If you are interested in the topic of nutrition and/or reads our blogposts, then your are probably conscious about the advantages of the whole grain as well as of products made with whole grain flour. Compared to white flour products, these contain a much higher amount of vitamins, minerals, phytochemicals and dietary fiber. The latter play an important role in today’s blogpost. This is because the amount of dietary fiber in a cereal product indicates whether it is actually a whole grain product or not.* When buying healthy cereal products, therefore, do not be misled by terms such as “multigrain”, “stone-ground” or “100% wheat”.
The US-American general practitioner Dr. Michael Greger recommends the “five-to-one rule” for recognizing “real” whole grain products. In doing so, one should not only pay attention to the list of ingredients, but also to the nutritional information on the package. With the help of the rule, one checks whether the ratio of carbohydrates in grams to dietary fiber in grams is five or less to one.
To better illustrate the “five to one rule”, we have two examples for you: Let’s assume that a slice of bread you buy contains 30 grams of carbohydrates and 3 grams of dietary fiber. Now let’s divide thirty by three and we get ten. The ratio is ten (carbohydrates) to one (fiber). However, since we want a ratio of five to one (or even less), we would not recommend buying this bread. A whole gtain bread that contains 16 g of carbohydrates and 4 g of fibre per portion would be a bread to buy with a ratio of four to one.
As you can see, it is not at all difficult to identify “real” whole grain products. If you want to learn more about how to identify whole grain products, we have another blogpost for you HERE >>
*We are assuming here that you buy whole grain products. If you grind your own flour with a Salzburg grain mill and use whole organic grain, you don’t have to ask yourself the question of “real” whole grain products.
Greger, Michael M.D. (mit Gene Stone) (2016): How Not To Die. Discover the Foods Scientifically Proven to Prevent and Reverse Disease. New York: Flatiron Books, S. 344-345
That was: How to identify “real” whole grain products