I love good bread, always have. On vacation in Alaska, one cold early summer day when I was about 14, I sat down on a curb outside a bakery and made a lunch of nothing but a loaf of fresh sourdough, straight out of the oven...one my fondest eating memories because it was just so damn good. Fresh bread. But you’ll notice that the title of this article is not “the health benefits of bread” The reason that bread gets such a bad rap in a diet is that not all breads are created equal. The breads that have been popular in supermarkets for decades, which are still the most common types of bread consumed today, are nothing more than bleached out, puffed up nothingness, full of empty calories that do nothing but make us fat. These breads are made with ‘refined’ or ‘enriched’ grains and have no real beneficial properties at all…but what are ‘refined and enriched’ grains and what is the difference between these and whole-grains? Also, what do you have to look for on labels that will tell you if you’re eating good grain or bad grain? What whole-grains are best to eat? This article will answer these questions and explain why whole-grain breads (cereals, rice, etc) are actually good for you.
Whole-Grain Defined
First off, let’s get a definition of what a whole-grain is. Well just as the name implies, a whole-grain is the entire grain seed, without any separation of the original seed in its natural state. In fact, according to the Whole Grains Council (did you even know there was such an organization? Me neither!), the very definition of a whole-grain is “100% of the original kernel – all of the bran, germ, and endosperm – must be present to qualify as a whole grain.” Let’s take a closer look, graphically, at what this means exactly.
So, now we know that for a bread, cereal, rice or pasta to be an actual, real whole-grain, it must contain 100% of the entire seed grain! The difference between an actual whole-grain product and the bleached out, puffed up, worthless garbage that most people eat is in the seed and what part of the seed is used to make the product. We also know that if there is anything less than 100% of the entire grain seed used that the product is not a whole grain anything – but some cheap, processed knock-off. These foods, for the most part, only use the endosperm of the grain seed, discarding all fiber, phytochemicals (healthy compounds that occur naturally in plants), minerals and most of the protein and vitamin benefits of the grain! What is left is all of the carbohydrate, very little protein and a smidgeon of B vitamin. (See the graphic above) In other words, when you buy that loaf of supermarket bread YOU ARE GETTING RIPPED OFF, nutritionally speaking. Is there any Wonder (pun intended) why we have an obesity problem in the U.S.?
Contrary to the above description of non-whole-grain foods, when you eat an actual whole-grain product you get all, that’s 100%, of the grainy goodness that nature intended. You get the full protein, B vitamins, minerals, phytochemicals, vitamin E, fiber and carbohydrate benefits of the whole-grain.
You Can Actually See the Difference!
The thing is, you can actually see the difference in whole-grain and non-whole grain bread, just take a look:
Which do you think is the whole-grain bread? DUH! When you look at the bread on the left, all you see is a puffed up, air-filled, bleached out, white, waste… nothingness. Compare that to the bread on the right: unbleached, dense, whole-grains that you can actually see in the bread…that’s what you need to eat! Another sure sign of a good whole-grain product is the weight. When you hold a loaf of good, whole-grain bread in your hand you can feel the denseness of the product in the weight of it. In contrast, a non-whole-grain product will be very light and fluffy…some even proudly proclaim in their advertising a “lighter than air” texture…and that’s about the fact of it…air.
What to Look For on Food Labels
So, now that you know what whole-grains are and the difference between good and bad grain products, let’s take a look at labels. If you just remember the definition of a whole-grain, “100% of the original kernel”, the tricks that manufacturers use on labels will stand out like a sore thumb. Here are a few tricky word games that manufacturers will use to try and fool into thinking that what you’re getting is a whole-grain product:
“Refined” or “Enriched”. These are synonyms for processed garbage…stay away from them!
Made with whole grains. It may have a pinch of whole grains, but just remember, if it's not 100 percent, it’s not whole-grain.
Multigrain This is one of the most common lies in food labeling today…because it tells you nothing about whether the grains are whole or ‘refined’. Even if you're getting 38 different grains, it isn't much good if they are all refined or enriched. It must say “100% whole-grains” to be whole-grains.
Whole grain Yes, the FDA says that even if the label says ‘whole grain’ that it is legal for the manufacturers to lie to hide the fact that the product has not one whole-grain in the batch! This product may have many grain blends, but none are whole-grains! Again, if it doesn't say "100 percent whole grain," it is not whole-grain!
Flour Descriptions. Really bad adjectives to see paired with the word ‘flour’ are: "enriched," "bleached” (or even “unbleached" for that matter) "semolina," "durum" and "rice."
