To help clear up the confusion, mbg spoke with registered dietitians and functional medicine doctors to see what they had to say. Whole grains are grains that are minimally processed or completely unprocessed and still contain all three components of the grain’s kernel. “The kernel contains the bran, endosperm, and germ,” functional medicine doctor and registered dietitian Elizabeth Boham, M.D., M.S., R.D., tells mbg. “These germ and bran are rich in fiber, minerals, vitamins, and phytochemicals.” According to Moon, “These healthy components of whole grains make all the difference, and they’re what’s missing in white bread and pasta.” The only difference between whole grains and whole wheat is the specified type of grain. “Whole grains also include brown rice, steel-cut oats, and sorghum,” Moon says, while whole wheat only applies to, well, wheat. When looking for whole wheat bread, specifically, “the easiest way to decipher what’s inside a loaf is to check out the ingredients,” Moon says, noting the first ingredient should be whole wheat. “Watch out for breads labeled as multigrain, wheat, or stone-ground,” Moon tells mbg. While those may contain some whole wheat, it’s not always the sole ingredient. To be sure, Moon suggests looking for the whole grains stamp of approval from the Whole Grains Council. “The fiber in whole grains also works to slow down the absorption of your food and as a result decreases your blood sugar and insulin spike after a meal,” Boham says. “These grains have a lower glycemic load when eaten in their whole form.” On top of that, whole wheat and other whole grains are staples in many heart-healthy, and metabolic-supporting diets, like the Mediterranean diet, Moon says. “Aside from that, the important thing is to enjoy a variety of whole grains because they each offer a unique bundle of nutrients, textures, and flavors,” Moon says. Both whole-wheat and whole-grain products have plenty of fiber, minerals, vitamins, and phytochemicals, all of which contribute to a healthy, balanced diet.
