Cereal and wheat products have long been known for their health-promoting properties such as improving heart health, controlling blood sugar, and keeping weight in check, but the appearance of misleading ads has confused everyone.

Many question whether whole grain products or whole wheat products should be bought, as well as whether there is a significant difference between the two.

The main difference between whole grains and whole wheat is the type of grain used. Both whole grain products and whole wheat contain the three kernel components.

These three components are: the bran, which is the fibrous outer layer of the nucleus, rich in B vitamins and other minerals, and the second is the "embryo", which is part of the nucleus, and rich in a variety of nutrients, such as healthy fats, vitamin E, B vitamins, and antioxidants.

Finally, the endosperm, contains starchy carbohydrates. In most cases, white flour consists of the endosperm.

When using the whole kernel, the manufacturer can legally use the term "whole grain" or "whole wheat" depending on the type of grain used.

The term whole wheat is used exclusively for products, which use only the whole wheat kernel in their products. For example, whole wheat bread will only contain whole wheat flour.

Conversely, whole grains are used when adding other grains to the product, such as amaranth, barley, corn, millet, quinoa, rice, rye, sorghum, teff, triticale and even wheat.

And because wheat is a type of grain, it also falls within the definition of whole grains. Essentially, all whole wheat products are whole grains, but not all whole grain products are whole grains.

Which is better healthy?

Given that both whole grain products and whole wheat contain the whole kernel, they are equally nutritious.

But by looking at the refined flour, the embryo and bran have been removed from it, which removes many nutrients and fiber.

Most of the research indicates the health benefits of grains come from the fiber, healthy fats, and nutrients found within the fetus and the bran of the grain kernel.

For example, a 2019 study of 137,807 people found a significant inverse relationship between wholegrain consumption and weight.

This indicates that wholegrain can aid weight control, likely due to the effects of filling in the fiber.

Several studies have linked a diet rich in whole grains to a lower risk of heart disease, type 2 diabetes, certain types of cancer, and premature death.

In contrast, refined grains, from which the bran and embryo were removed, are not associated with the same health benefits, due to their low nutrient and fiber contents, so try to eat whole grains or whole wheat products whenever possible.

Source: Agencies

By:Nadeemy Haded