I hope that I have pounded the point home that IF IT DOESN’T SAY 100% WHOLE GRAIN, IT’S NOT!
Types of Whole-Grains and Their Health Benefits
- Amaranth - Amaranth contains more than three times the average amount of calcium and is also high in iron, magnesium, phosphorus, and potassium. It’s also the only grain documented to contain Vitamin C. A protein powerhouse, at about 13-14%, it is easily the protein king of all grains. The protein in amaranth is sometimes referred to as “complete” because it contains lysine, an amino acid missing or negligible in many grains. Amaranth also contains a lunasin peptide. Drawing a blank on lunasin? Lunasin is a peptide that has been identified in soybeans and is widely thought to have cancer-preventing benefits as well as inflammation blocking properties that accompanies several chronic health conditions such as diabetes, heart disease, arthritis and stroke. Last but not least, Amaranth is naturally gluten-free. Gluten is the leading protein in many grains and is what makes dough stretchy and allows for leavening. Gluten also contributes to the chewiness to baked products. The problem is that more and more people are finding they cannot comfortably – or even safely – eat products containing gluten, often due to Celiac disease, an autoimmune digestive disease that damages the body’s ability to absorb nutrients from food. No worries here…Amaranth is an incredible, edible whole-grain that is wonderfully good for you!
- Barley - Barley has been shown to reduce the risk of many diseases, and to provide important health benefits. Barley offers many of the same healthy vitamins and minerals as other whole grains, but many think its special health benefits stem from the high levels of soluble beta-glucan fiber found in this grain. According to a recent review in the journal Minerva Med, beta-glucans reduce cholesterol, help control blood sugar, and improve immune system function. New research even indicates that beta-glucans may be radioprotective: they may help our bodies stand up better to chemotherapy, radiation therapy and nuclear emergencies. Barley has the following properties of good health:
· Barley, like all whole grains, reduces blood pressure.
· Eating barley has been shown to lower LDL "bad" cholesterol and may help reduce the risk of heart disease.
· A flood of recent research indicates that barley's ability to control blood sugar may be exceptional, offering an important tool against rising rates of diabetes.
· Barley has more protein than corn, brown rice, millet, sorghum or rye, and is higher in fiber and lower in soluble (starch) carbohydrates than almost all other whole grains.
· Barley may help you feel full longer, and thereby help you control your weight.
· Barley – even pearl barley – may help reduce visceral fat and waist circumference.
- Buckwheat (bulgur) - Buckwheat goes way beyond the pancake mixes we associate with it. Japan’s soba noodles, Brittany’s crêpes and Russia’s kasha are all made with buckwheat. Botanically, buckwheat is a cousin of rhubarb, not technically a grain at all – and certainly not a kind of wheat. But its nutrients, nutty flavor and appearance have led to its ready adoption into the family of grains. The good thing about buckwheat is that when you see buckwheat on an ingredient list, it is almost invariably whole buckwheat. Also, Buckwheat is the only grain known to have high levels of an antioxidant called rutin, and studies show that it improves circulation and prevents LDL cholesterol from blocking blood vessels.
- Corn (including whole cornmeal and popcorn) - Though sometimes dismissed as a nutrient-poor starch – both a second-rate vegetable and a second-rate grain – corn is lately being reassessed and viewed as a healthy food. Traditional Latin cultures learned how to treat corn with alkali, creating ‘masa harina’. This treatment liberates the niacin in corn, so those who depend on it for sustenance will avoid pellagra. Eating corn with beans creates a complementary mix of amino acids that raises the protein value to humans.
- Millet - Millet is rarely served to humans in the United States – here, it’s the grain most often found in bird feeders. Why I have no idea because I eat in my whole-grain bread and it is excellent! Millet is the leading staple grain in India, and is commonly eaten in China, South America, Russia and the Himalayas. Millet has a mild flavor and is often mixed with other grains or toasted before cooking, to bring out the full extent of its delicate flavor. Its tiny grain can be white, gray, yellow or red. When you do see millet on an ingredient list, it is almost invariably whole millet.
- Oats (including oatmeal) - Oats have a sweet flavor that makes them a favorite for breakfast cereals. I eat oatmeal with raisins and bananas almost every day for breakfast – a great way to start the day! Unique among grains, oats almost never have their bran and germ removed in processing…so if you see oats or oat flour on the label relax, you're virtually guaranteed to be getting whole grain. Like Barley, oats contain beta-glucan , especially effective in lowering cholesterol. Recent research reports indicate that oats also have a unique antioxidant, avenanthramides, that helps protect blood vessels from the damaging effects of LDL cholesterol.
