Use this rule when choosing whole-grain foods: for every 10 grams of carbohydrate there should be at least one gram of fiber. Why 10:1? That’s about the ratio of fiber to carbohydrate in a genuine whole grain—unprocessed wheat. This recommendation comes from a new report from the Harvard School of Public Health published online in the journal Public Health Nutrition.
Current standards for classifying foods as “whole grain” are inconsistent and, in some cases, misleading, according to Harvard School of Public Health (HSPH) researchers. One of the most widely used industry standards, the Whole Grain Stamp, actually identified grain products that were higher in both sugars and calories than products without the Stamp. The researchers urge adoption of a consistent, evidence-based standard for labeling whole grain foods to help consumers and organizations make healthy choices. This is the first study to empirically evaluate the healthfulness of whole grain foods based on five commonly used industry and government definitions.