Enriched grains vs whole grains?
March 31, 2021 12:07 PM Subscribe
Based off the nutritional label, processed enriched/fortified grain products look more nutritious than processed whole grain products. Is there more to the picture?
I'm in Canada, and I'm particularly enamored with the nutritional qualities of Catelli Smart Macaroni. Compared to the whole grain version, the "smart" version has much more riboflavin, while having similar levels of fiber, folate, iron, and other B vitamins (weirdly, the nutritional label for the whole grain version on the official Catelli website doesn't have the extended list of nutrients).
Is there any nutritional reason to reach for whole grain pasta instead? And what about processed grain products fortified with nutrients that aren't even in the original whole grain? I understand that eating unprocessed whole grains is always better, because of micronutrient interactions that science hasn't fully figured out yet (which is why food can't be replaced by supplements!). But when it comes to food that's thoroughly processed and then cooked even more, like pasta, bread, or pastries, is there much of a difference whether you're dealing with whole grains or enriched grains?
And on that note, does cooking/heating enriched grain products destroy the remaining B vitamins anyway?
I'm in Canada, and I'm particularly enamored with the nutritional qualities of Catelli Smart Macaroni. Compared to the whole grain version, the "smart" version has much more riboflavin, while having similar levels of fiber, folate, iron, and other B vitamins (weirdly, the nutritional label for the whole grain version on the official Catelli website doesn't have the extended list of nutrients).
Is there any nutritional reason to reach for whole grain pasta instead? And what about processed grain products fortified with nutrients that aren't even in the original whole grain? I understand that eating unprocessed whole grains is always better, because of micronutrient interactions that science hasn't fully figured out yet (which is why food can't be replaced by supplements!). But when it comes to food that's thoroughly processed and then cooked even more, like pasta, bread, or pastries, is there much of a difference whether you're dealing with whole grains or enriched grains?
And on that note, does cooking/heating enriched grain products destroy the remaining B vitamins anyway?
Yes there is a difference that makes whole grains better than enriched 'white' versions. The most well established difference is fiber. If you don't eat fiber, you will be sorry later. Just ask any drug store staffer what they sell most of (stool softeners/constipation aids).
posted by latkes at 12:46 PM on March 31, 2021 [3 favorites]
posted by latkes at 12:46 PM on March 31, 2021 [3 favorites]
"Enriched" basically is they sprinkled the nutrition they processed off back in.
The most common is probably "enriched rice". Most rice you see on supermarket shelves are enriched rice. Basically, it's rice mixed with vitamins and other nutrients. This is because rice was harvested with bran "on", and much of the nutrient is in the "germ" portion of the rice, which is often broken off due to polishing process. So they got the germ separated, grind that into powder, and add it back to the rice.
However, most people prefer to rinse their rice, some do it multiple times, thus wasting all the "enriched" ingredients.
In practical terms, the main difference between whole grain and enriched is fiber content and amount of processing. Whole grain is supposed to be overall less processed. whereas enriched is processed, then "fortified" with extra stuff to make up for stuff processed out.
posted by kschang at 12:47 PM on March 31, 2021 [1 favorite]
The most common is probably "enriched rice". Most rice you see on supermarket shelves are enriched rice. Basically, it's rice mixed with vitamins and other nutrients. This is because rice was harvested with bran "on", and much of the nutrient is in the "germ" portion of the rice, which is often broken off due to polishing process. So they got the germ separated, grind that into powder, and add it back to the rice.
However, most people prefer to rinse their rice, some do it multiple times, thus wasting all the "enriched" ingredients.
In practical terms, the main difference between whole grain and enriched is fiber content and amount of processing. Whole grain is supposed to be overall less processed. whereas enriched is processed, then "fortified" with extra stuff to make up for stuff processed out.
posted by kschang at 12:47 PM on March 31, 2021 [1 favorite]
Response by poster: latkes, the enriched grain products I'm looking at have fiber mixed back in - the enriched pasta I'm looking at has the exact same amount of fiber as whole grain versions. In just about every nutritional category, the enriched version either has the same quantity as the whole grain version, or significantly more (the enriched one has 25% DV riboflavin vs whole grain's 6%).
My question is, is there anything else important beyond just comparing the numbers on a nutritional label? Because the numbers on the nutritional label seem to favor enriched grain products.
posted by facehugger at 2:35 PM on March 31, 2021
My question is, is there anything else important beyond just comparing the numbers on a nutritional label? Because the numbers on the nutritional label seem to favor enriched grain products.
posted by facehugger at 2:35 PM on March 31, 2021
Here is an article by a dietician on the Toronto Globe and Mail answering that very question:
TL;DR: "So which one is healthier? Given the choice between Catelli's Smart pasta and one made from 100 per cent whole grain, I recommend the whole grain version every time"
posted by ManInSuit at 3:24 PM on March 31, 2021 [4 favorites]
TL;DR: "So which one is healthier? Given the choice between Catelli's Smart pasta and one made from 100 per cent whole grain, I recommend the whole grain version every time"
posted by ManInSuit at 3:24 PM on March 31, 2021 [4 favorites]
Here’s a decent rundown of the situation from a wheat industry association: Whole Grains.
Essentially, “whole grain” products will have had all three parts of the grain, in equal proportion to its natural state, refined and returned to the final product, and theoretically, all the phytonutrients will have come along for the ride (whereas they won’t have in the “enriched,” or “whole wheat” labeled products, because those will mostly be the starchy part of the grain, and little or none of the rest).
But there’s a lot of confusion around the terms. A private group called the Whole Grains Council has been working toward firming up that term and provides a stamp or badge producers can apply to their packaging if the product meets the organization’s standards.
Hers what the Whole Grain Council says about health claims: “The medical evidence is clear that whole grains reduce risks of heart disease, stroke, cancer, diabetes and obesity. Few foods can offer such diverse benefits.”
posted by notyou at 5:48 AM on April 1, 2021
Essentially, “whole grain” products will have had all three parts of the grain, in equal proportion to its natural state, refined and returned to the final product, and theoretically, all the phytonutrients will have come along for the ride (whereas they won’t have in the “enriched,” or “whole wheat” labeled products, because those will mostly be the starchy part of the grain, and little or none of the rest).
But there’s a lot of confusion around the terms. A private group called the Whole Grains Council has been working toward firming up that term and provides a stamp or badge producers can apply to their packaging if the product meets the organization’s standards.
Hers what the Whole Grain Council says about health claims: “The medical evidence is clear that whole grains reduce risks of heart disease, stroke, cancer, diabetes and obesity. Few foods can offer such diverse benefits.”
posted by notyou at 5:48 AM on April 1, 2021
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The difference between different products with similar ingredients might not be huge.
posted by fountainofdoubt at 12:15 PM on March 31, 2021