Whole Wheat….!!!

NutrientDRI/DV

 maganese 55.5%

 fiber 32.7%

 copper 15.5%

 magnesium 4.5%

 pantothenic acid 12.6%

This chart graphically details the %DV that a serving of Whole wheat provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Whole wheat can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Whole wheat, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Processing

Whole wheat grains are composed of the outer bran layer, the inner core called the endosperm, and the germ. These three components contribute to the nutritional value of whole wheat flour because all three are retained in the final product. White enriched flour starts out the same as whole wheat flour, but the bran and the germ are removed during milling, leaving the light white endosperm. Manufacturers then enrich white flour with some B vitamins and iron. According to the FDA, each pound of white flour must be enriched to include 2.9 milligrams of thiamin, 1.8 milligrams of riboflavin, 24 milligrams of niacin, 0.7 milligrams of folic acid and 20 milligrams of iron. Seventy-five percent of the phytochemicals in the grain also are removed in the making white flour. Phytochemicals are found in plants and may help to protect against cancer, cardiovascular disease and type-2 diabetes.

NUTRITION INFORMATION

Wheat Germ

The wheat germ is the part of the whole wheat kernel that is the embryo of the seed. This is where the seed will sprout when planted; the germ contains all the nutrients necessary for it to grow. Wheat germ contains B vitamins, phytochemicals and antioxidants such as vitamin E. These healthy antioxidant oils are removed when making white flour to give it a longer shelf life.

Bran

The bran is the hard outer layer of the whole wheat grain that contains dietary fiber, antioxidants, B vitamins, and phytochemicals. This layer also contains most of the minerals in grain, such as iron, copper, zinc and magnesium. Enriched flour is missing copper, zinc and magnesium and all the fiber of whole wheat flour. Dietary fiber helps regulate your bowels by increasing bulk in your intestines and improving mobility. Bran is an important fiber to maintain a healthy gastrointestinal tract. High-fiber diets help you feel full, and may contribute to a healthy weight loss if you are dieting.

Endosperm

The endosperm is the middle of the whole wheat grain, and the largest part of the kernel. It is made up of carbohydrates and protein, with small amounts of B vitamins and minerals. About 50 to 75 percent of the endosperm is starch. This is the part of the grain that becomes enriched white flour. It provides baked goods with a mild flavor and smooth texture.

Considerations

Some people have allergies to wheat products and should avoid whole wheat flour as well as enriched white flour. Talk with your health professional if you have any concerns.

The Whole Truth

The health benefits of wheat depend entirely on the form in which you eat it. These benefits will be few if you select wheat that has been processed into 60% extraction, bleached white flour. 60% extraction—the standard for most wheat products in the United States, including breads, noodles and pastas, baked goods like rolls or biscuits, and cookies—means that 40% of the original wheat grain was removed, and only 60% is left. Unfortunately, the 40% that gets removed includes the bran and the germ of the wheat grain—its most nutrient-rich parts. In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.

Since 1941, laws in the United States have required “enrichment” of processed wheat flour with vitamins B1, B2, B3 and iron in response to the problems created by 60% extraction. Since not nearly as much of these B vitamins and iron are replaced as are removed from 60% extraction flour, “enriched” seems an odd word to describe this process.

If you select 100% whole wheat products, however, the bran and the germ of the wheat will remain in your meals, and the health benefits will be impressive! Our food ranking qualified whole wheat (in its original non-enriched form) as a very good source of dietary fiber and manganese, and as a good source of magnesium.

The many benefits of whole wheat products are being recognized more and more by consumers. Even though many health-conscious individuals have been cutting back on their intake of total carbs and refined wheat products (by about 10% between 1997-2007), the demand for whole wheat products has actually increased during that same time period. This trend fits in well with a Mediterranean diet approach to health, which looks to lower overall carbs but higher whole grains, including whole wheat.

Know Your Whole Grains

A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. The whole grain may be used intact or recombined, as long as all components are present in natural proportions. To recognize whole grains, keep this list handy when you go to the grocery store and choose any of the following grains:

• Whole-grain corn

• Whole oats/oatmeal

• Popcorn

• Brown rice

• Whole rye

• Whole-grain barley

• Wild rice

• Buckwheat

• Triticale

• Bulgur (cracked wheat)

• Millet

• Quinoa

• Sorghum

• 100% whole wheat flour

But what about when you’re buying processed products, such as a loaf of bread? You probably know to avoid products made of “refined” wheat. But did you know that some manufacturers strip the outer layer of bran off the whole kernel of wheat, use the refined wheat flour, add in molasses to color it brown, and call it “100% wheat” bread? That’s true — but it is not a whole grain.

