Originally published July 27 2005
Not all breads are a good source of whole grains
by Mike Adams, the Health Ranger, NaturalNews Editor
Although bread can be a good source of whole grains, not all breads have whole grains, and breads made with enriched, or white, flour are not a source of whole grain because the process used to enrich the flour removes the healthiest parts of a whole grain kernel -- the fiber-filled bran part and vitamin-packed germ core.
I recently wrote a two-part series on carbohydrates, trying to unravel the complications surrounding simple versus complex carbs, starch, fiber, etc.
"OK, complex carbohydrates are God's gift to mankind, and vegetables, fruits and whole grains are the way to go.
Breads made with enriched (white) flour are not considered whole-grain products.
Enriched flour has been processed to the point where only a portion of the whole kernel is preserved.
The bran and germ have been removed, leaving only the endosperm.
Bran is mostly fiber, but it also provides vitamins, minerals and phytochemicals (chemicals found only in plants that are believed to promote health).
As you can see, the germ and the bran are great sources for what we desperately need in our diet, particularly the fiber.
Ironically, during processing, the least healthful aspect of the whole kernel, the endosperm, is preserved.
Processing out the good stuff creates the need to "enrich" white flour by adding some vitamins and minerals that are lost.
Americans decided they wanted fluffy white flour for cooking, rather than the grittier whole-grain flour with the whole kernel intact.
Americans also have a preference for white rice, which is processed (bran and germ removed) brown rice.
Breads are a good source for whole grains, but you must be careful in your selections.
White bread obviously is a poor choice.
Research has shown that in men a minimum of 25 grams a day can reduce the risk of heart disease by about 15 percent; 40 grams a day reduces risk by 20 percent -- compared with men consuming only 3 grams per day.
The hydrogenation process that converts a healthy monounsaturated or polyunsaturated fat into a trans fat (similar to, but more lethal than, saturated fat) is another.
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