whole wheat vs whole grain healthier

While whole wheat and whole grain certainly have a lot in common, there are important differences between the two that can impact the nutritional profile of your avocado toast. Because wheat flour is usually the main ingredient, start by avoiding those that list white flour and focus on those with whole-wheat flour, cracked wheat, wheat flakes or bulgur. Here are the 7 healthiest types of bread. Whole wheat bread is made up of wheat kernels that still contain all three components—the bran, germ and endosperm of the kernel. Brown Rice: Many people do not know that roughly 75% of the nutrients that brown rice contains are stripped away in white rice. Since both whole grain and whole wheat contain the entire kernel, they’re equally nutritious. The main difference between the two is that whole wheat is reserved for products using the entire wheat kernel, while whole grain is an umbrella term for all types of grains in their whole form. But there are two options you’re bound to come across that sound similar but aren’t exactly the same: whole wheat and whole grain. As for whole wheat, Amer says that it too is made from the germ, bran, and endosperm (just specifically of the wheat plant), which puts the health benefits above foods made with white flour (so, your white breads and plain pastas), which have just the endosperm. It’s important to note that wheat bread isn’t the same as whole wheat bread. For example, a 2019 review study including 137,807 people found a significant inverse relationship between whole grain consumption and weight. Both whole grain and whole wheat products contain all three components of a grain kernel, also known as a caryopsis. In all cases, the entire kernels of these grains are used (1, 3). Whole wheat vs. whole grain: What’s the difference anyways? Whole grains have many legitimate health benefits. Essentially, all whole wheat products are whole grain, but not all whole grain products are whole wheat. Whole grain, whole wheat, multi-grain -- it’s confusing. Both whole grain and whole wheat contain all three parts of the grain kernel — the bran, endosperm, and germ. Wheat is one of the world's most popular cereal grains. Based on the Plant Paradox by Steven Gundry, eating whole grains is like taking a wrecking ball on your health. Get it daily. For the most health benefits, choose products that are labeled “100% whole grain” or “100% whole wheat” and contain no refined grains in the ingredient list. These include (2): When the entire kernel is used, a manufacturer can legally use the term whole grain or whole wheat depending on the type of grain used (3). “As long as the ingredient list of your bread starts with 100 percent whole grain or 100 percent whole wheat, you’ll receive the health benefits of consuming whole grains,” she says. “Not only will you stay full for a long period of time from the fiber and healthy fats, but consuming sufficient fiber in your diet is essential to reduce your risk of chronic diseases like heart disease and diabetes,” Amer adds. Since wheat is a type of grain, it also falls under the definition of whole grain. Don’t get it twisted, though. By looking for “100% whole grain” or 100% whole wheat” on the label and in the ingredient list, you can be assured that you’re purchasing the healthiest product for you and your family. Make sure that the label says 100% whole wheat when looking for a whole grain product. Dozens of varieties of bread exist, some of which are more refined than others. An Expert Derm Shares Tips for Managing Both, Natural Eating Isn’t Just for Humans—Here’s What You Should Feed Your Dog, According to a Vet Nutritionist, A Bottle of This Hair-Growth Solution Sells Every 36 Seconds—Here’s Why. © 2020 Well+Good LLC. “Be on the lookout for added sugars by checking the nutritional facts panel. However, whole wheat exclusively refers to wheat kernels, while whole grain includes other grains, such as barley, corn, and rye. For whole grain or whole wheat products, either whole grain or whole wheat should be clearly stated on the label. Grains are the edible seeds of plants called cereals. Note that some products may be partially made with whole grain or whole wheat flours. However, with so many products on the market and misleading advertising claims, you may wonder whether you should buy whole grain or whole wheat products, as well as if there’s even much of a difference. Eating oats and oatmeal has many benefits for weight loss and optimal health. If you have celiac disease or a gluten sensitivity, it's important to avoid the protein gluten. This suggests that whole grains can aid weight management, likely due to the filling effects of fiber (1). A new study finds that whole grain labels can be confusing to shoppers. The term whole wheat is exclusively used for products that only use the entire wheat kernel in their product. Contrarily, whole grain is used when other grains are added to the product, such as amaranth, barley, corn, millet, quinoa, rice, rye, sorghum, teff, triticale, and even wheat. The key is making sure it’s listed first. All rights reserved. © 2005-2020 Healthline Media a Red Ventures Company. Wheat bread simply implies that the flour comes from wheat, and it’s usually highly processed. Without this label or stamp, the product might combine a whole grain and a refined grain, such as a bread made with both white flour and whole-wheat flour, Sass explains. By now, most healthy eaters know that classic white bread isn’t exactly the healthiest option on the grocery store shelf. For example, the label may say it “contains 50% whole wheat flour,” which means the product is partially made from whole wheat flour but also contains refined flours. Most research pointing to the health benefits of grains comes from the fiber, healthy fats, and nutrients found within the germ and bran of the grain kernel. Whole Wheat: Whole wheat is a great whole grain to incorporate into your diet. Rye. The main difference between whole grain and whole wheat is the type of grain being used. For example, a loaf could contain refined white flour and 11 other refined grains and still be 12-grain bread. This article discusses the difference between whole grain and whole wheat products, including their benefits and some shopping tips. Here, registered dietitian Chelsey Amer, RD, explains the difference and her verdict on which one is really healthiest. Our website services, content, and products are for informational purposes only. Basically, all whole wheat is whole grain, but not all whole grains are whole wheat. Well+Good decodes and demystifies what it means to live a well life, inside and out. Not all products that contain whole wheat or whole grains are inherently healthy. This article takes a close look at grains and their health effects, both the good stuff and the…. Save your food confusion for, well, the next aisle—when you’re debating reaching for brown or white rice. For example, whole wheat bread would only contain whole wheat flour, which uses the entire wheat kernel (1). 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