Whole Wheat vs. Whole Grain: What’s the Difference, and Which Is More Nutritious?
Key takeaways:
A whole grain food is one that includes the entire grain kernel from the plant. Whole wheat is one type of whole grain. Other types of whole grains include oats, brown rice, and quinoa.
Whole wheat and other whole grains are better for you than refined grains. They can help reduce your risk of obesity, Type 2 diabetes, and heart disease.
It is still important to read the nutrition label and ingredients list on products labeled as whole grain, since not all whole grain foods are equal in terms of their nutritional value.
Table of contents
You’ve likely heard the terms whole wheat and whole grain often. People sometimes even use them interchangeably. So when it comes to buying whole wheat and whole grain foods, you may not know which one is better for you — or if there’s even a difference.
Below, we’ll spell out the differences between whole wheat and whole grain and discuss the best ways to add more of these foods into your diet.
What’s the difference between whole wheat vs. whole grain?
Though the terms are similar, there is a difference between whole wheat and whole grain.
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According to the U.S. Department of Agriculture (USDA), whole grain is the umbrella term for any grain that includes the entire grain kernel from the plant. This includes three parts of the kernel: the bran, germ and endosperm.
Whole wheat is one type of whole grain. So whole wheat products include all three parts of the wheat kernel. This is different from refined grains, like white rice or the flour in white bread, which are made from wheat that has had the bran and germ removed.
Whole wheat is not the only kind of whole grain. Other examples of whole grains include:
Brown rice
Quinoa
Oats
Rye
Farro
Barley
Corn, which can be classified as a whole grain or a vegetable
So a food can be labeled whole wheat if the entire wheat kernel was used in manufacturing. A food may be labeled whole grain if it is made with any one whole grain or a combination of whole grains — whether from wheat or other sources.
What are the benefits of whole wheat vs. whole grain?
Whole grains, including whole wheat, are more nutritious than refined grains. This is because when you remove the bran and germ of the grain, you lose some nutrients, including:
Fiber
B vitamins
Zinc
Magnesium
What are the most nutritious whole grains? Brown rice, quinoa, rye, and oats are just a few examples of nutrient-dense whole grains. Learn how all whole grains provide benefits to your health.
Considering adding quinoa to your diet? This versatile seed is rich in fiber, protein, and fatty acids. Find out how it may help prevent various health conditions.
Brown rice vs. white rice: Brown rice is more nutrient-dense than white rice. But both can be nutritious parts of a well-balanced diet.
Because whole grains are so nutrient-rich, the USDA recommends that at least half of your grains come from whole sources as opposed to refined sources. And consuming whole grains is linked to many health benefits.
Weight management
Consuming whole grains is associated with a lower risk of weight gain. There are several ways that whole grains may affect your weight, but fiber plays an important role. Fiber helps you feel full, so you may consume fewer total calories.
Type 2 diabetes
The fiber in whole grains also helps with blood sugar control. When you eat refined grains, your blood sugar rises quickly. But when you eat whole grains, the fiber slows down your digestion and absorption of carbohydrates. So your blood sugar rises more slowly, instead of spiking and crashing. This can help lower your risk of Type 2 diabetes or help you manage Type 2 diabetes if you have it.
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Cardiovascular diseases
The American Heart Association recommends including whole grains in your diet. Their fiber and antioxidants can help reduce the risk of coronary heart disease and stroke by lowering:
Blood pressure
Triglyceride levels
“Bad” LDL cholesterol and total cholesterol levels
Cancer
The fiber and antioxidants in whole grains may impact cancer risk and mortality. An analysis of studies links consuming whole grains to a 6% to 12% lower risk of dying from cancer. Whole grains can also help reduce the risk of developing site-specific cancers, including:
Esophageal
Colorectal
Colon
Gastric (stomach)
Pancreatic
On the other hand, consuming high amounts of refined grains is associated with an increased risk of colon cancer and gastric cancer.
What are the downsides of whole wheat vs. whole grain?
There are very few downsides to eating whole grains, including whole wheat. But if you are new to eating these types of grains, it can take some getting used to. Whole grain products:
Often have a different texture: Foods made with whole grains usually have a chewier and denser texture than foods made with refined grains. This is because the bran and germ are present in the grain.
May have a different flavor: Some foods made from whole grains have a nuttier flavor than those made with refined grains.
Don’t always contain 100% whole grain: The FDA considers a food whole grain if it is made with at least 51% whole grains. This means that almost half of the grains in a food labeled whole grain can actually come from refined grains, which aren’t as good for you (more on this below).
Still may contain food additives: Some whole grain foods contain added sugar, preservatives, and other food additives. While these foods may still be better for you than foods made with refined grains, they aren’t necessarily nutritious choices. Read food labels and ingredients lists, and choose foods that have whole grains listed first or second.
Contain antinutrients: The bran in whole grains contains antinutrients. These are plant compounds that may interfere with the ability to absorb certain nutrients, according to animal studies. But antinutrients provide health benefits, too. Some act as antioxidants. Research suggests that the benefits of eating nutritious foods that contain antinutrients outweigh the potential downsides.
When you’re first getting used to the flavors and textures of whole grains, it might help to start with foods containing a blend of whole and refined grains. You can also make your own blends by mixing brown rice with white rice, or using a mix of white and whole wheat flour in baking. This may help your taste buds adapt to the different flavors and textures of whole grains.
Which is healthier: Whole wheat or whole grain?
There’s not a clear answer as to whether whole wheat or whole grain foods are better for you. It depends on the specific food. But since both whole wheat and whole grains contain all three components of the grain kernel, both can be nutritious choices.
Whole grain foods have the potential to contain more beneficial fiber than whole wheat products. That’s because whole grain foods can be made from a mix of grains, some of which provide a higher amount of fiber than wheat. So a whole grain blend of brown rice, quinoa, and farro may provide more fiber per volume than the same quantity of whole wheat.
On the flip side, a food made from 100% whole wheat may be more nutritious than a food made from only partial whole grains.
To identify foods that don’t contain any refined grains, look for foods labeled 100% whole wheat or 100% whole grain.
You can also check to make sure whole grains are listed towards the top of the ingredients list since ingredients are listed according to volume.
If you have a wheat allergy or need to follow a gluten-free diet, you will need to avoid whole wheat products. But you can still eat other gluten- and wheat-free whole grains like quinoa and brown rice.
The bottom line
Whole wheat is one type of whole grain. Other examples of whole grains include oats, brown rice, and quinoa. Whole grains are more nutritious than refined grains because they provide more fiber, antioxidants, and minerals. These nutrients can benefit your body in many ways, and they may reduce the risk of heart disease, cancer, and Type 2 diabetes. Switching to whole grains can take some getting used to, though, so try starting with small changes. Both whole wheat and other whole grains can benefit your health, so which one you choose is a matter of taste preference and dietary needs.
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References
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