There you are, slowly walking through the grocery store aisle – specifically the bread aisle, enjoying the yummy smell of carbs. There are so many types of bread to choose from that one can get easily flustered about the best or the right kind to buy. Whole wheat, wheat flour, enriched flour….what the heck does it all mean? No matter what kind you get, one thing is guaranteed about bread: it’s delicious. The truth is, bread can be delicious and good for you. Yup, really.
But what exactly are whole grains? A grain, which is a small, hard seed such as wheat or corn, contains three layers. The three layers are bran, germ and endosperm. When we refer to whole grain, we literally mean the “whole grain”, which contains all three layers. All layers of the grain contain valuable nutrients, plus they are a great source of fiber. For weight loss, fiber is great because it takes longer to digest, thus keeping you fuller longer.
For a grain to no longer be a “whole grain”, it goes through a grain refining process where most of the bran and germ are removed, as are all the key nutrients and fiber. Refined grains are products such as white rice or white flour. Although manufacturers later add some vitamins and minerals back into refined grains after processing, they still don’t have as many nutrients as whole grains do, and they don’t provide as much fiber.
Whole grain, in its natural state, features a multitude of important nutrients. The bran which forms the outer layer of the seed and is a rich source of antioxidants, vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper and iron. It also contains most of the seed’s fiber. The germ, or the part from which a new plant sprouts, is a concentrated source of vitamin E, magnesium, phosphorus, iron and zinc. It also contains some protein and healthy fats. The endosperm is the largest portion of the kernel and contains most of the grain’s protein and carbohydrates, but it has small amounts of vitamins and minerals. Examples of some whole grains include grains such as wheat, corn, brown rice, oats, barley, quinoa, sorghum, spelt, rye, brown rice, bulgur and oatmeal.
So, what to look for? Pay attention to the list of ingredients – the first ingredient listed is present in the largest amount, and in bread products that ingredient should include the word “whole” — whole grain, whole wheat and stone-ground whole wheat are key ingredients. These products contain the entire grain and all its health benefits.
However, here is a further breakdown of some ingredients to pay attention to. They are often listed as ingredients, but did you ever know what they really mean? Whole wheat flour contains the entire grain, providing you with the maximum healthy benefits of whole grain. Wheat flour contains neither the bran nor the germ, so its far less nutritious than whole wheat flour. Enriched wheat flour is really white flour enriched with nutrients that are lost during processing. It is the same as “white flour” except they have restored a few vitamins and minerals. Why bother? It’s pointless to consume empty calories that aren’t beneficial to the body.
Being knowledgeable about your choices help you make smart decision that will ultimately be good for your body.
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Many people dislike the taste and texture of whole wheat products and are put off by it right away. In my family we alternated buying a loaf of whole wheat bread and then white. Breaking in slowly helps make the switch more attainable. For those who can never give up white bread completely, getting half way there by alternating is still valuable progress.