The bran is tough; one of its jobs is to protect the other parts of the kernel from beaming rays from the sun, insects, water, and disease. The most important job it has is to give the whole grain its antioxidants, B vitamins and fiber. The germ of the whole grain is the embryo and when fertilized it will reproduce. The germ contains many B vitamins, protein, minerals, and healthy fats. Their job is to reproduce to make new plants to enrich the whole grain with vitamins. The endosperm is what feeds the germ.
The endosperms job is to give needed energy to the plant so it can grow roots down for water and nutrients, and give it energy to sprout upward for sunlight. The endosperm is the largest part of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals. Another job, like the rest, is to give it its nutritious factors. Whole grains contain all three parts of the kernel. Processing the whole grain generally removes the bran and the germ, just leaving the endosperm. By removing the bran and germ around 25% of a grains protein is lost, as well as key nutrients.
Processors do add back some vitamins and minerals to enrich the processed grains, so they still contain valuable nutrients. But whole grains are way healthier because is gives more protein, more fiber and many important vitamins and minerals that is taken out during the processing. Right now whole grains currently make up about 10-15 percent of grains on our grocery store shelves. Its a challenge for consumers to find these healthier whole grains in a mix of whole grain products that are not truly whole grain.
They are processed foods and what to make you thinking that its healthier when in reality it is not at all; to avoid this look at the label. If there are a lot of words you cannot understand or do not know, its almost always processed meaning not really the great nutritious whole grain were looking for. The most common whole grain in our daily diet is wheat. It is a cereal grain and is 2nd in the top most cropped plant of whole grains behind maize. Wheat is a staple group that is used to make flour, which makes breads, cereals, rolls, pasta, hot cereals, granola bars, dairy products, pizzas, beverages, flour¦etc.
Anything can really contain whole grains. You just have to look for it. A big question I myself had often wondered was, whats the difference between white and wheat bread. They both looked the same for the most part other than the color and are relatively the same price. I had always just bought the white bread because it is what I grew up with and knew. As I decided to get healthier about 3 months ago I decided to do some researcher and I surprising found out there was a difference! A big one! There are two big differences: how theyre processed and how healthful they are.
The flour for both is made from wheat berries, which have the three nutrient-rich parts: the bran, the germ and the endosperm. Whole wheat is processed to include all three nutritious parts, but white flour uses only the endosperm. When comparing the two breads, white is a nutritional lightweight. Whole wheat is much higher in fiber, vitamins B6 and E, magnesium, zinc, folic acid and chromium. So much better for you!! The Glycemic Index is a guide to the level at which carbohydrates is absorbed into the blood stream for energy, and the effect it has on raising blood sugar levels.
It is a measure of the degree when a carbohydrate raises your blood sugar levels. The scale is 0 to 100, with 0 being low and 100 being high. The difference between white and wheat bread according to the glycemic index is they are in different classifications specifically because of the high fiber in the whole wheat making it lower on the scale. Because I now am a consumer I know exactly what to look for on the labels when making sure in fact I am truly buying whole wheat. First I check the packaging.
A lot and mostly of whole grains tell you its whole grain by the little stamp thats solidifies it. If you cannot find the stamp you look at the labels. When youre looking for whole grain, look for these clues4 within the food label; the first ingredient is whole grain. The total number of ingredients is small, less than 5, and doesnt have chemicals/ additives you cannot pronounce. The fiber content is at least 2 grams per 1-ounce serving. The label says 100 percent whole wheat. These are the guidelines I follow and fast simple and easy to decipher between whats real and what isnt.
One of the fast food restaurants that would give you the options to order whole grain products is subway. They have a variety of bread for you to choose and several are whole grain breads. Also Panera Bread offers this as well. These to establishments are well known for being health conscious and you can eat a healthy meal with whole grains at either of these establishments. Enriched flour is flour with certain nutrients put back in that were lost during processing. These restored nutrients are iron and B vitamins like folic acid, riboflavin, niacin, and thiamine. Calcium may also be added.
The purpose of enriching flour is to give back the nutrients in the flour to match nutritious-ness of the whole grain before it was processed. Whole grains are very important in our everyday diet and are clearly better for you, forget all that processed stuff. It really just boils down to trying something new. If it tastes the same¦ why not? Change is hard and that what I have come to conclude. Its not that people do not like the whole grains¦ they dont want to try it. Its worth the chance. This is the only body we have and I think we should do everything we can to keep it healthy!