Diabetes Forecast

Picking Whole-Grain Products

“Whole grain” isn’t synonymous with “healthy,” according to a study. Researchers used five different criteria—including guidelines from the Department of Agriculture, Food and Drug Administration, American Heart Association (AHA), and Whole Grains Council, a nonprofit industry group—to identify a total of 545 whole-grain products. The AHA’s 10-to-1 ratio, which identifies whole-grain products as those with 10 carbohydrate grams or fewer per each gram of fiber, came out on top. The foods the researchers found using the AHA ratio had more fiber, less sodium and sugar, and were less likely to contain trans fat and added calories. Products bearing the Whole Grains Council’s front-of-package stamp had more calories and sugar on average—along with higher price tags.
Source: Public Health Nutrition, Jan. 4, 2013

What's the 10-to-1 Ratio?
A product is considered whole grain if the ratio of carbohydrate to fiber per serving is equal to or less than 10 to 1. Though nothing on the label indicates this ratio, you can figure it out by dividing the carb grams by the fiber grams:
Not Whole GrainWhole Grain
Carb: 24 gramsCarb: 24 grams
Fiber: 1 gramFiber: 8 grams
Ratio: 24:1Ratio: 24:8, or 3:1


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