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Whole Grain Vs Whole Wheat Vs Whole Meal Vs Granary Refined Bread? Which is best? What to choose? By Ike Muoma Bsc (Hon)

Few

foods can claim to play such a prominent part of the staple diet in so

many different cultures around the world as bread. From French breads to Mexican Tortillas, rye breads to Indian Naan. All as well as many more have been a universal part of many cultures diet for hundreds of years providing essential nutrients such as vitamins & minerals, proteins as well as fibre and carbohydrates. With all said very few people would know the difference or health benefits between the different breads. To most, apart from the taste, a loaf of bread is a loaf of bread. One or two may recognise that wholemeal has health benefits over white bread but out of these few would be able to pin point these benefits. And ask most people what the differences between Whole Meal, Whole Grain, Whole Wheat and Refined White Bread very few would be able to say for sure. So what is the difference and health benefits some of those breads stacked on the super market shelves? What breads are the best when say on a calorie controlled or to low cholesterol high fibre diets? To know the answer to all these questions a discussion of grains is needed. Breads are usually made from wheat flour, but may be made from any variety of grains, and may contain seeds, nuts, and fruits for flavour and texture. Whole grain or Wholeweat breads are seen as those being the most nutritionally rich. These breads contain three components: The Bran, Germ and Endosperm of the grain. The Bran contains most of the seeds fibrous properies, forms the outer layer of the seed and is rich in nutrients such as being the part where new plants sprout contains Niacin, Thiamine, Riboflavin, vitamin E, magnesium, phosphorus, iron and zinc. The Germ also contains some protein and fat. The Endosperm or the Kernal of the seed contains most of the protein and carbohydrate and also contains a small amount of vitamins and minerals.
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维生素B2
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纤维性能

niacin, thiamine, riboflavin, magnesium, phosphorus, iron and zinc. The Germ

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Grains being part of the staple diet for many cultures are a pre requisite for whole host of products both refined and unrefined. These can be seen below:

Grain Products
Whole grain Whole-wheat bread, rolls, crackers Corn tortillas Graham crackers Oatmeal Popcorn Pumpernickel bread Ready-to-eat cereals Rye bread & crackers Brown rice Whole-wheat pasta Whole-wheat cereals Bagel Cornmeal Crackers English Muffins Farina French bread Grits White Hamburger & hot dog buns Italian breads Macaroni Noodles Pancakes & Waffles Pretzels Ready-to-eat cereals Rice spaghetti Refined

Refined grains such as French bread and Bagels go through a process at the mill where-by the germ and bran parts are removed thus they do not contain all the nutrients as whole grain products as well as not providing the same amount of fibre. Wholemeal refers to Whole grain which has been milled to a finer texture during the processing stage. Hence there is not really any marked difference between wholemeal and wholegrain. However examining the two can give us an indication of how the two undergo slightly different processing. If the two are compared, the Wholemeal’s texture seems finer than the Wholegrain. Nutritionally speaking there is little difference.
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In terms of health benefits, which is the best bread to choose? And what health benefits are offered by consuming healthy bread? Again to answer this we need to examine fibre closely and look at the effects it has on the body. As we already know the Bran part of the grain contains most of the fibrous material. This fibrous material is actually an indigestible sugar known as non-starch
难消化的糖称为非淀粉多糖

polysaccharide. These non-starch polysaccharides come in two forms: soluble and insoluble. Soluble fibres dissolve in the gut leaving a viscous solution that slows down movement of nutrients through the bowel and into the
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bloodstream. Foods containing large amounts of soluble fibre such as apples, barley and strawberries will slow the release of sugar into the blood stream and are ideal for not only diabetics but also those suffering from dysentery (diohrea). It can also decrease the chance of heart disease by lowering blood cholesterol levels. Insoluble fibres have a sponge-like effect within the gut. These soak up water and swell in size getting heavier and heavier. This has the
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result of a feeling of fullness and added bulk to the gut contents leading to and increased transit time of gut contents reliving constipation. The following table
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lists common types of soluble and insoluble foods:

Types of fibre
Soluble
Apples Barley strawberries pears legumes Oats

Insoluble
Wholemeal breads & cereals Wholegrain breads & cereals Whole wheat flour Beans Brown rice Oats

As the table above suggests, bread made with Whole wheat flour as well as Wholemeal and Wholegrain breads contain lots of insoluble fibre which will keep the bowls healthy speeding up movement of nutrients through the digestive tract. This effect differs from other breads such as refined 3

white/brown where the bran or fibrous component has been removed. Refined breads or those foods that contain white flour being high in processed sugars tend to have a higher glycemic index compared to foods from whole grain sources. Unlike these products, high refined sugar products tend to elevate the blood sugar levels quite rapidly. This spiking of the blood sugar levels however, rapidly reverses leaving the individual feeling low and lethargic. Also those following diets filled with foods affecting the blood sugar in this way, have been associated with a higher incidence of diabetes and heart disease. This together with the fact that most of the essential fatty acids, vitamins and minerals are stripped during the milling process (about thirty nutrients in all) with only about five being re-introduced (Iron, Niacin, Thiamin, Riboflavin, and — recently added to the list — folic acid.) Apart from anything, the high fibre, high nutrient content, lower Glycemic index of bread made from whole wheat flour makes it a far healthier choice than refined bread. A glossary of the most well known breads can be seen on the next overleaf.
Whole grain has the entire kernel of the grain from the bran to the endosperm to the germ. Whole grain flour is not refined and therefor maintains its full nutritional value. Whole grain bread is a good source of B vitamins and fiber and is lower in fat than whole wheat bread. Whole wheat has the bran and germ removed during the refining process and is left containing only the endosperm. Unfortunately, the majority of vitamins and fiber are contained in the wheat bran and wheat germ that is shed during the refining process. It has half of the nutrients stripped away during the refining process.
Rye is a cereal grain that looks like wheat but is longer and more slender and varies in color from yellowish brown to grayish green. It is generally available in its whole or cracked grain form or as flour or flakes that look similar to oldfashioned oats. Because it is difficult to separate the germ and bran from the endosperm of rye, rye flour usually retains a large quantity of nutrients, in contrast to refined wheat flour.

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Glossary of breads

White bread

Brown bread

Granary bread

Whole grain\Whole Wheat Whole meal Wheatgerm bread High fibre bread Bagel

White bread is made with flour milled from the inner part of the wheat grain after the husk has been removed. It also contains water and yeast along with various additives, preservatives and emulsifiers. The flour is often bleached. Brown bread is made from wheat flour with some of the bran removed. Its colour comes not only from the brown part of the wheat grain but also from added colouring such as caramel. Granary bread (also known as whole wheat) is made with either wholegrain flour or white flour with bran and wheat germ added. Contains the Bran, Germ and Endosperm of the grain Contains the Bran, Germ and Endosperm of the grain but is finely milled giving a finer texture wheat germ bread is made from brown or white flour to which at least 10 % processed wheatgerm has been added. High fibre white bread is made with white flour with added fibre from non-wheat sources such as rice bran or Soya hulls. Bagel is an east European and Jewish roll with a hole, boiled and then baked from proven yeast, often sprinkled with caraway and poppy seeds. Normally made with white flour but whole wheat, rye and onion flavoured versions are also available. Pitta is Middle Eastern flat bread that is sometimes split to form a pocket into which a variety of fillings are placed. White and wholemeal versions are available. Chapatti is an Indian flat disc of bread which can be leavened or unleavened. Normally made with wholemeal wheat flour, it is a source of protein, fibre, iron, magnesium and thiamine.

Pitta

Chapatti

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Modified from http://www.sanjeevkapoor.com/reference/glossary/glossary10.asp

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