clearing up the label confusion
When it comes to eating grains, such as pasta, bread, and cereal. What labels do you look for? Should you be looking for multigrain? Whole grain? Gluten-free? There are a lot of different labels out there, so we wanted to help clear up some of the label confusion.
Multigrain? If you think about it, any piece of bread you pick up is going to have multiple grains in it…This label actually doesn’t tell you any new information. The current recommendation is to “make half your grains whole grains.” So, what we’re really looking for is “whole grain” or "whole wheat" to be listed on the ingredients label. This will help us get enough fiber, which has been linked to a number of health benefits. Some products may even be labeled "100% whole grain" or 100% whole wheat." These are sure to be packed with fiber. In most cases, if these options are available, reaching for these will be a smart option to make sure you're getting enough fiber. It's always a good idea to consider how your body will feel or react when eating certain foods in different situations, though, to determine what the best choice is for you. For example, if you know you may have to use the restroom after eating something high in fiber, you may want to choose a refined grain or "white flour" option if you're about to do some physical activity or participate in a professional event. Remember, every grain you eat doesn't have to be "whole" for you to get enough fiber and have a balanced meal pattern. |
Gluten-Free?
People who have celiac disease need to strictly avoid gluten, a protein naturally present in wheat, rye, and barley. When someone with celiac disease eats even the smallest amount of gluten, it damages their intestinal lining, reducing their ability to absorb essential nutrients and causing an array of potential symptoms, including stomach upset. Due to misinformation in the media, many people think that the mild discomfort that may come from eating whole grain and whole wheat foods (see the section above) may be a sign of a more serious condition, such as celiac disease. In many cases, this will not be true, but if you do suspect you may have celiac disease, please consult a doctor right away. Removing gluten from your diet before getting appropriate tests may make it more difficult to get an accurate diagnosis. Anyone with a celiac disease diagnosis should check every food they eat for traces of gluten. This includes any product containing wheat, rye, or barley. They should look for a label saying gluten-free (not just wheat-free), and this can be done by checking the ingredient label for sources of wheat, rye or barley. |
For those without Celiac Disease, gluten is simply another protein found in many grain foods. It will not cause any intestinal damage or severe symptoms. For more information, please feel free to contact the FAU Registered Dietitian.
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