It’s not unusual to see packages of bread, crackers, cereals, or pasta with a stamp on the front, touting in large letters that they are whole grain. In reality, they may not have much real whole grain in them, a new study suggests.

An analysis of two decades of data on Americans’ diets revealed that people are increasingly choosing whole grain foods, but we’re still not eating enough in our daily diets, Tufts University researchers reported in a study published in The American Journal of Clinical Nutrition. At least half of the grains consumed daily should be whole grains, according to the USDA’s recommendations.

Part of the problem is, that people can’t always tell which foods contain a healthier amount of whole grains, previous research has found. That’s likely because — between the Food and Drug Administration, the food industry and research groups, and health associations — there are differing definitions of what constitutes a whole grain product.

For the FDA to label a food whole grain, 51% of the total weight must be whole grain; the research group Cereals and Grains Association requires 8 grams of whole grain for every 30 grams of a food item; and the American Heart Association calculates the ratio of carbohydrates to fiber in defining a whole grain food. 

Whole grain foods contain three kernel components.

• The bran is the outer covering of the grain and is the main source of fiber.
• The germ, a smaller internal structure, is a source of essential fatty acids, vitamins, and minerals.
• The endosperm is the largest part of the kernel and the biggest constituent in white flour and bread. It provides carbohydrates, protein, and B vitamins

Refined grains have taken over

Grains and grain products consist of wheat, oats, rice, corn, and other cereal grains and products made with them. Grains are divided into two categories: whole grains and refined grains. Whole grains are generally considered more nutritious than refined grains as they’re higher in fiber and are linked to many health benefits.

Refined grains and refined grain products include white rice, white bread, white flour, and foods made with white flour, such as crackers, pasta, and cookies. Refined grains are lower in nutrients than whole grains as refined grains are milled, which is a process that removes the bran and germ. Though the milling process results in grains with a longer shelf life and finer texture, it also removes important nutrients such as iron, B vitamins, and fiber.

Some refined grain products are enriched with certain vitamins and minerals, like folic acid and iron, which makes them more nutritious than unenriched refined grains. However, fiber isn’t added back to refined grain products. Because of this, people who rely on refined grain products tend to have a lower fiber intake, which can affect many aspects of health such as blood sugar regulation, blood lipid levels, and body weight.

Research shows that people who follow diets high in refined grains are more at risk for developing certain health conditions like obesity and metabolic syndrome, a cluster of symptoms including high blood sugar and high blood pressure that increases the risk for heart disease. Because they’re low in fiber, refined grains are less filling than whole grains and are easier to overeat. This may be why people who consume more whole grains are less likely to be obese than people who eat more refined grains.

White rice, which is considered a refined grain, has gone through processing that removes the bran and germ from the grain kernel. This results in a less nutritious and less satiating (filling) product. It’s lower in protein, fiber, B vitamins like folate, and minerals such as magnesium, zinc, and iron.

According to a 2021 review in Advances in Nutrition, a diet high in refined carbohydrates and other ultra-processed foods can negatively impact your gut and heart health. Eating whole grains has been linked to a reduced risk of cardiovascular disease, stroke, and type 2 diabetes. The Dietary Guidelines for Americans recommends making half of your grain choices whole grains. This can help you meet your daily fiber needs. Fiber, the indigestible part of carbohydrates, provides many benefits, such as acting like a sponge to remove bad cholesterol (LDL) from the body, aiding in satiety, promoting regular bowel movements, and much more.

Brown rice

Brown rice and white rice are essentially the same grain. So, why is brown rice more expensive? The main reasons all boil down to one factor—the production process. Brown rice still has the bran layer and germ intact, while white rice is further milled and polished. The bran is the grain’s outer shell and it’s a rich source of fiber, phytochemicals, trace minerals, and B vitamins. The germ, found under the bran layer, is rich in antioxidants, B vitamins, and vitamin E. Removing the bran and germ affects the color, taste, nutritional value, and much more.

How does this small difference affect the price? Brown rice usually costs twice as much as white rice—the reasons why range from logical to out there. You may know that the bran and germ increase the nutritional value, but is such a price gap justified?

White rice is easier to store than brown rice and can last for years, while brown rice typically lasts up to 6 months. Brown rice requires special, costlier storage conditions to maintain the dry, cool environment the grain requires. If any moisture gets to the brown rice, it can spoil, and there go the profits. Since it’s more prone to spoilage, brown rice must also be transported with greater care. All this can contribute to decreased income from product loss.

Globally, white rice is more popular and has a higher demand than brown rice. This fact means there are larger-scale production and distribution networks for white rice. In contrast, brown rice has a smaller market share and requires more specialized production methods. Since supplies are lower, brown rice is considered a luxury product. Luxury products equal luxury prices. With two-thirds of the world preferring white rice to brown rice, it doesn’t look like the supply and demand will change anytime soon.

