Whole Grain Basics
Whole grains are cereal grains that consist of the intact kernel which include the bran, the germ and the endosperm. Whereas refined flour only has part of the grain. Look for whole grain varieties of all of your favourite foods like pasta, brown rice and other grains, breads (whole wheat, rye, and pumpernickel), cereals, energy bars, and crackers.
- Look for the word "whole" before the grain's name—"whole wheat" instead of "wheat"—on the ingredient list.
- Make sure a whole grain is one of the first three ingredients listed. (Ingredients are listed in descending order by weight so the closer the word is to the beginning of the list, the more whole grains the food contains.)
- Check the Nutrition Facts table for at least 2 grams of fibre—since the bran is still intact, whole grain foods are typically higher in fibre than their refined versions.
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