Nutrition Article of the Month "WHOLE GRAIN JUNK FOOD?"

This is my latest article published in the Alexandria Sun.

Original release date: February 27, 2008

Whole Grain Junk Food?

There is a huge trend in the food market to jump on the latest nutrition bandwagon. A great example is during the low carbohydrate craze. Numerous food manufacturers introduced low carb versions of their most popular foods to keep customers and drive profits. Now that our society is beginning to realize that a balanced diet with complex carbohydrates and fiber is key to a healthy weight, food manufactures are creating junk food with whole grains.

First, the International Food Information Council defines whole grain as “the entire grain seed of a plant. This seed, also known as a kernel, is made up of the bran, germ, and endosperm. Whole grains can be eaten whole, cracked, split, flaked, or ground. A whole grain can be a complete food, or used as an ingredient in food such as whole wheat flour in bread or cereal.” Examples of whole grain foods include whole wheat, whole oats/oatmeal, whole grain cornmeal, popcorn, brown rice, whole rye, whole-grain barely and wild rice.

The first product I reviewed was “Whole Grain Goldfish.” We all love Goldfish…they are one of America’s most popular snacks. Whole Grain Goldfish tastes very similar to the original. (My husband claims they taste nothing alike.) They have the same 1 gram of saturated fat and 140 calories per serving (55 fish). They contain 17% of the daily whole grain serving (about ½ a serving per the Food Guide Pyramid), and whole wheat flour is the primary ingredient. A “whole” food such as fruit or raw veggies is preferred, but for a quick and easy kid friendly snack… this isn’t a bad choice.
“Chips Ahoy 100% Whole Grain Cookies” tasted pretty good, and they were full of chocolate chips. The only visual difference is that it’s slightly darker than the original cookie. The bad news is it contains 2.5 grams of saturated fat and is made with hydrogenated oil. My view of this is “if you’re gonna have a cookie… have a cookie!” This leads us into my final “whole grain junk food:”
When I first heard of Krispy Kreme’s whole wheat doughnut, I thought “You have got to be kidding me! A whole grain doughnut?” This deep fried doughy creation, made with seven grains and topped with an oatmeal crisp crunch, has 20 calories and 1 gram of fat fewer than the classic glazed doughnut. My view of this product is the same as mentioned above. A doughnut is a doughnut! If you are truly hungry and want cookie or doughnut, go for the real thing.
I applaud the food industry for trying creative ways to bring whole grains into America’s diet… but at the same time, it is still junk food. The key to a healthy lifestyle is balance and moderation. When you are truly physically hungry, listen to your body’s needs. If it is healthy whole food you need… eat it. If you checked with your body and it is truly craving a fresh warm doughnut… eat it. One doughnut will not make you gain weight… ten will. Remember… balance and moderation are key. Eat when you’re hungry and stop when you’re satisfied.

Estela Schnelle is a Registered Dietitian/Nutritionist who lives in Del Ray. She is Director of Clinical Nutrition at Sibley Memorial Hospital, and Founder of Simply 4 You Nutrition, a nutrition consulting practice that customizes nutrition and wellness programs based on individual needs and lifestyle. She can be reached at estela@simply4younutrition.com.