Whole Grain vs. Multigrain: What’s the Difference?
A whole grain is a grain that has an intact bran, germ and endosperm. The bran is the outer layer that has fiber and phytochemicals. The germ, or the embryo from which a new plant could sprout, has some protein, fat and minerals. Both the bran and germ have B vitamins. The endosperm is the starchy part of the grain. It contains carbohydrates, some protein and vitamins and minerals (1, 2).
Unlike a whole grain which has intact bran, germ and endosperm, a refined grain consists only of the starchy endosperm. The bran and the germ are stripped away during processing or refining of the grain. Because refined grains do not have the bran or germ, they do not have the same nutritional value as whole grains (1, 2).
A multigrain product means that the product has many grains, but they are not necessarily whole grains. Multigrain products may appear darker in color than other grain products. However, some products are darker because of ingredients like molasses. Color is not always an indication that the product is whole grain. Instead, choose products labeled with the yellow Whole Grain Stamp and look for “whole wheat” or another grain described as “whole” as the first ingredient in the ingredients list.
Click here to read 8 ways to eat more whole grains.
Sources:
(1) Aune D et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ 2016;353:i2716.
(2) Oldways Whole Grains Council. What’s a Whole Grain? A Refined Grain? Available from: https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain
