KERNELS OF WISDOM

It used to be that whole grains were valued mostly for their fiber; now we know there's much more to celebrate. Whole grains provide several B vitamins as well as the minerals iron, magnesium, and selenium. Moreover, research indicates that eating whole grains reduces your risk of heart disease, type 2 diabetes and certain types of cancer plus promotes a healthy weight and digestive system.

The Dietary Guidelines now recommend at least 3 servings a day of whole grains. (A serving is one slice of bread or 1 cup of cold cereal.) Manufacturers have responded with an explosion of whole grain foods, especially in the bread and cereal aisles. But what constitutes "whole grain"?

Nearly three-quarters of Americans believe "enriched wheat bread" is whole wheat bread. It isn't. If the first ingredient listed on the back panel is "wheat", "enriched wheat", "brominated, unbleached wheat", "sprouted wheat" or "multi-grain", the bread is mostly refined wheat-a.k.a. white flour. To be mostly whole grain, the first ingredient must be a "whole grain".

One good clue? Look for the Whole Grain Stamp. Products with at least 16 grams of whole grains-one serving- can display the 100% Whole Grain stamp. Those with 8 grams of whole grains-half a serving- can display the basic stamp. Not all companies have participated in the program, so not having the stamp is not a bad sign. Here are other clues to the whole grain truth:

• Look for words-"whole" or "stone-ground" in front of the word wheat, rye or oats on the ingredient list. It should also be the first ingredient listed.
• "High Fiber" doesn't guarantee whole grain. Both are healthful, but they are not the same. Many of the health benefits come from the whole grain itself, not the fiber in it. Therefore, buy whole grain when possible rather than foods that say they are just high fiber.
• Be wary of the words "made with whole grain" instead of "made from whole grain" on the front of the package. This is a clue that the product is not primarily whole grain.
• Added bran, wheat germ and inulin are clues a product may not be whole grain; these are often added to increase the fiber content. These are not unhealthy additions, just not whole grain.
• Don't judge by color or texture. Brown breads may contain coloring or molasses to look more healthful and new white whole wheat breads are softer, but not necessarily made from whole wheat.

• Oroweat Light 100% Whole Wheat Bread
• Pepperidge farm 100% Natural 9 Grain
• Pepperidge Farm Stone Ground 100% Whole Wheat
• Pepperidge Farm Whole Grain Double Fiber
• Roman Meal 100% Whole Grain
• Weight Watchers Whole Wheat
• Wonder 100% Whole Wheat
• Wonder 100% Whole Grain
• Wonder Whole Grain White
• Pepperidge Farm Whole Grain Mini-Bagels
• Thomas 100% Whole Wheat Mini-Bagels