Kevin Brown
Sadiqua Hamdan
Annette Presley
Debbie Wysocki
Paul Ericson
Maureen Diaz
Janet Demeter
Liz Reitzig
Julie Burns
Jenny Westerkamp, RD
Lauren Snyder Grosz
Kaayla T. Daniel, PhD, CCN
let'spoon
Morley Robbins
Janet Stuck, ND, CNC, MH, CNHP
John Chisholm
Dr. Richard Walicki
Jimmy Moore
Whole grains. Experts want us to eat more of them. But confusion sets in when you’re in the bread isle and searching for a healthy, tasty and inexpensive loaf of bread. Which one do you choose?
Let’s start by defining the differences between whole and refined grains.
What Are Whole Grains?
The term “whole grain” means it’s the complete grain that contains its original structure, which includes these three layers:
- Germ - nutrient packed inner layer that contains antioxidants, B vitamins, vitamin E and healthy fats.
Endosperm – the starchy middle layer that is also plant’s source of energy and growth.- Bran – fiber rich outer layer that protects the seed; also contains B vitamins and trace minerals.
The health benefits of whole grain come from all three components working together in their natural form. All grains (wheat, oat, barley, rice, etc) are grown this way.
What Are Refined Grains?
Refined grains have been milled, a process that removes the bran and germ. The starchy endosperm is all that remains. This is done to give grains a finer texture and extend their shelf life, but it also removes dietary fiber, iron and many B vitamins.
You may think refined grains are limited to white flour, white bread and white rice, but it’s not true. Most bread labels contain refined ingredients, or refined grains mixed with a few grams of “whole grain.” Marketers are quick to emphasize the benefits of their “whole grain” bread or cereal – which would be like emphasizing the benefits of vitamins that have been added to a can of soda.
Whole Truth?
- Most refined grains are enriched, which means certain B vitamins — thiamin, riboflavin, niacin, folic acid — and iron are added back after processing. The word “enriched” sounds like a good word, and I think it misleads people in thinking they are eating an enhanced product—something better than how it was grown.
- Fiber is not usually added back in.
- Some companies will add bran back in, which provides fiber.
Adding these parts of grains back in this manner doesn’t mean the grains are “whole grain.” The sums of these parts cannot be compared to the nutritional benefits of the unprocessed grain.
Going Against the Grain
Traditional bread includes a few simple ingredients – fresh ground flour, water, yeast, and salt – period. Our grandparents and great-grandparents also soaked grains overnight, prior to cooking, “because it was better.”
They may have been able to give a good explanation, but the reason is that the bran in whole grains contain phytic acid. Phytic acid binds with minerals (calcium, magnesium, copper, iron, zinc) and prevents their absorption in the intestinal tract. This makes it harder for your body to digest. Soaking grains before cooking will neutralize the phytic acid. It will also break down complex starches and difficult to digest proteins in the grain.
Bread companies will use words such as 100% whole wheat, stone ground wheat or multi-grain – but they may or may not be whole grain. What you want to look for are products with the fewest ingredients and that have “whole wheat,” “whole-spelt,” “whole oats,” etc., listed first.
Read ALL the ingredients. There is nothing healthy about high fructose corn syrup, hydrogenated oils, monoglycerides, sodium stearoyl lactylate, ammonium sulfate, calcium sulfate and other similar sounding ingredients.
The debate whether or not to eat bread all together is another topic – but if you’re going to eat it, why not buy (or make) REAL bread?
