Whole vs Refined Grains

We've been taught by food marketers over the past few years to look for "whole grains" on packages. And if you see it, just like if you see "gluten free!" or "no high fructose corn syrup!" you just assume it's healthier than another package that doesn't call out these things. And that, my friends, is what we call "marketing" - little short cuts that drive perceptions and purchase.

But ask the average American consumer and they likely couldn't articulate what whole grains actually means and why they're better. Can you?

It's actually quite simple. Whole grains leave the grain completely in tact, so you get the whole kit and kaboodle, just as Momma Nature intended: the bran, the germ and the endosperm.

• The bran (the outer layer) contains the fiber, hugely beneficial in slowing the digestion process, and protein.
• The germ (this is what sprouts) is rich in vitamins and minerals.
• The endosperm is just the starch, which is essentially a whole lot of sugar.

A product like whole grain brown rice contains all three. White rice is just the endosperm; everything else has been stripped away - sugar rush! A good rule of thumb: when in doubt, buy brown. (But just be a bit careful as some brown-colored grains are posers: they are white grains that have been colored brown with molasses or caramel color. One other thing to note: there IS such thing as whole wheat white flour; it's just whole flour made from something called white wheat. Confusing!)

You may be wondering why any food manufacturer would go to the trouble of refining grains if the whole grain is that much better for you. That's a simple answer too: bran and germ spoil more easily, so refined grains offer a longer shelf life.

All this is just a preamble to this article, "The Whole Story", which ran in the NYT last week. I love Bittman's perspective - and his recipe suggestions! - but thought it could use some education for those still scratching their heads about what "whole" really means. Because I've found when it comes to health, a better-educated consumer will make better decisions on a more consistent basis.