Whole Wheat Vs. Whole Grain Vs. Multigrain
If you’re looking to make healthier choices at the grocery store, you’ve likely come across the terms “whole wheat,” “whole grain,” and “multigrain” on food labels. While these terms may seem interchangeable, they actually refer to different types of grains and processing methods.
Whole Wheat vs Whole Grain vs Multigrain – there is so much confusion between these terms. Since whole grains are highly nutritious, it is important to understand the differences.
Some of the benefits of WHOLE grains include the prevention of:
- Strokes
- Heart Disease
- Diabetes
- Asthma
- Obesity
- Some forms of cancer
Some nutritional benefits of WHOLE grains include:
- Antioxidants
- Fiber
- Vitamin B
- Iron
- Zinc
- Magnesium
Let’s go back to the basics and discuss common terms used for flour (bread, pasta, and more):
𝗪𝐡𝐞𝐚𝐭 𝐚𝐧𝐝 𝗪𝐡𝐢𝐭𝐞 – both made from the wheat berry but are highly refined and stripped of all the nutrients leaving only the endosperm. When you only see the words “100% Wheat” “Wheat” or “White,” these are usually fortified with some nutrients, lower in fiber, and spike blood sugar levels.
𝗪𝐡𝐨𝐥𝐞 𝗪𝐡𝐞𝐚𝐭-made from using the entire wheat berry including the bran, germ and endosperm. Whole wheat is higher in fiber, antioxidants, trace minerals and other essential nutrients than wheat or white.
𝗪𝐡𝐨𝐥𝐞 𝐆𝐫𝐚𝐢𝐧- includes grains that are unrefined and higher in nutrients. Some common whole grains include whole wheat, barley, spelt, buckwheat, rye, brown rice, quinoa, oats, and more.
𝐌𝐮𝐥𝐭𝐢𝐠𝐫𝐚𝐢𝐧- refers to multiple grains used but it does not ensure the grains are whole grains.
𝐃𝐮𝐫𝐮𝐦 𝐰𝐡𝐞𝐚𝐭 is a form of wheat that is usually refined unless the label clearly lists it as WHOLE durum wheat or durum WHOLE wheat.
𝐒𝐞𝐦𝐨𝐥𝐢𝐧𝐚 refers to the durum wheat being coarsely ground, basically the texture of the grain not the quality of it. Most Semolina durum wheat is refined wheat flour.
Always keep in mind:
- 𝘔𝘰𝘴𝘵 𝘤𝘰𝘯𝘷𝘦𝘯𝘵𝘪𝘰𝘯𝘢𝘭 𝘸𝘩𝘦𝘢𝘵 𝘪𝘴 𝘴𝘱𝘳𝘢𝘺𝘦𝘥 𝘸𝘪𝘵𝘩 𝘨𝘭𝘺𝘱𝘩𝘰𝘴𝘢𝘵𝘦 (𝘳𝘰𝘶𝘯𝘥 𝘶𝘱) 𝘴𝘰 𝘪𝘵 𝘪𝘴 𝘣𝘦𝘴𝘵 𝘵𝘰 𝘤𝘩𝘰𝘰𝘴𝘦 𝘰𝘳𝘨𝘢𝘯𝘪𝘤 𝘸𝘩𝘦𝘯 𝘱𝘰𝘴𝘴𝘪𝘣𝘭𝘦
- 𝘊𝘩𝘰𝘰𝘴𝘦 𝘞𝘏𝘖𝘓𝘌 𝘸𝘩𝘦𝘢𝘵 𝘰𝘳 𝘞𝘏𝘖𝘓𝘌 𝘨𝘳𝘢𝘪𝘯𝘴 𝘰𝘷𝘦𝘳 𝟷𝟶𝟶% 𝘸𝘩𝘦𝘢𝘵, 𝘸𝘩𝘦𝘢𝘵 𝘰𝘳 𝘸𝘩𝘪𝘵𝘦 𝘧𝘭𝘰𝘶𝘳
- 𝘞𝘩𝘰𝘭𝘦 𝘸𝘩𝘦𝘢𝘵 𝘪𝘴 𝘢 𝘸𝘩𝘰𝘭𝘦 𝘨𝘳𝘢𝘪𝘯
- 𝘓𝘰𝘰𝘬 𝘧𝘰𝘳 𝘵𝘩𝘦 𝟷𝟶𝟶% 𝘸𝘩𝘰𝘭𝘦 𝘨𝘳𝘢𝘪𝘯 𝘴𝘦𝘢𝘭
