Ocnutrition’s Blog

“Made with Whole Grain”
January 12, 2010, 3:08 pm
Filed under: General Nutrition, Label Reading

Have you seen the statement “made with whole grain” on the front of your cereal or crackers box and wondered whether or not you’re truly buying a whole grain product. Many companies are very tricky when it comes to advertising and they can make it seem like their product is a healthy whole grain when in reality it is a refined grain in disguise. 

The best way to tell if you’re receiving a whole grain product is by looking at the first ingredient on the ingredient label. Companies are required to list the ingredients in order by weight so the first ingredient is always the main ingredient in the product. If the first ingredient is “enriched flour” you are mostly receiving refined grain with a lot of the fiber, vitamins and minerals removed. If instead the first ingredient includes the word “whole” you are mostly receiving a whole grain product with higher nutritional value. Keep in mind that if a product says “made with whole grain” this does not mean that it is 100% whole grain. This just means that there is a little bit of whole grain in the product. Typically when a product says “made with whole grain” the first ingredient is enriched flour and the third or fourth ingredient is whole wheat flour. 

Another quick easy way to figure out whether or not you’re receiving a whole grain product is by looking at the fiber content. As a general rule, whole grain products contain at least 3 grams of fiber per serving.   

The techniques for identifying a whole grain can be applied to all grain products, including bread, cereal, crackers, tortillas, bagels, etc.  Have fun practicing these techniques the next time you go to the grocery store!

Examples of Whole Grain Products
Shredded Wheat
Kashi Cereal
Ak-Mak’s 100% Whole Wheat Crackers
Oroweat 100% Whole Wheat Bread
Sara Lee 100% Whole Wheat Bread
Mission Whole Wheat Tortillas
La Tortilla Whole Wheat Tortillas
Oroweat 100% Whole Wheat English Muffins
Thomas’ Hearty Grains 100% Whole Wheat English Muffins
Oroweat 100% Whole Wheat Mini Bagels
Thomas’ 100% Whole Wheat Mini Bagels
Ronzoni Healthy Harvest Whole Wheat Pasta
Minute Brown Rice
Uncle Ben’s Whole Grain Brown Ready Rice

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice.  OC Nutrition offers nutrition counseling services over the phone or in person in Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach.  If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788

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