TUESDAYS: Whole Grains
Reader Question from Heidi:
So I have done a little researching online and the articles I have found say that “White whole grain” bread is just as nutritious as the dark whole grain bread. One article said that it’s white just because it’s the albino white wheat that they use, but when I buy it, there is definitely a texture, weight, and taste difference. I just don’t believe it’s just as healthy. Do you have any insight or more knowledge about this subject?
Great Question Heidi! Food manufacturers have been known to make false claims until they are sued or are forced to stop. So this can be confusing to the consumers. ”The Whole Wheat White Bread” folks have some truth and some fiction. The truth is, white wheat is being used more and more in our grains because of its finer and lighter texture. It IS still as nutritions as red wheat. HOWEVER, the deception comes into play because the bread is not comprised entirely of whole white wheat. They have as little as 30% white wheat, and the rest is enriched white flour.
How can you not get tricked? Here is how to be educated in the bread aisle!
- The Whole Grains Council has given a “quick reference” stamp for companies who choose to use it. A “Good Source ” of Whole grains will have 8 grams whole grains per serving. An “ Excellent Source ” will have 16 grams of whole grains per serving. And “ 100% Whole Grain/ Excellent Source ” has 16 grams and NO refined flours.
- Second method is to read the ingredient list. If the first ingredient (or one of the first is Whole grain, Whole Wheat, Whole (other grain) or Stone ground whole grain …It has the ENTIRE GRAIN (meaning the germ, endosperm, and germ. If it says wheat flour, it may or may not be the whole grain. If it says enriched flour, it most definitely is NOT whole wheat.
- What position does the whole wheat fit in the list of ingredients. If its first, there is more whole wheat flour than white flour, if its 7th (which it is in the wheat hamburger buns I’m looking at), than it has a small percentage of whole wheat flour.
So Heidi, bottom line is: White Wheat is as nutritionally excellent as Red Wheat, but be cautious that food companies will just sneak a little bit in there and lead you to beleive the whole product is 100% whole wheat.
I actually made my own Whole Wheat White rolls for dinner last night. I used Hard White Wheat and ground it up. And I used 50% enriched flour and 50% white wheat. There was no ingredient in these rolls I couldn’t pronounce, nor was there any High Fructose Corn Syrup, present in so many commercial breads these days.
Reader Question from Heidi:
Great Question Heidi! Food manufacturers have been known to make false claims until they are sued or are forced to stop. So this can be confusing to the consumers. ”The Whole Wheat White Bread” folks have some truth and some fiction. The truth is, white wheat is being used more and more in our grains because of its finer and lighter texture. It IS still as nutritions as red wheat. HOWEVER, the deception comes into play because the bread is not comprised entirely of whole white wheat. They have as little as 30% white wheat, and the rest is enriched white flour.
How can you not get tricked? Here is how to be educated in the bread aisle!
So Heidi, bottom line is: White Wheat is as nutritionally excellent as Red Wheat, but be cautious that food companies will just sneak a little bit in there and lead you to beleive the whole product is 100% whole wheat.
I actually made my own Whole Wheat White rolls for dinner last night. I used Hard White Wheat and ground it up. And I used 50% enriched flour and 50% white wheat. There was no ingredient in these rolls I couldn’t pronounce, nor was there any High Fructose Corn Syrup, present in so many commercial breads these days.