Whole wheat encompasses the entire wheat kernel, whereas whole grains refer to all types of grains that retain their original structure. Both options are equally nutritious as they include all three essential components of grains. Making informed choices about these products can be challenging, especially when you strive to provide healthy options for your family. Grain and wheat products are renowned for their numerous health benefits, including enhanced heart health, effective blood sugar regulation, and assistance with weight management. However, navigating through the plethora of products available on the market, along with potentially misleading marketing claims, might leave you questioning whether to opt for whole grain or whole wheat items. You may also wonder if there are significant differences between the two.

This article aims to clarify the distinctions between whole grain and whole wheat products, highlighting their respective benefits, and offering practical shopping tips to help you make better choices.

Comparison

The fundamental distinction between whole grain and whole wheat lies in the specific type of grain utilized in their production.

Both whole grain and whole wheat products encompass all three essential components of a grain kernel, also referred to as a caryopsis. These components are:

• Bran. This fibrous outer layer of the kernel is abundant in B vitamins and various minerals.
• Germ. This reproductive section of the kernel is a powerhouse of nutrients, including healthy fats, vitamin E, B vitamins, and antioxidants.
• Endosperm. Representing the largest portion of the grain kernel, it primarily consists of starchy carbohydrates. Typically, white flours are predominantly made from the endosperm.

When manufacturers utilize the entire kernel, they are permitted to label their products as whole grain or whole wheat, depending on the grain type employed. The designation whole wheat is reserved solely for items that incorporate the complete wheat kernel. For instance, whole wheat bread exclusively consists of whole wheat flour, which is derived from the entire wheat kernel.

In contrast, the term whole grain is applied when additional grains are mixed into the product. These can include amaranth, barley, corn, millet, quinoa, rice, rye, sorghum, teff, triticale, and even wheat. In all instances, the complete kernels of these grains are utilized. As wheat is categorized as a type of grain, it naturally qualifies under the whole grain definition. Essentially, every whole wheat product is a form of whole grain; however, not every whole grain product can be classified as whole wheat. Both whole grain and whole wheat feature the three critical parts of the grain kernel — the bran, endosperm, and germ. Yet, while whole wheat specifically pertains to wheat kernels, whole grain encompasses a broader range of grains, including barley, corn, and rye.

Is One Healthier?

When we assess the nutritional value of whole grain and whole wheat products, it becomes evident that both options are equally beneficial since they utilize the entire kernel. This characteristic ensures that they remain rich in essential nutrients. It's crucial to primarily consume whole grain or whole wheat products, as these are packed with vitamins, minerals, and fiber, unlike their refined counterparts which have had the germ and bran stripped away, resulting in a loss of numerous nutrients and dietary fiber.

The health benefits attributed to grains largely stem from the fiber, healthy fats, and vital nutrients located within the germ and bran of the grain kernel. For instance, a comprehensive review conducted in 2019 that analyzed data from 137,807 individuals revealed a notable inverse relationship between the intake of whole grains and body weight. This indicates that incorporating whole grains into your diet can support effective weight management, likely due to the satisfying nature of fiber.

Moreover, numerous studies have established a connection between a diet abundant in whole grains and a reduced risk of chronic conditions such as heart disease, type 2 diabetes, various cancers, and even premature mortality. On the other hand, refined grains, which lack the bran and germ, fail to offer the same health advantages due to their diminished nutrient and fiber content. As a result, it is advisable to prioritize whole grain or whole wheat products as much as possible. Since both varieties contain the complete kernel, they are equally nutritious, and diets rich in either whole wheat or whole grains have been associated with a lower likelihood of developing chronic diseases like heart disease, diabetes, and certain cancers.

How to Choose the Best Products

It's essential to recognize that not every product labeled as containing whole wheat or whole grains is genuinely healthy. For instance, some breads and flour products made from white flour may have a small amount of whole wheat added to enhance their nutritional value. However, even if these products incorporate some whole wheat flour, they cannot be classified as 100% whole wheat because they include other flours that do not utilize the entire grain kernel. Additionally, it’s crucial to distinguish between wheat bread and whole wheat bread. The term wheat bread simply indicates that the flour originates from wheat, but it is often highly processed. Unless the label explicitly states the term whole, the product cannot be considered whole wheat or whole grain.

To simplify this topic, the following table outlines the most common types of wheat and grains:

When shopping, it’s vital to scrutinize the product labels. For products advertised as whole grain or whole wheat, the terms whole grain or whole wheat should be prominently featured on the label. Keep in mind that some products may only be partially composed of whole grain or whole wheat flours. For example, a label stating “contains 50% whole wheat flour” indicates that while part of the product is made from whole wheat flour, it also includes refined flours.

To ensure you're selecting the healthiest option for you and your family, look specifically for the phrases “100% whole grain” or “100% whole wheat” on both the label and the ingredient list. By seeking out these labels, you can guarantee that you are purchasing products that include the entire grain kernel and thus offer the best nutritional benefits.

The Bottom Line

Both whole wheat (gehun) and whole grains encompass all three essential parts of the grain kernel, making them equally nutritious choices for your diet. The primary distinction lies in the fact that whole wheat specifically refers to products made using the entire wheat kernel, whereas whole grain serves as a broader term that includes various types of grains available in their complete form. On the other hand, refined grain products typically undergo a processing phase where the nutrient-rich bran and germ are extracted, resulting in less nutritious options that lack many health benefits. To maximize health advantages, opt for products that are clearly marked as '100% whole grain' or '100% whole wheat' and ensure that the ingredient list does not include any refined grains.