Different grains and grain products have different nutritional values. Today we’re going to compare some common grains and grain products you might find in your pantry to help decode the differences.
The comparison table below contains several grains and grain products that are common to Canadian kitchens with some relative nutritional information to allow for comparison. This chart shows that some of these products can vary greatly depending on which nutritional aspect you’re looking at.
Whole wheat flour has more protein, fat, and fibre than white flour. This is because during the milling process much of the wheat kernel is removed creating a product that is more shelf stable and more beneficial for processing. However, this also causes white flour to have less nutrition.
Nutrients and Fibre
Grain products contain more nutrients if they’re whole grains – which means they contain the kernel and the germ, giving the product more fibre and fat soluble vitamins. When choosing grains at the store, select ones that are in their whole, or nearly whole state (i.e. barley or brown rice).
All data is from the Canadian Nutrient Data File; (*) May be contamination, be sure to check the label; (-)Information not available
A note on gluten: Wheat, rye, and barley naturally contain gluten. If you have celiac disease it is important to avoid these grains and products that contain them. Oats may have come in contact with gluten during their milling process so you may need to check labels to find a gluten free variety.
In summary, include a variety of grain and grain products in your diet and try to include more whole grains. Simple switches are a great way to start: try a whole wheat pizza crust or substitute brown rice or barley for white rice. Finally, experiment with new-to-you grains like barley or wild rice.