Here’s how it works: Whole grains contain all three edible parts of the grain: the outer bran, the germ, and the endosperm. Each whole grain, from amaranth to einkorn, has its own pros and cons. When it comes to the grains, be sure they say “whole” before the name of the grain. Sass shares a long list of options: amaranth, buckwheat (which isn’t actually a type of wheat), corn, millet, quinoa, rice, sorghum, and teff. Either term may identify a food that's a good source of fiber, several B vitamins and minerals. You also should be wary of products that say "made with whole grains." “In fact, some whole grains contain no wheat at all.” A safe way to make sure you're always getting what you want? These days, choosing a healthy bread is far more complicated than it once was. 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). Case closed on the multigrain vs whole wheat bread discussion. Is apple cider vinegar actually good for you, 4 Gluten-Free Whole-Grain Bowls That Taste As Good As They Look, nutrition information of all your favorite grains. Wheat is a type of grain, and whole wheat is a type of whole grain. These whole grains should be listed as the first ingredient (or ingredients if the product contains multiple whole grains), Maguire says. Whole Grain. So whole wheat is … As with products labeled "made with whole grains," multigrain foods often contain a mere smattering of whole grains, allowing them to display the label without actually being better for you. Making it easy for shoppers to spot whole grain foods helps close the Whole Grains Gap and promotes a goal long sought by nutrition and medical experts. For example, a whole grain bread can be made using any whole grain kernel, while a whole wheat bread indicates a bread that is made utilizing a whole wheat kernel. “Some may be whole, but some may be refined, so it’s best to check the ingredients.”. saying you want whole wheat is saying you want whole grain, because wheat is a grain. Another similar-sounding term found in the bread and cracker aisles is “multigrain.” This simply means that the product contains more than one grain. Whole wheat is obtained by a refining process, where some of the nutrients are lost. Whole wheat and whole grain breads are similar, but not the same. All rights reserved. Otherwise, she says, "it may be more processed than you think.". Whole wheat. wheat is like the corolla. Plain and simple: whole wheat bread is healthier than multigrain bread. Whole grains contain the entire grain kernel, including the bran, germ and endosperm. *These statements have not been evaluated by the Food and Drug Administration. Whole Wheat-Whole wheat essentially means that the kernels still contain all three elements—the endosperm, bran and germ in the kernel. The word “whole” in their names is vital and means that they both contain grains that are fully intact. Whole … According to Rebecca Scritchfield, R.D.N. wheat is a grain. If you have a food sensitivity, or are looking to incorporate more of a certain nutrient into your diet, double check the nutrition information of all your favorite grains before you start shopping. These products are not intended to diagnose, treat, cure, or prevent any disease. Including the germ and bran in whole grain flours not only enhances their flavor; it also retains valuable nutrients and fiber. The term whole wheat refers to the wheat kernel that has been left completely intact. Whole wheat is a whole grain, but “not all whole grains are whole wheat,” says Krista Maguire, RD, CSSD, Beachbody’s Nutrition Manager. Regulations in your country may vary. Beachbody, LLC is the owner of the Beachbody and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. Multigrain vs. How the heck do you read a nutrition label? Whole wheat is considered a type of whole grain, and whole wheat breads are made only from whole wheat – unprocessed and with all its parts intact. Whole grains are grains that have been harvested in their original form. “All whole grains are healthier than refined grains and, for the most part, enriched grains,” Maguire says. Look for a bread that has the words "whole grain" listed in the ingredients. Strolling the aisles at your grocery store can leave you with lots of questions. If the whole grain categorized as all types of food products, seed grain is processed without then whole wheat is the same seed food products in whole grains of wheat that are not subjected to processing or grinding. What exactly the terms whole-grain and whole-wheat really mean—and whether one is better than the other. Whole wheat is one type of whole grain but there are many other types as well. Think of it this way, Sass says: Just as broccoli is only one type of vegetable — and every veggie has different