3 January 2017
‘dough’ you know what to avoid — whole grain, wholemeal or multigrain?
We’re delving deep to reveal the differences between the ‘keywords’ last seen lurking on the bread bag.
As the name suggests here you’ll find the entire portion of each grain which includes the bran (the grain’s outer layer), the endosperm (the grain’s middle portion), and the germ (the grain’s inner ‘heart’) that contain many B vitamins, some protein, minerals and healthy fats. Examples of whole grains include brown rice, millet, cracked bulgur wheat, quinoa, barley, oats and wholemeal.
Whole wheat (US term) / Wholemeal (UK term)
The result of whole grains that have been milled into a finer texture but left unrefined, wholemeal still contains some of the original bran, endosperm and germ. Not to be confused with ‘100% wheat’, just because something is made from wheat doesn’t mean it contains the aforementioned layers. To aid you in selecting the healthiest option, the first ingredient on the list should always be whole wheat flour/wholemeal flour or whole grains.
One to watch out for, as long as a product contains more than one type of grain — whether it’s been bleached, refined or reconstituted — the term still applies. To be sure, opt for products that are ‘whole multigrain’ or look to the label to see if it contains whole grains or nutrient-depleted ones.