Whole Grain Breads For Whole Health

Whole grain breads are part of healthy eating for your whole health.

Why are they so important...

These breads are made using the whole grain or caryopsis. To be considered whole grain each of the following must be included:

• germ - which is the seed
  
• endosperm - this is the nutritive tissue inside the seed
  
• bran - and this is the outer layers of the cereals or grains supplying dietary fiber
  

Wheat flour is not whole grain. It is, in fact, just another name for flour. Because flour is commonly made from wheat, the name just got shortened over time. Here the bran and germ are removed in the grain refining process. So it cannot be considered whole grain. When the bran and germ are removed there is a loss of dietary fiber, vitamins and minerals. This is the condition of the white breads.

Breads made with the whole grain have the bran, germ and endosperm. With whole grain you would still be getting the natural dietary fiber with the vitamins and minerals.

Well then, white bread is a no, no health-wise. And whole wheat bread is a whole grain bread. Making it the healthier choice.

Other cereal grains are:

• amaranth
  
• barley
  
• bulgar - this is a form of wheat that has been parboiled, cracked and dried
  
• buckwheat
  
• corn - this even includes popcorn
  
• millet - this is a cereal grass
  
• quinoa - seeds of the goosefoot which is then made into flour
  
• rice
  
• wild rice
  
• rye
  
• oats
  
• sorghum - a cereal grass
  
• teff - this is native to northern Africa
  
• triticale - a hybrid of wheat and rye
  

And pearl barley is milled into small, round grains. This milling removes the bran layer. So, pearl barley is not whole grain. It is used for cooking, as in barley soup. On the other hand, dehulled barley has had only the inedible hull removed. So it is still considered to be whole grain.

Why eat whole grain breads?

They provide a source of dietary fiber. A lack of fiber can bring about constipation. And over the long term a lack of fiber can progress to digestive disorders including colitis and diverticulitis.

Another reason to choose these breads is because they have the vitamins and minerals of the bran and sperm. White bread, as you recall, has had the bran and germ removed during processing.

True, white bread is enriched. Yet it is always better to eat foods that don't need to be repaired.

Moving to whole grain breads is a sensible choice. In anticipation of your kids protests, I suggest first going to 60% whole wheat. This eases them into the change. And then after a couple of weeks, buy the whole grain.

Another suggestion is to discuss the changes with your children. Maybe even let them choose the variety of whole grain bread. With their input, they are more likely to agree to the change.

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