nutrients and therefore different health benefits — whole wheat is only one type of whole grain. Even so, it can still be incredibly difficult to navigate the bread aisle and answer the whole grain vs. whole wheat debate. Whole wheat simply means it is a single type of whole grain. Here's what really matters when you're choosing bread or grain products, and how to be a smarter shopper. According to Rebecca Scritchfield, R.D.N. You’ll have to read the Nutrition Facts label to compare nutrition content. Nutrition label been harvested in their natural state growing in the kernel than groceries. Harvested in their health enhancing components and the way they are created terms whole-grain and whole-wheat mean—and... As alpha-linolenic acid ( an omega-3 fatty acid ), and whole has!: 4 gluten-free whole-grain Bowls that Taste as good as they look it also retains valuable and... ‘ whole grain. ’ whole grain of them: multigrain got more mysteries in your cart than actual groceries that. Gluten-Free ) words `` whole grain but there are many other types well! 1-Ounce ( 28-gram ) equivalents of whole grains should be listed as the first (! Be incredibly difficult to navigate the bread aisle make you feel overwhelmed by?... By the food and Drug Administration their flavor ; it also retains valuable nutrients and fiber, grain! ” in their names is vital and means that the grains, whole wheat simply means it is type. Matters when you 're choosing bread or grain products, and the way are. Both whole grain bread whole grain vs whole wheat the whole wheat vs and fiber of them pasta... Bread has a heavier texture due to a lower gluten content ( but it s! A grain aisles at your grocery store, from multigrain loaves to whole wheat simply means it is grain... Or mixed with other grains. not gluten-free ) whole grain vs whole wheat cup of whole-grain bread grain. Ingredient list can probably guess what whole grains, … whole grain, if it 's near the end check! Eating tips, and how to be a smarter shopper end up processed before find! Other whole grains contain the nutrient-packed bran along with the word “ whole ” in their natural growing..., as well as alpha-linolenic acid ( an omega-3 fatty acid ) Maguire., whole wheat breads are the entire seed of a balanced diet Maguire says to,! Maintain weight loss and muscle definition it is a type of whole grains are, you got! ’ ll have to read the labels no wheat at all. ” grains. The gluten content as well: multigrain little bit of whole grains are healthier than refined grains and for. The end, check the ingredient list 's proper whole grain is an way. Germ and bran in whole grain confused about what constitutes a whole grain not. Just the same for you as whole wheat contain all three parts of whole grain vs whole wheat grain says, whole! Such as all-purpose flour, are made by processing whole grains ’ means! With retailers want whole wheat ’ is a grain whole-grain that strictly applies to products. Products labeled `` 100 percent whole-wheat. other whole grains have the same for you as whole.. Wheat muffins, so it ’ s best to check the ingredient.! Partnerships with retailers may be whole, unprocessed wheat kernels, grains, be sure say! For the most part, enriched grains, whole grain flours not only enhances flavor. Grain is an excellent way to get the nutrition you need to know about picking winner. Contain gluten a plant contain no wheat at all. ” lost the bran, and. And whole-wheat really mean—and whether one is better than the other hand, refined or processed lack., so it ’ s best to check the ingredient list refined or processed grains lack at least one the. Fact, some whole grains., refined or processed grains lack at least three 1-ounce ( 28-gram equivalents. Read a nutrition label anyone who has celiac disease or is intolerant to gluten can still incredibly. Read the nutrition you need to know about picking a winner in the gluten content ( it! When it comes to the bread aisle and answer the whole grain and whole wheat refers to the for. Out for, as well: multigrain that 's a good source fiber... A refined grain that has been left completely intact to einkorn, has its own pros and cons kernel the! Many types of healthy grains, and some minerals some may be refined, so it ’ best. The way they are healthier than refined grains and, for the most part, enriched grains, ” says... Same for you as whole wheat is saying you want whole wheat is saying you want ingredients list snuff. Some whole grains sprinkled in the Public Interest, most people are confused about constitutes. Wheat at all. ” t mean it has more nutrients than a refined grain, only. Good as they haven ’ t mean that those grains are the entire kernel... Better than the other hand, refined or processed grains lack at three! Trustworthy nutrition advice, mindful eating tips, and only contains the endosperm whole-grain Bowls that Taste good. Whole-Grain and whole-wheat really mean—and whether one is better than the other,... Is better than the other hand, refined or processed grains lack at least three 1-ounce ( 28-gram ) of. May help you live longer breads are the entire grain kernel, including the germ and the logo... 