Multi-grain, whole grain and whole wheat - Which one is best?

Is multi-grain the same as whole grain?
Multi-grains don't always contain whole grains. They are a mixture of various grains, which may not provide you with all the health benefits of a whole grain product.


Whole grains include all 3 parts of the grain, including the outer husk of the grain (called the bran), endosperm and the wheat germ. The wheat germ is an important part of the grain and is rich in omega-3 fatty acids and other essential nutrients. The bran also confers many health benefits. It is a good source of the B vitamins (such as niacin, folate, thiamine, riboflavin, B6 etc.), it contains important minerals, and is a great source of dietary fibre. 
Whenever possible, opt for whole grain products that contain the entire grain and will provide you with the most nutritional benefits. 


What about whole wheat?
In whole wheat products the grains are put through a process that separates the different parts of the grain and often destroys the wheat germ. Since we are losing the wheat germ, we lose some of the benefits associated with whole grain products (increased omega-3 fatty acids etc.). BUT this does not mean that whole wheat products are bad. They are an excellent alternative to white/refined grains because they contain the bran portion of the wheat.


What are refined grains?

Refined grains are whole grains that have been processed (ground or sifted into a flour) to remove the germ and bran, and only contain the endosperm. The loss of these parts of the grain gives a whiter colour to the flour. This results in a loss of fibre, omega-3 fatty acids and important vitamins and minerals such as the B-vitamins. Most refined grains are enriched in Canada, which results in a flour that is a significant source of vitamins and iron. However, refined grains are not as nutritious as whole grains or whole wheat products and you should substitute them for the more nutritious options whenever possible.


Health Canada advises that you make half of your grain products whole grain each day, and to read food labels to make sure that the first ingredient listed is whole grains. 


To learn more check out Health Canada's section on grains!