Questions About Whole Grain "Stamps," Reduced-Fat Peanut Butter, and Fruit in Yogurt
Nutrition Wise
Q: What do the different whole-grain “stamps” on foods mean?A: The 2005 Dietary Guidelines from the U.S. Department of Agriculture emphasize eating three or more servings of whole grains every day. The American Institute for Cancer Research (AICR) has long emphasized whole grains as an important part of a diet to lower cancer risk. Since it is impossible to identify a whole-grain product based on its color and since label descriptions can be misleading, an independent group called the Whole Grain Council has developed stamps for packaging to help people find whole grain foods. The stamp saying “100% Whole Grain Excellent Source” means that all grain ingredients in that product are whole grain. No refined grains like white flour are used. The stamp that says “Whole Grain Excellent Source” means that one standard serving of the size listed on the label counts as a serving of whole grains. Although these foods may contain as much whole grains as products labeled “100%,” some refined grain ingredients may be present. The third type of stamp says “Whole Grain Good Source.” Because they contain smaller amounts of whole grains, one standard serving of these foods counts as half a serving. Food companies must pay a membership fee to the Whole Grains Council to use this stamp, so foods without a stamp may still be whole-grain products. To check these foods, look at the list of ingredients. If the first ingredient is a whole grain like whole-wheat flour or oats not just wheat flour it’s considered a whole-grain food.
Q: Is reduced-fat peanut butter more nutritious than regular versions?
A: Not really. While reduced-fat peanut butter is indeed lower in fat, it’s higher in sugar because of the addition of corn syrup solids. The calorie content of reduced-fat peanut butter is also not significantly lower than regular products. Since most of the fat in peanut butter is a heart-healthy type of fat, choosing a reduced-fat version cuts less than a gram of saturated fat. A two-tablespoon serving of reduced-fat peanut butter contains 2.5 grams of saturated fat, while the same serving of regular peanut butter (both standard and “natural” versions) contains 3.3 grams.
Q: Does the fruit in yogurt count as a serving of fruit?
A: Most commercial fruit yogurts contain about two tablespoons of fruit preserves, which is too little to count as a serving. One serving of fresh, canned, or frozen fruit is a half-cup. A quarter-cup of dried fruit like raisins is also considered a serving. For a fruit yogurt that does count as a serving of fruit and is more nutritious than commercial products, spoon some plain lowfat yogurt into a bowl and add a half-cup of one or more of your favorite fruits. You can flavor this with a little vanilla and a teaspoon of sugar, or simply start with vanilla yogurt. Your homemade fruit yogurt will be lower in calories and sugar, higher in fiber and vitamins, fresher tasting and possibly even less expensive. According to the American Institute for Cancer Research, eating an abundance of vegetables and fruits each day is one of the most important steps we can take to lower our risk of cancer. Finding ways to add an extra serving or two of fruit to our diets is worth the effort.
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