How do I know if it's 'whole' grain?

So, you are not sure what the difference is between white bread, wholemeal or multigrain?

Whole grain means that the bread can be made of any whole-grain kernel, using the entire kernel, which offers the most nutritional value.

Always choose whole grains when you head to the supermarket. Whole grains contain all edible parts of their original kernel (the bran, germ and the endosperm), providing more protein and fibre than their refined counterparts, as well as more vitamins and minerals.

25% of the grains protein is lost with the bran and germ is removed and at least 17 key nutrients are greatly reduced. Experts agree that whole grains are vital component of a healthy diet.

Because whole grains offer you more fibre, protein and healthy fats than the refined counterparts, the whole grain will keep you fuller for longer. This is important for weight control and any weight loss diet.

When you head to the supermarket, pick foods like whole grain pasta, oatmeal, popcorn, whole wheat bread (wholemeal), millet, amaranth and quinoa. You can swap out white flour for whole wheat flour, and instead of white rice, try quinoa or brown rice flour.

Remember to read the ingredients and nutritional information panel on the product instead of what it tells you on the front, this can be misleading!

If you see things like ‘wheat’ or ‘multigrain’ on the label, remember, this means nothing without the words ‘whole’ attached. Most multigrain bread is made with white bread and is lacking in nutrients. Check the nutritional panel to find a bread that gives you 3 grams or more of fibre per serving.

For a full list of what words to look out for on the ingredients list, check out the Grains & Legumes Nutritional Council website:

https://www.glnc.org.au/grains/grains-and-nutrition/wholegrains/