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" Are you sure the multigrain bread, wheat bagel or wheat English muffin in your kitchen is a whole-grain food? Better check the ingredients list. Lots of baked goods with wholesome-looking packaging and names are actually made mostly with white flour -- with a little whole grain or bran thrown in. Now that the government recommends that &amp;quot;half your grains should be whole,&amp;quot; food manufacturers are plastering the words &amp;quot;whole grain&amp;quot; on labels. It&amp;#039;s up to you to sleuth out whether there&amp;#039;s a lot -- or a little -- of the good stuff.  Sometimes it&amp;#039;s easy. &amp;quot;One hundred percent whole-wheat&amp;quot; foods are just that -- no guesswork.   But short of that, you have to go to the ingredients list. Unless a whole grain is the first ingredient, the food cannot be mainly whole grain. Whole grains are whole wheat, oats, whole rye, whole-grain corn, barley, quinoa, buckwheat, or brown rice.  If none of those grains are listed first, check the fiber content on the nutrition facts panel. When a slice of bread, quarter of a bagel, or half an English muffin says it has at least 1 1/2 g of fiber, then the amount of whole grain exceeds the amount of white flour.   Here are a few nationally available breads, bagels and English muffins made with 100 percent whole grains as of 2006:  Breads  Breads that are 90 calories or less with at least 2 g fiber per slice, include:  Arnold 100% Whole Grain Classics Double Fiber  Arnold Bakery Light 100% Whole Wheat Bread  Thomas&amp;#039; Sahara Whole Wheat Pita (&amp;quot;regular&amp;quot; size)  Pepperidge Farm Stone Ground 100% Whole Wheat  Rudi&amp;#039;s Organic Bakery Wheat and Oat Bread   English Muffins  Muffins with no more than 140 calories and at least 3 g fiber per muffin:  Thomas&amp;#039; Hearty Grains 100% Whole Wheat English Muffins  Pepperidge Farm 100% Whole Wheat English Muffins  Bagels  Here are 100 percent whole-wheat bagels. Eat half of one, which is 125 to 135 calories:   Thomas&amp;#039; 100% Whole Wheat Bagels  Pepperidge Farm 100% Whole Wheat Bagels  "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/a16635/nutrition-whole-grain-jibrin-0506/>