Today's topic: grains. But not all grains, only the whole ones.
So you've heard the fodder "eat whole grain," but perhaps you wonder what whole grain really means. Let me break it down reader's digest for the common American without a biology degree.
A grain has three parts: the bran, germ, and endosperm.
The bran is the outermost layer and it contains the most fiber. The germ is next and contains vitamins E and B as well as protein. The fluffy inside is the endosperm and it is comprised of 83% starch. If all three parts of the grain are present, you have yourself a whole grain.
What is in white? White bread, white pasta, white crackers? When the bran and germ (two parts that pack the most nutrients) are removed from the grain and you are left with just the fluffy, starchy endosperm. This is the component used to make these white products that frequent the American diet. We strip the nutrients, minerals, vitamins, and protein and give ourselves the leftovers.
So, at the grocery store you pick up a loaf of bread, a box of cereal, a packet of crackers. The front of the package boasts "Made with Whole Grains," "Multigrain," "Fiber," and "Heart Healthy." You turn to the nutrition facts. You find the list of ingredients and recognize some of the following: unbleached flour, enriched flour, wheat flour. Sounds pretty good doesn't it? But for every ingredient that doesn't list the word "whole" in front of it... or better yet "100% whole," you have a processed, stripped grain. Pretty sad if you are eating to give yourself vital nutrients and energy.
Still need convinced? Here is a list of nutrients that might convince you!
100% Whole Grain Bread has...
97% more vitamin E
78% more fiber
78% more magnesium
82% more vitamin B6
80% more selenium
58% more copper
37% more folacin
...than White Bread.
Summary: Make sure you locate the word WHOLE in the ingredients list in front of each substance that you believe to be a grain.
Tip: I encourage you to find a favorite local bakery in your area. My two favorite bakeries (if you are from the Lancaster City/County area) are Ric's Bread and A Loaf of Bread!
Some other recommendations: Here are a few of my favorite whole grain products.
Food for Life's Ezekiel 4:9
Bob's Red Mill's Hot Cereals
Arrowhead Mills' Cereals and Breakfast Mixes
Resources and More Information:
The Engine 2 Diet by Rip Esselstyn
The Whole Grains Council http://www.wholegrainscouncil.org/
Adios!
