If you deal with the topic of nutrition and / or follow ours Blog posts , then you are probably aware of the benefits of whole grains as well as products made from whole grain flour. Compared to white flour products, these contain one much higher proportion of vitamins, minerals, secondary plant substances and fiber. The latter play an important role in today’s post. Because the amount of fiber in a cereal product indicates whether it is actually a whole grain product or not. * When buying healthy cereal products, do not be put off by terms such as “multigrain”, “stone-milled” or “100% wheat”.
The American general practitioner Dr. Michael Greger recommends the “real” whole grain products to recognize Five-to-one rule “. You should not only pay attention to the list of ingredients, but also to the nutritional information on the packaging. The rule is to check whether the ratio of carbohydrates in grams to fiber in grams is five or less to one.
To better illustrate the “five-to-one rule”, we have two examples for you: We assume that a piece of bread you buy contains 30 g of carbohydrates and 3 g of fiber per slice. Now if we divide thirty by three, we get ten. So the ratio would be ten (carbohydrates) to one (fiber). But since, according to the rule, we want a ratio of five to one (or less), buying this bread would not be recommended. A wholemeal bread that contains 16 g of carbohydrates and 4 g of fiber per serving would be a bread to buy at a ratio of four to one.
As you can see, it is not that difficult to identify “real” whole grain products. If you want to learn more about recognizing whole grain products, we have it HERE another contribution for you>>
* We are assuming purchased whole grain products. You grind your own flour with one Salzburg flour mill and use whole organic grain for this, then you don’t have to ask yourself the question of “real” whole grain products.
Greger, Michael MD (with Gene Stone) (2016): How Not To Die. Discover foods that extend your life and are proven to prevent and cure diseases . New York: Flatiron Books, pp. 344-345
That was: This is how you recognize “real” whole grain products