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Home > Archive > Feb 21, 2008

Enjoying Whole Grains
By Bev Rankin
Because I had so much response to my article on bulgar wheat, I decided to do some research and find some answers to questions I have had regarding the whole-grain issue and really how much whole grain, if any, are in the products we purchase at the grocery store.  Well, here is the scoop!
“Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed.  If the grain has been processed, (e.g., cracked, crushed, rolled, extruded, and/or cooked) the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed” says the Council on Whole Grains.
It is my understanding that if the product you are purchasing doesn’t have a whole grain stamp on it, then there are other ways to figure out what you are actually purchasing.  First, check the label on the package.  Many whole grain products will list the grams of whole grain contained in their product.  It will say something like “100 % whole wheat.”  I learned, however, that we should be skeptical if we see the words “whole grain” without any more details.  It is possible that this product may only contain a very small amount of whole grains.
According to the Whole Grain Council the following are words you may see on packages and then what they really mean:
1.)  Whole grain (name of grain); whole wheat; whole (other grain); stoneground whole (grain); brown rice; oats, oatmeal (including old-fashioned oatmeal, instant oatmeal); and wheatberries. These words mean that they contain all parts of the grain, so you’re getting all the nutrients of the whole grain.
2.)  Wheat flour; semolina; durum wheat; organic flour; and  mutligrain (may describe several whole grains or several refined grains, or a mix of both). These words mean MAYBE they contain what they say they do.  These words are accurate descriptions of package contents, but because some parts of the grain MAY be missing, you are likely missing the benefits of whole grains.
3.)  Enriched flour; degerminated (on corn meal); bran and wheat germ.  These words never describe whole grains!
I have learned that words like “wheat,”” durum,” and “multigrain” can, and do appear on good whole grain foods.  However, none of these words, all by themselves, guarantees that the product is whole grain or refined grain. 
“If the first ingredient listed contains the word ‘whole’ (such as whole wheat flour or whole oats), it is likely–but not guaranteed–that the product is predominantly whole grain.  If there are two grain ingredients and only the second ingredient listed is whole grain, the product may contain as little as 1% or as much as 49% whole grain”  according to the Whole Grain Council.  I think it is difficult to determine what percentage of whole grain we are getting unless there is a whole grain stamp. 
Different grains vary in the amount of fiber they contain.  Some products that are high in fiber sometimes contain bran or other added fiber without actually having much if any whole grain.  However, no matter what you pick out, both fiber and whole grains have been shown to be healthy.
Whole grains include such grains as wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, and rye.  It’s nice to know that when we are munching popcorn at the theater, eating a bowl of hot oatmeal for breakfast or even giving our toddler Toasty-O’s to keep them quiet in church, we are doing something good for our bodies!
The one thing I did know about whole grains is that they contain antioxidants, vitamins and minerals which are oftentimes a better source of disease fighting phytochemicals and antioxidants than are found in some fruits and vegetables.    I guess the most shocking information I found while doing my research was the fact that buckwheat is not really a grain at all!  Buckwheat is a cousin of rhubarb and certainly not wheat!  But, get this, it is the only grain  (adopted into grain family) known to have high levels of an antioxidant called rutin which apparently can improve circulation and prevent LDL cholesterol blockage.
Bread wheat comes in either “hard” or “soft” according to its protein content.  Hard wheat has more protein and gluten which is used more often for bread.  Soft wheat is more commonly found in cake flour, etc., with lower protein.
One of my children’s favorite wheat dishes was my basic granola.  They didn’t know what boxed cereal was until they were nearly in high school.  Not only did they eat this mix for breakfast, but also a snack right from the storage jar.  You can get creative and add lots of ingredients you might like better.  This is just the basic recipe.  You enhance yours and call it “your recipe” by perhaps adding dried apricots instead of raisins or dried cherries instead of cranberries.

Basic Granola
4 cups rolled oats (uncooked)
1 cup wheat germ
1 cup shredded coconut
1/4 cup sunflower seeds
1/4 cup sesame seeds (optional)
1/2 cup dried cranberries
1/2 cup raisins
1-2 cups chopped nuts - mix and match, your choice
1/2 cup vegetable oil
3/4 - 1 cup honey
Combine dry ingredients in a large bowl.  Mix honey and oil together and heat until honey is thinned.  Stir into dry mixture.  Spread on two greased cookie sheets or two large dripper pans.  Bake at 300 degrees until lightly browned (15-20 minutes).  Stir every five minutes during baking.  Remove from oven and add fruit and nuts.  Stir once again and several more times until mixture is cold.  My original recipe always said to bake the dry ingredients and then add the fruit; however, I put everything in at once.  We like it better that way because the raisins plump, the nuts become toasted and glossy and everything gets coated with all that yummy honey.  I always store my granola in a large glass container with a tight fitting lid, but I have used plastic also.  Remember, this recipe has oil it in and won’t stay on the shelf indefinitely without getting a little rancid.  I, however, never have had that problem.  I couldn’t keep enough of this stuff made up.  Enjoy! 

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