Researchers from Tufts University’s Friedman School of Nutrition Science and Policy and their colleagues at the University of Sao Paula in Brazil have confirmed an easy method to determine which grain-based food products may be healthier selections when choosing processed foods. The researchers found that foods with at least one gram of fiber for every ten grams of carbohydrate had less available carbohydrate, total sugar, added sugar, and saturated fat and more dietary fiber, protein, potassium, iron, selenium, magnesium, and zinc than those with a higher ratio.
Additionally, consuming a higher proportion of grain foods meeting the ≤10:1 ratio was associated with lower levels of several cardiometabolic risk factors (blood triglycerides and signs of insulin resistance.)
Although unprocessed whole grains are the best choice for health, some products, like breads and crackers, are staples of the American diet. When choosing grain-based products such as these, consumers should divide the grams of ‘Total Carbohydrate’ on the Nutrition Facts label by the grams of ‘Dietary Fiber.’ If the resulting number is less than ten, the product is likely a better choice than similar processed products that score higher than ten. Unprocessed whole grains, like quinoa, barley, and wheat berries remain the best choice for health.