The Whole Story

So what's up with whole wheat bread and baked goods? Well, first let's start with the grain itself. The part that is actually made into flour then bread, etc, is the wheat kernel, and this "whole grain" has four main parts: the germ, endosperm, bran, and husk. The germ is the part that grows into a plant, and it is especially rich in vitamins and minerals. Surrounding the germ is a soft, white inside portion of the kernel, containing starch and proteins that help nourish the seed as it sprouts. A protective coating called the bran contains the kernel. The bran is rich in nutrients and fiber. Finally, the husk is the dry outermost layer that is inedible for humans but can be used in animal feeds.

In earlier times, people milled wheat by grinding it with stones then filtering out the husk. What remained was the ground wheat flour still containing all of the nutrient rich, edible parts of the whole grain. However, as advances were made in milling machinery/technology, it was possible to remove the dark germ and bran, leaving a whiter, smoother texture of flour. This flour and the products it produced became more desirable for the bakers and consumers, and whole wheat was used less and less. This resulted in a loss of needed nutrients, and people developed deficiencies of iron, thiamin, riboflavin, and niacin, all nutrients that the whole wheat kernel provided in the past. If you eat white bread now, check out the label. It will say "enriched white bread". The "Enrichment Act of 1942" required that iron, thiamin, riboflavin, and niacin be added to refined grain products before they were sold, and was even amended in 1996 to include folate, or "folic acid" as it is also called.

This "enrichment" is often misleading. Enriched bread still has less Iron, Niacin, Vitamin B6, fiber, magnesium, and zinc. All great stuff!! Isn't it kind of silly, though? All of the nutrients are stripped out of the grain and then some get put back in later... Anyways, check it out for yourself...and start using whole grains in place of your standard choices! Look around your cabinets and you'd be surprised what you can replace. I find that whole grain products taste better and are more fulfilling. Also, they give us better energy for longer, and the nutrients are coming straight from the source so they are naturally better for us. Here are some examples of products and/or replacements:

-100% Whole Wheat Flour you can actually buy this flour at your supermarket and wherever whole foods are sold. Substitute for white flour in your cakes, pies, and cookies. You will be pleasantly surprised! I made an awesome banana bread with 100% wheat flour, brummel and brown, and 99% egg white product. Result was moist, delicious banana bread with no cholesterol, low-fat, and made with 100% whole wheat! tip: sift flour 2 or 3 times vs 1 with white flour

-100% Whole Grain Bread tip: look for 100%. Wheat bread doesn't mean much because all flour is made from wheat. If in doubt, check the ingredients. Whole wheat flour or crushed wheat are versions of whole wheat. "Enriched wheat flour" or "wheat flour" doesn't indicate that whole wheat is used. Also look to replace bagels, hot dog and hamburger buns, rolls, etc.

-Whole wheat tortillas/wraps tip: As with the breads, look for 100%. I use the flatout multigrain brand of wraps. they contain high fiber, flax, and a lower carbohydrate value.

-Sun Chips You probably eat these already! Instead of your run-of-the mill lays potato chips or cheese crackers, try Sun Chips. These are baked grain snacks which contain whole grains and are delicious.

-Frozen Items You'd be surprised, but here's a cool tip. You like Eggos? Look for the Nutri-Grain versions of these frozen waffles and pancakes. They are made with whole grains and are the better choice. Check out the nutritionals.

Look for the gems people! The healthier I find myself getting, the more fun I have searching for better whole foods with more and more nutritional value. I'm a geek maybe, but I'm high on life! Thanks for reading everyone and please comment with your whole grain products and ideas and help us all out! Click on the title of this blog to link to more whole wheat info and check back tomorrow!