What is a whole grain food?

There seems to be a lot of confusion as to what exactly is a whole grain. You wouldn’t think it would be that complicated, but the the food makers are experts at confusing the consumer. Labels everywhere talk about how their bread or cereal is a good source of whole grains. They mention that their food comes from a whole grain and then imply that you are eating a whole grain food. But are you? You aren’t.

Products that are made from whole grain FLOUR are NOT the same as eating whole grain. Whole grain foods are generally made from wild rice, millet, quinoa, barley, seeds, or wheat berries. These go into the food (bread, cracker, cereal) in their WHOLE, or original form. You will physically see the grain or seed, and have to chew it to eat it. This is very different from whole grain flour. Flour is where the grain has been ground before it is used. Whole wheat bread, for example, is brown, but does not have the seed or actual grain in it.

I do not want to dismiss eating foods made from whole wheat flour. Whole wheat flour is good, and a good step in the right direction in terms of having a higher fiber and vitamin content than regular white bread. However, if you are looking for a food that has a lower glycemic index than white bread, the whole wheat bread is not going to be that much better. They are both around 70 on the glycemic index.

Whole grain foods are a little trickier to find and tend to cost a little bit more. Many times these products will be found more readily in markets that have organic foods, and they are frequently in the freezer section. They don’t have as long a shelf life, so they have to be kept frozen.

As always, variety is important and so is taste. You have to find the balance that works for you and your wallet. Choosing more whole grain foods is a good goal, but you don’t have to accomplish it overnight. Start slowly and find foods that you enjoy eating. Remember, drinking lots of water is VERY important when you start increasing the fiber content of your diet. 🙂

Mary’s Gone Crackers!

Rudog is always on the look out for foods in the grocery store that offer a little something different or unique that can be used in the diet to spice it up a bit. Variety is  important to being able to stay focused and committed to eating right. So many of our clients (before coming to Rudog) are eating the same thing day after day. They admit that the diet part of their training is the least “fun”. So with that in mind, we try to make you aware of food items that can be rotated in with your regular eating to make it more flavorful, attractive, or functional.

I was introduced to Mary’s Gone Crackers at a food expo a couple of years ago. This company is based out of California and makes a variety of different crackers/savory snacks. They are wheat free, dairy free, trans fat free, and vegan approved. I certainly wondered if they could possibly taste good, but they do! This is a VERY crunchy, savory cracker. The original flavor is my favorite and it’s particularly good with a little Laughing Cow cheese spread. They also go great alongside salads.

They use quinoa, flax seed, black sesame, and some other amazing ingredients. Did I mention they are also organic? It’s like the perfect cracker.

They are available in grocery stores, but aren’t quite as easy to find as the saltines, so you may have to hunt a little. I found mine at Market Street Grocery. Get some! You won’t regret it!

You can schedule your ZOOM Bariatric Nutrition Class by clicking HERE  

Classes are offered at 2:00 every Monday, 1:00 every Wednesday, 12:00 every Thursday, and 10:00 a.m. every Saturday.
Looking for some post-surgery support? Check out our 4:30 support group on Mondays.

We can't wait for you to join us!