- Quinoa (keen-wah) - Quinoa comes to us from the Andes, where it has long been cultivated by the Inca. Quinoa is a relative of Swiss chard and beets, rather than a true grain, and cooks in about 10 minutes, creating a light, fluffy side dish. It can also be incorporated into soups, salads and baked goods. Commercially, quinoa has gained in popularity in the U.S. in the last few years, now appearing in cereal flakes and other foods. Though much of our quinoa is still imported from South America, farmers in high-altitude areas near the Rockies are also beginning to cultivate quinoa. Quinoa is a small, light-colored round grain, similar in appearance to sesame seeds. Quinoa is also available in other colors, including red, purple and black. On a special note: quinoa must be rinsed before cooking, to remove the bitter residue of saponins, a defense that wards off insects. Botanists are now developing a saponin-free strain of quinoa, to make the enjoyment of quinoa less labor intensive, if you consider washing a grain labor.
- Rice (both brown rice and colored rice) Just a note: White rice is refined and bleached, with the germ and bran removed – NOT a whole-grain by any stretch of the imagination. Converted rice is parboiled before refining, a process which drives some of the B vitamins into the endosperm so that they are not lost when the bran is removed. As a result of this, converted rice is healthier than regular white rice, but still is lacking many nutrients found in whole-grain brown rice. When people talk about half the world living on rice, they do not mean white rice! They mean whole-grain, natural rice. Whole-grain rice is usually brown – but, unknown to many, can also be black, purple, red or any of a variety of exotic hues, such as found in wild rice. Brown rice is lower in fiber than most other whole grains, but rich in many nutrients. Around the world, rice thrives in warm, humid climates; almost all of the U.S. rice crop is grown in five states: Arkansas, California, Louisiana, Mississippi, Missouri and Texas.
- Rye – Originally viewed as a weed in more desirable wheat crops, rye eventually gained respect for its ability to grow in areas too wet or cold for other grains. For this reason it is a traditional part of cuisine in Northern Europe and Russia. Rye was also widely grown in colonial America and some historians even believe a fungus, rye ergot, triggered hallucinations leading to the Salem witch trials. Rye is unusual among grains for the high level of fiber in its endosperm – not just in its bran. Also, the type of fiber in rye promotes a rapid feeling of fullness, making rye foods a good choice for people trying to lose weight! Because of this, rye products generally have a lower glycemic index than products made from wheat and most other grains, making them especially healthy for diabetics. Not all rye is whole-grain however so you need to look for whole rye or rye berries in the ingredient list.
- Wheat (including varieties such as spelt, emmer, farro, einkorn, Kaput, durum and forms such as bulgur, cracked wheat and wheatberries) - Wheat has come to dominate the grains we eat because it contains large amounts of gluten, a stretchy protein that enables bakers to create satisfying risen breads. It’s almost impossible to make an acceptable risen loaf without at least some wheat mixed in. Bread wheat is described as “hard” or “soft” according to its protein content; as “winter” or “spring” according to when its sown; and as “red” or “white” according to color of the kernels. Hard wheat has more protein, including more gluten, and is used for bread, while soft wheat creates “cake flour” with lower protein.
Winter and spring wheat differ largely in their growing areas, with northern areas supporting spring wheat and more southerly climates able to plant winter wheat, which is actually planted in the fall and harvested in the spring. Red wheat has more strong-flavored tannins than milder white wheat; in this case the word “white” does not mean that the grain has been refined.
Like other grains, wheat can be enjoyed in many different forms than baked goods and pasta. Bulgur makes an excellent side-dishe. Wheat berries – whole wheat kernels – can also be cooked as a side dish or breakfast cereal, but must be boiled for about an hour, preferably after soaking overnight. Cracked wheat cooks faster, as the wheat berries have been split open, allowing water to penetrate more quickly. Some stores also sell wheat flakes, with an appearance similar to rolled oats. When you're shopping for wheat, make especially sure to look for the term “100% whole-grain wheat”
Wild Rice - Wild rice is not technically rice at all, but the seed of an aquatic grass originally grown by indigenous tribes around the Great Lakes. Today some commercial cultivation takes place in California and the Midwest, but much of the crop is still harvested by Native Americans, largely in Minnesota. The strong flavor and high price of wild rice mean that it is most often consumed in a blend with other rices or other grains. Wild rice has twice the protein and fiber of brown rice, but less iron and calcium. When you see wild rice on an ingredient list, it is almost invariably whole wild rice.
So, I hope that you’ve gained a bit of information regarding whole-grains and how important they are in your diet…and that bread, whole-grain bread, is not only not bad for you but is an excellent addition to your diet.
