Benefits of Whole Grains, Part 2

More notes from the Grains and Breads class I've given.

Importance of grains

According to the USDA pyramid we need 6-11 servings of grains each day. God designed grain as one of the most complete foods. When the whole grain is ground into flour and baked, the resulting bread fulfills the functions for which God intended it. If the grain is coarsely ground, the bread will have a rough texture. (Graham) If the grain is finely ground, the bread will have a smooth texture. In either case, whole-wheat bread will have a brownish tint to it. The desire to eliminate the dark color and rough texture has motivated bakers over the centuries to search for ways to get smoother, softer, whiter bread.

When steel rolling mills were introduced in America in 1874 for the purpose of producing white flour, the grain was crushed rather than ground. The germ and bran were flattened and then sifted out, leaving only the starch (endosperm) for white flour. Thus white bread for the multitudes was achieved.

White flour has a longer shelf life. By taking away the germ of the wheat, which contains the oil, and the outer covering, which contains the fiber, the flour also looses 25 vitamins, minerals and proteins. The germ is one of the richest sources of vitamin E, which is necessary for the absorption of vitamin A and for general vitality. Experiments show that a lack of vitamin E can lead to heart disease. “Vitamin enriched bread” does not have all the vitamins added nor are they in the same ratio.

“In recent years, doctors have become increasingly
aware of the importance of diet in relation to general health.
As part of this awareness there has been a great surge of
interest in the role of fiber or roughage in our food, and its
possible protection against a large number of diseases which
are very common in Western Countries today.
“A striking example of the recognition of fiber’s
importance is the Health Education Council of Great Britain’s
1982 conclusion that: ‘All in all, fiber is the single most important
form of food likely to be lacking in your everyday diet.’ The
same year, the following quote appeared in a highly authoritative
document produced by he USA’s National Research Council:
‘It is highly likely that the United States will eventually have the
option of adopting a diet that reduces the incidence of cancer by
approximately one-third.’” Dr. Denis Burkitt

Whole grains can be cooked in more ways than just bread. But, whole-grain bread is one of the “fiber-rich” foods that are essential to physical health. A fiber rich diet helps reduce the following “Western Diseases”: constipation, appendicitis, diverticular disease, hiatal hernia, hemorrhoids, varicose veins, heart disease, diabetes, large bowel cancer, and gallstones. According to the National Cancer Institute (1990) diet contributed 35% to sources of cancer, even more than tobacco.

By combining a grain with beans in your meal you will make a complete protein without the necessity of including a meat or dairy product. This will usually result in a lower fat and lower cost meal. Ex: Refried Beans and Mexican Rice; Bean chili and Cornbread