Whole grains and Fresh Flour: Are you being robbed?
What is now been considered “The Great Grain Robbery” is still widely unheard of in the world. The use of refined white flours or pre-processed “whole-grain” flours are among the most consumed foods for the average American. I submit to you that you are being robbed.
Whole Grains:
Are you getting the whole grain and all of its benefits when you see “whole grains” listed as an ingredient. What about “wheat bread” or “whole wheat bread” in the store? According to the Whole Grains Council, a product may be listed as “whole grain” even if the “product may contain… refined flour” (Whole Grain Stamp, n.d.).
According to the Harvard Medical School, the glycemic index (GI) for the average store-bought “whole wheat” bread was approximately the same as the GI for the average store-bought white bread (Glycemic index and glycemic load for 100+ foods, n.d.) This is due to the allowed labeling of what is considered “whole grain”. Whole grain or whole wheat does not always mean what you think it does. Do you want your “whole grain” products to contain any part-grain white flour? No!
That should be disturbing because the consumer is essentially being robbed of high quality, important nutrients that are vital to our body’s health and well-being.
According to research done by authors Campbell, Hauser, and Hill (n.d.):
Many factors affect the nutritional quality of bread. Consumers need to be aware of these to make wise choices as they decide upon purchasing breads, so as not to deceive themselves. It is advisable to avoid refined, bleached flour, even if it is enriched, and to chose whole wheat flour. However, store-bought whole wheat flour is likely to be void of the germ and a part of the bran, in which the nutrients are most concentrated. Also, it is usually treated with the same chemical improvers as white flour, and may have been irradiated.
White Flour and Gluten
Gluten content in white flour far exceeds the amount in whole wheat flour. When the part of the grain that does not include gluten is removed, the gluten concentration increases. It is no wonder many people are gluten intolerant these days. They are missing out on the vital nutrients, enzymes and antioxidants that help to balance the grain as a whole.
This is one theory on why “gluten-fee” has become such a big fad. There are few out there who use gluten grains in their entire, whole grain form with all of the essential vitamins, minerals, and phytonutrients that help to balance the effects on our bodies. Some people who previously thought they were gluten intolerant, or had an aversion to grains (specifically wheat) due to fad marketing, find that when they consume products made from freshly-milled whole grains their body can process it in an acceptable manner.
Lose Weight
“Evidence shows that intake of whole grain… is associated with lower body weight” (Body Weight NEL, 2010).
Heart Disease
“Evidence from large prospective cohort studies shows that whole grain intake… protects against heart disease” (Cardiovascular Disease NEL, 2010).
Cancer
“Food processing might also alter foods in ways that might affect cancer risk. An example is the refining of grains, which greatly lowers the amount of fiber and other compounds that may reduce cancer risk” (Food additives, safety, and organic foods, 2012).
Diabetes
“Consumption of whole grain is associated with a reduced incidence of type 2 diabetes in large prospective cohort studies” (Diabetes NEL, 2010).
Fresh Flour:
The fresher the flour, the fresher the food!
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What about white flour?
One of the main reasons white flour exists is because of its super long shelf life. Are you willing to sacrifice your health for your shelf? Expert Jonathan Grindell (2010) reports “[Refining] whole wheat into white flour may cause as much as a 300-fold decrease in phytonutrient content.” In addition to the decrese in nutrients, harmful additives are frequently added to white flour to aid in product stability or improve baking – usually at the expense of our health. Additives such as bleach, bromine, maturing agents, etc. should be of concern to all of us.
“Enriched Flour”
Besides the additives that may be present in white flour, of note is the over 30 vitamins and minerals that exist in a wheat berry in its whole grain form. When it is processed into white flour, approximately 25 of those nutrients are degraded significantly either through removal or oxidation of nutrients over time. Then the manufacturer adds 5 of these nutrients in synthetic form back into the flour. Thus we have “enriched flour”. En “riched”! In my opinion, it should be called En”poored” flour or “Poor-house flour” because it is poor in terms of the richness of the natural nutrients it originally contained.
Use Fresh Whole Grain Flour
I encourage you to use fresh flour and only buy fresh flour baked goods as much as possible. You can taste the difference and your body will thank you. You can grind your own grains with a Grain mill purchased from FreshFlourKitchen.com. Or if you live in the Phoenix Area and do not want to grind your own or bake your own bread, you can have fresh flours and fresh flour breads delivered to your door from Real Food Central. Just click “Order Your Share” on the side bar or call us if you have questions.
What bread is safe to eat if I am not a Celiac?
Bread made from freshly milled grains utilizing the whole grain or bread made from sprouted whole grains. We recommend making your own, but if you would like to purchase some, here are some good breads we recommend:
- Bread from Real Food Central if in one of our delivery areas in the Phoenix Area.
- Food for Life Ezekiel Bread available at most health food stores and is become more available at other warehouse stores and common grocery stores.
- Bread from Great Harvest Bread Company
- If you find a bread you think we should post here on our recommendations, contact us and we will check it out.
Leave your comments or questions below:
Please ask us for any clarifying information, comment with your thoughts, or pose an alternative viewpoint. If you have a testimonial of what whole grains have done for you, please leave that below too.
References:
Body Weight NEL. (2010) USDA. Retreived from http://www.nutritionevidencelibrary.gov/conclusion.cfm?conclusion_statement_id=250273
Campbell, J., Hauser M., & Hill, S., Nutritional characteristics of freshly ground breads, (n.d.) Retrieved from http://eap.mcgill.ca/publications/EAP35.htm
Cardiovascular disease NEL. (2010) USDA. Retreived from http://www.nutritionevidencelibrary.gov/conclusion.cfm?conclusion_statement_id=250211
Diabetes NEL. (2010) USDA. Retrieved from http://www.nutritionevidencelibrary.gov/conclusion.cfm?conclusion_statement_id=250212
Glycemic index and glycemic load for 100+ foods (n.d.) Harvard Medical School. Retrieved from http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm
Grindell, J. (2010). Great Grain Robbery (Video). Retrieved from http://nutritionfacts.org/video/great-grain-robbery/
Whole Grain Stamp. (n.d.) Retrieved from http://wholegrainscouncil.org/whole-grain-stamp