Here are five silly myths about whole grains and fiber. I’m a certified personal trainer, and nutrition expert. You’ve probably heard many times by now these very words: whole grain. As a result, maybe you’ve switched from white bread to brown bread. Before I go on further, however, let us look at some misconceptions about whole grains.
Myth: The browner the food, the more whole grains that it contains.
Fact: Brown bread does not necessarily mean that it contains whole grains. Sometimes, the brown is from added molasses or caramel coloring to make the product appear healthier to the shopper! Some whole-grain foods are light in color, such as some cereals like Cheerios.
Myth: Whole grain is the same as multi-grain, cracked wheat, stone-ground, 100-percent wheat, 7-grain or bran.
Fact: You should always look for the word “whole” in the ingredients list. If the product is whole grain, it will say “whole.” The first ingredient in whole-grain bread should indeed, say “whole.”
Myth: Foods with whole grains are always high in fiber.
Fact: Check the nutrition label to see how many grams of fiber each “serving size” yields; and take into consideration the “serving size.” Try to choose products that list whole grains as the first or among the leading ingredients. If the “serving size” has at least 5 grams of fiber, then the product is a good source of fiber.
Myth: Processed whole-grain foods are not nutritious nor good for you.
Fact: Common such processed foods include breads and cereals. Get in the habit of reading all of the ingredients. The fewer the ingredients, the closer to nature the product is. Look for breads and cereals with no added sugar, no artificial ingredients, and the word “whole” appearing numerous times in the ingredients list.
Avoid light, airy loaves of bread, and check out the ingredients of the heavier loaves; whole-grain breads are denser and superior in nutrition to those more popular, cheaper breads that you can squeeze so easily with a hand.
Myth: All that whole grains are good for is fiber.
Fact: Aside from varying fiber contents, whole-grains are a great source of the following: B vitamins, vitamin E (an antioxidant), magnesium, iron, other minerals, protein, and many other antioxidants, some not even found in fruits and vegetables.
Whole grains consist of three parts: bran, germ, and endosperm. Refined grains are missing the bran and germ, meaning virtually all the fiber and nutrients are lost, while the calories remain.
Imagine how inefficiently your car would run with a few tires missing. In order for grains to work their wonders on cardiovascular health, all three components — bran, germ, and endosperm — must be present.