When manufacturers produce white rice, they can also sell the rice bran by-product to oil producers. If they sell brown rice, they lose this source of secondary income because there is no by-product. Defatted rice bran mixed with rice hulls makes for a great fiber-rich cattle feed. It’s good to know that none of the by-products of making white rice go to waste.

White bread

A 1950’s advertisement listed the benefits of White Bread here.

• Easier to chew and swallow
• More palatable.
•  White bread, rolls, and crackers are pleasing with just a bit of jam or cheese.
• Purer. Pure as the driven snow, snowy white linens. We all know you know that processors and vendors adulterate food. You suspect that it’s more difficult to add dubious fillers and extenders to white bread than it is to add them to brown.
• Easier to digest. You know that whole grains or wholemeal bread tend to have a laxative effect.

Due to the grains being ground down during processing, white and wholemeal bread have a higher glycaemic index (GI) than wholegrain bread. This results in glucose being released into the bloodstream more quickly. Foods with a high GI index can cause blood sugar spikes and have been linked to a raised risk of developing type 2 diabetes.

Regular consumption of lower GI foods helps to regulate blood glucose levels, keeping us fuller for longer, and helping us eat fewer calories to keep our weight in check. Furthermore, white bread is made from wheat that has had the germ and bran removed, thereby reducing the fiber, B group vitamins, vitamin E, and minerals such as iron, zinc, magnesium, and phosphorus.

Wholemeal bread is made from wholegrains that have been milled to a fine texture, giving a plain brown appearance. Wholemeal flour contains more fiber than white flour. Wholemeal bread also contains more vitamins and minerals than many white breads but has a higher GI than wholegrain breads.

Wholegrain bread has a dense wholemeal flour base as well as lots of grain and seeds. They contain the entire grain: the bran (outer layer), endosperm (starchy middle layer), and germ (nutrient-rich inner part). It’s a rich source of carbohydrates, protein, unsaturated (good) fats, vitamins and minerals, and healthy fats as well as three types of fiber: soluble, insoluble, and resistant starch.

Diets high in wholegrains are linked to a reduced risk of health conditions such as excess weight and obesity, heart disease, type 2 diabetes, and some cancers. The high dietary fiber helps keep us feeling full. It is also beneficial for bowel health by preventing constipation and feeding the ‘good’ gut bacteria which is likely to result in several health benefits. A recent study found a diet high in wholegrains was associated with a lower risk of bowel cancer.

Why do whole grains cost more?

The American plate has increasingly lacked nutritious food. This eating trend has serious consequences: There is a strong link between diets low in fruits and vegetables and obesity and diabetes. One reason why Americans tend to choose less healthy options is simple: cost. Processed foods tend to have a lot more calories at a lower price.

About 98% of Americans do not meet daily whole grain recommendations (3-4 ounce equivalents). One barrier to increasing consumption is the high cost of whole grains compared to other foods. Identifying the most cost-effective whole grain foods can help people shop smarter and get closer to meeting recommended whole grain amounts.

Fresh fruits and veggies are more expensive to farm than crops that will be processed. Produce relies on human labor rather than machines, and machines are more efficient and cheaper in the long run. But the US government also doesn’t subsidize leafy vegetable crops in the same way it supports wheat, soy, and corn, vital ingredients in a lot of junk food.

Some programs in the United States are trying to steer consumers toward healthier options. Researchers are suggesting a junk food tax on “nonessential” foods like candy, soda, and potato chips as the next frontier in public health policy. Experts cite similar taxes on alcohol and cigarettes that have worked to curb consumption.

Many people perceive whole grains to be more expensive than refined grains, and this perception is sometimes accurate, and sometimes not. While many name brands price-matched refined flour and whole-grain products, the cheaper store brands showed less equality, with a premium for the whole-grain option. This is problematic, especially for consumers with tight budgets. The good news is that as retailers become more aware of this inequity, the price gaps appear to be shrinking. In the meantime, here are some suggestions for staying on budget:

• Consider the value proposition for whole grains. Refining grains removes much of their nutritional benefit, and, in this sense, whole grains are “worth much more.”
• Buy in bulk if possible.
• Load up on whole grains that don’t cost more than their refined counterparts. Though these price gaps vary by region, some informal research has shown that cold cereals, hot cereals, tortillas, and wraps have relatively fair pricing.

 It can take some time (usually a couple of months) to adjust to the nuttier flavor and firmer texture of whole grains, primarily if you are used to eating exclusively refined grains, so try to be patient. The Dietary Guidelines for America set the goal of 50% of grains being whole, so you do not need to cut out refined grain foods altogether, and you can slowly work up to a higher proportion of whole grains in your diet.