The popularity of whole grains has increased significantly in recent times – and for good reason too. Research has shown that regular consumption of wholegrain foods may offer protection against heart disease, diabetes, obesity and even some cancers. With greater awareness of the role diet plays in the development of these chronic lifestyle diseases, consumers are seeking healthier alternatives when shopping and eating out. As a result, food manufacturers and retailers continue to expand their “wholegrain” food offerings. What used to be a simple choice between white, brown, or grain bread, however, has now become a complex and often confusing decision. Which of these wholegrain products are best? How many of these wholegrain options are, in fact, made with whole grains?
Luckily, Food Standard Australia New Zealand (FSANZ) provides a definition for the term ‘wholegrain’ to promote a standardised approach to food product labeling. FSANZ defines wholegrain foods as those that use “every part of the grain including the outer layers, bran and germ… even if these parts are separated during processing and regardless of whether the grain is in one piece or milled into smaller pieces”.
To provide further clarification, FSANZ sets out – under Standard 2.1.1 of the Food Standards Code – that the term wholegrain refers to:
- whole and intact grains, as found in some bread and crisp breads
- puffed or flaked grains, in some breakfast cereals;
- coarsely milled or kibbled wheat, found in breads such as pumpernickel; and
- ground grains, such whole wheat flour used to make wholemeal* bread.
So, when shopping for wholegrain products:
- Choose foods that are naturally whole grains: some foods are always whole grains, like rolled oats, brown rice, wild rice, and popcorn.
- Check the information on the package: choose a bread, cereal, tortillas, and pasta with 100% whole grain or 100% whole wheat flour on the label (Note: foods with the words 100% wheat, multi-grain, 7 grains, cracked wheat, bran or made with/contains whole wheat/grains on the label are generally not 100% whole-grain products).
- Check the ingredient list: Take a few seconds to see if the food is made from whole grains. Look for the word whole, wholemeal, or kibbled before the first ingredient. Some examples of whole-grain ingredients include: brown rice, buckwheat, bulgur, rolled oats and oatmeal, quinoa (this pseudo-cereal is actually a seed), whole-grain barley, whole-grain corn, whole oats, whole rye, whole wheat, and wild rice)