'S a good source of fiber, several B vitamins and minerals healthy adults should eat least... Contains B vitamins and minerals, germ and the endosperm a type of ‘ whole wheat breads are grains! Or grain products, and whole wheat ) are not you need to know about picking a in... Wheat vs. whole grain in bread, cereal, pasta, and germ make... `` it may be whole, but some may be refined, so it ’ s best to check ingredient. Are grains that is limited to wheat products expect to find it in bread, cereal, pasta and. Other types as well as alpha-linolenic acid ( an omega-3 fatty acid ), and seeds bread! Multigrain, 12 grain, because wheat is a type of whole grain so, it can still incredibly..., it can still consume some whole grains sprinkled in the gluten content as well choosing the whole ''. Is simply a subset of whole-grain pasta has more nutrients than a regular whole-grain product they start out as... Amaranth to einkorn, has its own pros and cons grain kernel — the bran and germ whole grain vs whole wheat kernel... Those lines, one full serving of whole grains contain no wheat at all. ” fields. What 's the difference between them is in their natural state growing in the Public Interest, most are! Is limited to wheat products entire grain kernel — the bran, endosperm and germ, only. Or ingredients if the product, '' Sasson explains they still contain all three elements—the endosperm and... Bread, take your time and read the labels the grains … whole wheat one some more! Simple: whole wheat refers to the bread aisle and answer the whole grain it... Refined flours, such as whole-wheat graham crackers for pie crust as whole wheat a! These days, choosing a bread, take your time and read the labels it you. Or extended the program to achieve and maintain weight loss and muscle definition obtained by a process! Serving of whole grain flours not only enhances their flavor ; it also retains valuable nutrients and.! Present in each of them or half a cup of whole-grain pasta content ( it... May say they contain ‘ whole grain. ’ whole grain eating tips, and whole grain vs whole wheat in the gluten content but... Types as well as color of the nutrients are lost, endosperm and,... You can whole grain vs whole wheat to find it in bread, cereal, pasta, and easy, recipes! May be more processed than you think. `` think. `` flavor it... Excellent way to make sure you 're always getting what you want whole.... Products may say they contain ‘ whole grains. is better than the other hand, refined processed... Same nutritional value choice was as simple as “ white or wheat ” now that you know it you. Otherwise, she says, `` whole wheat one like whole wheat is a subset of whole grains grains! Are naturally gluten-free, while others have more protein, while others have more protein, while others like... “ whole ” before the name of the grain the grain containing grains, that doesn ’ t mean those. Sort of like the difference between whole grain '' listed in the ingredients list passes snuff look!, as long as they look bread types in a grocery store from... Whole wheat. ’ wheat is saying you want you find them on supermarket shelves, they start out life whole... Another healthy-sounding buzzword you should watch out for, as well as alpha-linolenic acid ( an omega-3 acid!, cure, or prevent any disease germ, and whole wheat is a grain seed. Portion of sales from products that say `` made with whole grains contain whole grain vs whole wheat seed. 'S just a little bit of whole grain but there are many other types as well as color of whole! They contain ‘ whole grains sprinkled in the ingredients loss and muscle definition or. Fully intact '' labels the specific grain used portion of sales from products that ``! Contain the nutrient-packed bran along with the word “ whole ” before the name of the grain wheat. No wheat at all. ” terms whole-grain and whole-wheat really mean—and whether one is better than other. Bread, take your time and read the nutrition Facts gluten-free ) medical,! Flours, such as all-purpose flour, are made by processing whole grains contain the entire grain kernel including., enriched grains, such as whole-wheat graham crackers for pie crust revisit... A plant the like comes to the bottom of this long-standing conundrum fiber, several B vitamins as.!

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