The "whole" truth about what you're eating.
December 31st 2007 21:15
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The Whole Truth
Wondering why grocery store shelves are jammed with products labeled as "whole" this or that?
Because food manufacturers know that whole grains equal a whole lot of health. Whole grain foods not only contain more fiber and micronutrients that help protect against disease, but also they're good-for-your-waist foods. That's why they're fundamental to the YOU Diet. Whole grains are absorbed more slowly than foods made from enriched or bleached flour, so they raise glucose and insulin levels less -- keeping YOU fuller longer and slowing your digestion.
A diet rich in whole grains may also help you avoid cardiovascular disease, metabolic syndrome, and gum disease.
More: But not all foods that tout whole grain or whole wheat provide it in the healthiest form. To provide the most health benefits, the whole grain should be left intact. That means the grain still has all three of its original elements: the bran (outer shell), which contains fiber and B vitamins; the germ, which contains phytochemicals and B vitamins; and the endosperm, which contains carbohydrates and protein.
The key is that the grain is "whole" rather than "refined," which involves stripping away the bran and germ; that leaves you eating only the aptly named endosperm. Be aware that words on a label don't always present an accurate picture of what's inside the food. Make sure the label reads "100 percent whole grain" or "100 percent whole wheat." Here are a few fake-out words and phrases to watch for:
Made with whole grains: It may have a pinch of whole grains, but unless it's made entirely with them, you won't reap all the potential benefits.
Multigrain: This tells you nothing about whether the grains are whole or refined. Even if you're getting 38 different grains, that isn't much good if they are all refined.
Whole grain: If the label doesn't say "100 percent whole grain," it may have many grain blends. Bad words to see paired with "flour": enriched, bleached, unbleached, semolina, durum, and rice.
Reference: YOU: On a Diet. Roizen, M. F., Oz, M. C., New York: Simon & Schuster, 2006.
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