I have been eating Grape Nuts on and off for many years and re-discovered them a few months ago. I'm not going to say it's for everyone, but I love its crunch and heartiness. Even though I eat much less of it than other cereals at a sitting, it keeps me full longer. I often eat it with fruit on top, but not always. It's not usually a cereal I eat every day, but I'll eat it a few times per week.After reading a 1-star review claiming that Grape Nuts is made with white flour, I did some research. What I found out is that the "recipe" for Grape Nuts has changed since it was originally produced. But IS it made with white flour? Well, here's the ingredient list and an explanation of them:
Whole Grain Wheat Flour, Malted Barley Flour, Isolated Soy Protein, Salt, Whole Grain Barley Flour, Malt Extract, Dried Yeast
Regarding whole grain vs. whole wheat, Fitday.com says this: "Whole grain has the entire kernel of the grain from the bran to the endosperm to the germ. Whole wheat has the bran and germ removed during the refining process and is left containing only the endosperm. Unfortunately, the majority of vitamins and fiber are contained in the wheat bran and wheat germ that is shed during the refining process."
According to the Bob's Red Mill website (they sell flour and grain products), malted barley flour is used to "give bread a slightly sweet flavor and moist texture." It also prolongs the shelf life of products.
Isolated Soy Protein (aka Soy Protein Isolate) is a common protein additive in vegetarian foods to provide protein to those who are not meat eaters. It is not without controversy as an ingredient, but then soy as a whole has been controversial of late due to its estrogenic properties.
Malt extract also contains protein (and some sugars).
Whole grain barley flour is a non-wheat flour made from ground barley.
Yeast and salt are pretty self explanatory.
Here is the nutritional information per 1/2 cup serving:
Calories 210
Total Fat 1g
Saturated Fat 0g
Trans Fat 0g
Polyunsat Fat 0.5g
Monounsat Fat 0g
Cholesterol 0mg
Sodium 290mg
Potassium 220mg
Total Carbs 44g
Dietary Fiber 7g
Sugars 5g
Other Carbs 32g
Protein 8g
You're not going to find a lot of cereals which provide that much protein and fiber with that little sugar. In addition, you get a nice boost of potassium.
I'm not saying the stuff is perfect nutrition, but it is a lot better nutritionally than most of the crap in the cereal aisle these days!
