The logical place for most of us to look for whole grain is on the product’s package.
Below are several clues that can help you determine whether or not a product is
made with whole grain.
- Look for a whole grain symbol
- The Whole Grain Guarantee from General Mills guarantees that every Big G cereal
has at least a half serving (8 grams) of whole grain. Remember, three or more servings
(at least 48 grams) are recommended daily.
- In addition, some products carry the Whole Grain Stamp developed by the Whole
Grains Council.
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For products offering a half- serving or more of whole grain. Contains at least
8g whole grain per serving.
8g = 1/2 a MyPyramid serving |
For products where ALL of the grain is whole grain. Contains at least 16g whole
grain per serving.
16g = a full MyPyramid serving |
- Scan the ingredient list:
- Pick the foods that list a whole grain near the top of the ingredients list, such
as "whole oats," "whole wheat," or "whole grain corn."
- The phrase "whole grain" or "whole" before a grain’s name in the ingredient list
means that it includes all parts of the grain kernel.
- Beware: Color is not a sign of whole grains. A brown color may come from
caramel coloring, not necessarily whole grains (e.g., pumpernickel and some rye
products).
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If several different whole grains are listed in the ingredient list, but not necessarily
at the top, the food may still be a "good" source of whole grain.
- Whole Grain Guidance for some common grain products:
- Cereal
- Look for "whole grain" on the front of the product.
- "Whole grain" or "whole" is listed in front of wheat, oats, rice, corn, barley,
or other grains as one of the first ingredients.
- Oatmeal is always whole grain, regardless of whether the oats are rolled, instant,
fine- or coarse-cut.
- Bread products
- Look for "whole wheat" and/or "whole grain" in the product’s name. Words like
"cracked wheat," "stone ground," and "multi-grain" don’t necessarily mean that the
product is whole grain.
- A whole grain flour should be listed first; "wheat flour" is not whole grain.
- If several flours are used, the majority should be whole grain.
- Rice and pasta
- Brown rice is the only whole-grain rice.
- Most kinds of pasta are made with semolina flour, which is a refined flour. Look
for pastas made from whole-wheat flour.
- Some kinds of pasta are made with a mix of whole wheat and white flours.
- Look for the Health Claim
- Some products carry the claims:
- "Diets rich in whole grain foods and plant foods, and low in total fat, saturated
fat and cholesterol may reduce the risks of heart disease and some cancers."
- "Diets rich in whole grain foods and other plant foods, and low in saturated fat
and cholesterol, may help reduce the risk of heart disease."
- These statements describe a connection between whole grain and chronic disease.
If products carry either of these health claims, it is usually on the front of the
package. However, not all whole grain foods will display a health claim — it is
up to the manufacturer to decide whether or not they want to put it on their package.
- To make one of these whole grain health claims, foods must meet these requirements:
- Contain all portions of the grain kernel (the bran, germ and endosperm)
- Contain 51 percent or more of whole grains by weight per reference amount customarily
consumed.
- Specific requirements for total fat, saturated fat, trans fat, and cholesterol.
Bottom line: if the claim is on the package, you can be assured that the product
is whole grain.