Info about whole wheat and whole grains

[Guest guest]

Grains have received bad press recently, with many articles warning

that they cause weight gain, increase hunger, and sabotage diets. But

only claims that refer to refined grains — those that make up

the `typical' American diet — can be considered true. When you're

talking about whole grains, it's a whole different story.

Most grain products in the American diet are heavily refined — that

is, their outer parts have been removed during milling to make them

easier to use in cooking. But the process of milling leads to the

stripping of many vitamins, minerals, and other disease-fighting

components.

All whole grains have bran, endosperm, and germ layers. During the

milling process, the bran and germ parts are removed. The bran is the

outer coating or " shell " of the grain, which is high in B vitamins,

trace minerals such as copper and zinc, and fiber. The germ is the

part that would grow into a new wheat plant if sown; it is also known

as the embryo. The germ is a rich source of B vitamins and vitamin E.

The endosperm is the middle of the grain and the part that remains

after the bran and germ have been removed. The endosperm, which is

high in starch, but relatively low in vitamins and fiber, is then

ground up and made into flour. Examples of refined grain products

made with flour include white breads and other baked goods, pasta,

crackers, and white rice — the majority of a `typical' American diet.

Not only is a refined grain devoid of several beneficial nutrients,

but its glycemic index is increased. The glycemic index measures the

rate at which carbohydrates break down into sugar once they are

eaten. When you eat a food with a high glycemic index, you will feel

less full than if you ate a food with a lower glycemic index.

But not all grain products have a high-glycemic index. Whole grain

products, and other high-fiber foods, have low-glycemic indexes,

whereas refined grains — grains that are stripped of fiber — have

high-glycemic indexes. When grains get `bad press,' it is based on

the premise that they have a high-glycemic index.

Do not be fooled by `enriched' grain products; enrichment replaces

most of the B vitamins like thiamin, niacin, and riboflavin, but it

does not replace any of the fiber, vitamin E, or trace minerals from

the bran, lost in the milling process.

Eating a variety of plant foods like fruits, vegetables, and whole

grains is an important part of a healthy diet and offers numerous

health benefits. According to the Food and Nutrition Board, when

trying to maintain variety in your diet, you should focus on the

grain, vegetable, and fruit groups to ensure adequate intakes of

substances known to minimize the risk of disease.

Unfortunately, people tend to think of a grain as a grain, rather

than a refined one versus a whole grain. And since supermarkets are

teeming with processed foods, whole grains are not commonly

incorporated into the daily American diet. But by omitting them from

the diet, you could be missing out on some enormous health benefits.

Health benefits of whole grains

Whole grains, as well as plant foods in general, can reduce the

symptoms of chronic constipation, diverticular disease, and

hemorrhoids.

Whole grains are a good source of cholesterol-lowering and cancer-

fighting components.

Whole grains take longer to digest, which allows more nutrients to be

broken down and absorbed into the blood stream.

Whole grains help regulate blood sugar by slowing down the conversion

of complex carbohydrates into sugar. In fact, low-glycemic index

foods such as whole grains reduce hunger and can help to control

weight, according to scientists at the USDA Human Nutrition Research

Center at Tufts.

Whole grains are a concentrated source of protective antioxidants and

other phytochemicals.

Whole grains

We all know about whole oats and brown rice, but there are many more

whole grains out there that you may not have considered. These are

easy to prepare and can be included in a variety of tasty recipes.

Here are a few examples of exotic grains that are quick and easy to

prepare, and contain far more vitamins and minerals than their more

commonly eaten processed counterparts.

Millet

This grain is packed with B vitamins, and is also a source of copper

and iron. These tiny yellow to reddish beads far outdo whole wheat as

a source of B vitamins, and are so mild in taste they can be combined

with any flavor. Millets' versatility is boundless; it can be made as

a hot cereal, used in casseroles, and substituted for rice in any

recipe.

Quinoa [ pronounced " keen-wah " ]

Quinoa can be termed the `super grain' because it is overflowing with

nutrients and has multiple uses. Quinoa has a very mild taste and a

light, non-sticky texture with a pleasant crunch, which comes from

its external germ layer. Quinoa is higher in iron than other grains

and is a good source of many other key nutrients like folate, zinc,

niacin, thiamin, riboflavin, vitamin B6, magnesium, and phosphorous.

It can be used as rice is, but with many more nutrients and the same

taste.

Amaranth

This whole grain is high in calcium, folate, iron, and soluble fiber.

Amaranth is another good alternative to rice with a sweet, nutty

flavor. Like quinoa, amaranth could also be considered a supergrain

with its abundance of nutrients. Amaranth's high content of soluble

fiber gives the added bonus of helping to lower cholesterol levels.

Whole-Wheat

Whole-wheat comes in many different forms: bulgur, cracked wheat, and

wheat berries, among others. Despite their varying shapes and sizes,

all of these wheat products are chock-full of insoluble fiber, which

may help prevent colon cancer. They are also good sources of the B

vitamins and minerals.

Bulgur

Whole-wheat kernels that have been cracked into different-size

granules.

Cracked Wheat

Whole-wheat kernels that have been ground into different granulations

for quicker cooking.

Wheat Berries

Another name for whole-wheat kernels in their unprocessed state.

Gilbert is a graduate student studying nutrition

communication at Tufts' Gerald J. and Dorothy R. Friedman School of

Nutrition Science and Policy.