Whole Grains

Most healthy eating recommendations advise eating “whole grains” as part of a well-rounded diet, but what does that actually mean? And why are whole grains supposed to be so good for a person?

A whole grain contains the entire seed of the plant, called the kernel. This whole grain kernel contains three edible parts – the bran, the germ, and the endosperm – protected by an inedible husk.

The bran, the fibrous outer layer, contains antioxidants, B vitamins, iron, copper, zinc, magnesium, phytochemicals, and fiber. The germ is the embryo of the grain which has the potential to sprout into a plant. It contains vitamin E, B vitamins, some protein, minerals, and healthy fats. The endosperm, the largest part of the kernel, is the food supply for the germ; to provide energy for a young plant. It contains starchy carbohydrates, proteins, and small amounts of B-vitamins and minerals.

In the late 1800s, new milling techniques were developed which allowed the bran and the germ to be removed. This produced “refined” grains such as white flour and white rice. These products were considered more palatable and more prestigious. BUT, the use of refined grains produced very serious world-wide health and nutrition problems. The diseases of beriberi, a vitamin B1 (Thiamine) deficiency, and pellagra, a vitamin B3 (Niacin) deficiency resulted. Both of these diseases resulted high death rates.

“Refined” grains are NOT whole grains. They are missing one or more of the three kernel parts. For example, white flour has had the bran and the germ removed, leaving only the endosperm. The refining process removes 1/4th of the protein and 1/2 to 2/3s of nutrients. To combat the loss of the nutrients, these refined grains are now “enriched”. This process adds back some, but not all and not in the same amounts, of the vitamins and minerals lost in the refining process.

In general, the enriching process does not replace vitamin E, vitamin B6, magnesium, potassium, or fiber. It replaces, in larger amounts than usually found in the whole grain, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), iron, and vitamin B9 (Folate).

There are two types of wheat that are ground into flour. The usual wheat used in whole wheat flour is a red wheat, hence the darker color of the flour. There is also a white wheat, and when ground, makes a paler and somewhat lighter flour.

Gluten is protein found in wheat, barley, and rye. These days, there is a lot of discussion in medical circles and the general public about gluten sensitivity. The most serious disorder related to gluten intake is called celiac disease. It affects only about 0.7 – 1% of the population. A minority of people, probably less than 1% of the world’s population, have wheat allergies. Gluten sensitivity (causing GI distress) may affect anywhere from 0.6 to 50% of the population, depending upon which study you read.

Many people note that they are sensitive to gluten containing products in the United States, but when they travel to Europe they are able to eat bread and pasta without problems. So why this discrepancy? There are two things. First, the flour in a lot of European products comes from a soft wheat that is lower in gluten.

The other issue revolves around the use of the chemical glyphosate (sold as “Round-Up”) in the United States. Glyphosate is a broad-spectrum systemic herbicide and crop desiccant. It is banned or its use is significantly restricted in much of Europe. It is used in the US not only as a weed killer in agriculture, but to dry wheat faster than natural drying. Supposedly, Glyphosate is “inert” in humans. However, it can disrupt or kill bacteria in our intestines that help to digest intact gluten protein. So, it is possible that people are gluten sensitive because the bacteria helpful in digesting gluten are not available to do their job.

There are many other whole grains that can be substituted for gluten containing grains. Some of these are: oats, brown or black rice, wild rice, buckwheat, quinoa, sorghum, millet, and popcorn. One can also purchase on-line European flours to try for home baking. One of my next projects is to buy some European flour and try it to compare to US produced flour products.

Included in this blog is a recipe for a tomato and mushroom mixture to use atop a whole grain. Use your imagination when cooking. Add whatever are your favorite herbs and use your choice of whole grain. Here is to creative cooking and healthy eating!