That’s why it’s important to check the ingredient list for the word “whole” preceding the grain (such as “whole wheat flour”). Ideally, the whole grain will be the first ingredient in the list, indicating that the product contains more whole grain than any other ingredient.

One way to find whole grains is to look for the FDA-approved health claim that reads, “Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat, and cholesterol may reduce the risk of heart disease and some cancers.” This is found on whole-grain products that contain at least 51% whole grain ingredients (by weight) and are also low in fat.

Women Who Eat Whole Grains Weigh Less

A study published in the American Journal of Clinical Nutritionunderscores the importance of choosing whole rather than refined wheat to maintain a healthy body weight. In this Harvard Medical School / Brigham and Women’s Hospital study, which collected data on over 74,000 female nurses aged 38-63 years over a 12 year period, weight gain was inversely associated with the intake of high-fiber, whole-grain foods, such as whole wheat, but positively related to the intake of refined-grain foods, such as products made from refined wheat. Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains.

Whole Grains Reduce Risk of Metabolic Syndrome

First we were told, “Don’t eat fat, and you’ll stay trim.” After following this advice only to see obesity expand to never before seen proportions, we’re told by the food gurus, “Eating fat is fine. Shun carbohydrates to stay slim.”

In our opinion, neither piece of dietary advice is complete, accurate or likely to help us stay slim or healthy. Just as different kinds of fats have different effects in our bodies (e.g., saturated and trans fats are linked to increased risk for cardiovascular disease while omega-3 fats decrease cardiovascular disease risk), some carbohydrates, such as whole grains, are healthful while others, such as refined grains and the foods made from them, are not.

The latest research is clearly supporting this vital distinction. Refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more wholegrain foods is being shown to protect against all these ills. Common features of the metabolic syndrome include visceral obesity (the “apple shaped” body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.

In one of the most recent studies, which appeared in Diabetes Care, researchers who analyzed data on over 2,800 participants in the Framingham Offspring Study, found that the prevalence of both insulin resistance and the metabolic syndrome was significantly lower among those eating the most cereal fiber from whole grains compared to those eating the least.

Prevalence of the metabolic syndrome was 38% lower among those with the highest intake of fiber from whole grains. Conversely, study subjects whose diets had the highest glycemic index and glycemic load, both of which are typically low in whole foods and high in processed refined foods, were 141% more likely to have the metabolic syndrome compared to those whose diets had the lowest glycemic index and glycemic load. In other words, compared to those whose diets were primarily composed of whole high fiber foods: whole grains, legumes, vegetables and fruits.

The researchers concluded, “Given that both a high cereal fiber content and lower glycemic index are attributes of wholegrain foods, recommendation to increase wholegrain intake may reduce the risk of developing the metabolic syndrome.” Our perspective at the World’s Healthiest Foods is that a way of eating that relies on the healthiest foods from all the food groups—the whole foods that contain the healthiest fats, carbohydrates and proteins—is the most effective, intelligent, and most enjoyable way to not only lower your risk of developing the metabolic syndrome, but to stay slim, vital and attractive throughout a long and healthy life.

THE MAIN BENEFITS OF WHOLE GRAINS

The benefits of whole grains most documented by repeated studies include:

• stroke risk reduced 30-36%

• type 2 diabetes risk reduced 21-30%

• heart disease risk reduced 25-28%

• better weight maintenance

Other benefits indicated by recent studies include:

• reduced risk of asthma

• healthier carotid arteries

• reduction of inflammatory disease risk

• lower risk of colorectal cancer

• healthier blood pressure levels

• less gum disease and tooth loss

SUMMARIES OF RECENT WHOLE GRAIN HEALTH RESEARCH

To support the deliberations of the 2010 Dietary Guidelines Advisory Committee, Oldways and the Whole Grains Council have compiled a summary of research on whole grains and health that has been undertaken since the 2005 Dietary Guidelines. This PDF report includes information from almost four dozen studies, largely from 2006 to 2008; it augments an earlier compendium from the Bell Institute of Nutrition at General Mills.

Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily.

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