Confused about Whole Grain vs Whole Wheat?

At least once a week someone asks me about  the differences between whole grain and whole wheat.  Because I kept getting that question, I thought that maybe I should just share the answer with all of you just in case you were wondering the same thing.  First of all, grains (also known as cereal grains) are grasses that are cultivated for the edible components of their fruit seeds¹.  A whole grain is the entire edible part of any grains.  A list of grains includes the following:

• Wheat
• Barley
• Spelt
• Corn
• Oats
• Rice
• Buckwheat*
• Rye
• Quinoa*
• Millet
• Amaranth*
• Sorghum
• Teff

*not real grasses, considered as pseudocereals

The entire (whole) edible parts of the grain include the following²:

1. Bran:  the outer layers of the grain that supplies antioxidants, B vitamins, trace minerals, and dietary fiber.
2. Endosperm: the inner part of the grain with most of the proteins and carbohydrates and small amounts of vitamins and minerals.
3. Germ:  the small but very important part; it sprouts, generating a new plant.  It is rich in B vitamins, vitamin E, trace minerals, antioxidants and essential fats.

As you see, most of the fiber and vitamins/minerals come from the bran and the germ parts of the grain.  When the grain is milled, the germ and the bran are stripped away leaving behind the endosperm, which is how white flour is produced.  Because this flour does not contain any vitamins or minerals, the government has required that iron and B-vitamins are added back in to the flour, hence the name “enriched wheat.”

So how do you select which bread to choose?  Here are some tips:

1. Look at the ingredients label on the product.  Look for the words “whole grain”, “whole wheat”, or “100% whole grain.”  You would want to purchase this product.
2. If you see the word “enriched” or “wheat flour” do not purchase.  Wheat flour is another name for white flour!  Do NOT be fooled by the words on the package—it’s just advertising!
3. Beware of breads labeled as “7-grain” or “multigrain” as these may or may not be true whole grains; it could just be a marketing ploy.  The only way to know for sure is to read the ingredients label.
4. Pay attention to the amount of dietary fiber on the label; if the product is a whole grain, it will be high in dietary fiber.

So the bottom line to this article, in terms of nutrition, both “whole grain” and “whole wheat” are great for you!  In fact, whole wheat is a type of a whole grain.

¹“Cereal.”  Wikipedia. May 23, 2009. <http://en.wikipedia.org/wiki/Cereal>.  May 28, 2009.

²Duyff, Roberta Larson.  Complete Food and Nutrition Guide.  New Jersey: John Wiley & Sons, Inc., 2006.

What in the World is Gluten-Free?

Perhaps you have seen these words or even heard your friends or associates say that they are on a gluten-free diet.  Do you know what gluten is or where does gluten come from?  Is it just another fad or marketing scheme? 

 

Gluten is a by-product of two proteins, gliadin and glutenin, that are found in grains such as wheat, rye, and barley.  In bread baking when water is mixed with wheat based flours and yeast and then kneaded several times, gluten is formed and causes the dough to rise.  Gluten is an important component in cooking, especially for baking.

 

So, if gluten has purpose in cooking, then why in the world would anyone want to eat gluten-free?  I’m glad that you asked!  The most common reason why a person might eat a gluten-free diet is because he/she may have Celiac (See lee ak) Disease, which is an autoimmune disorder that damages the small intestines whenever a person eats anything with gluten. Table 1 shows some of the signs/symptoms of Celiac Disease.  Some of these can also imitate other bowel disorders, so to be certain, please consult with your doctor and get tested if you have experienced any of these.

 

Symptoms of Celiac Disease (one or more)
Recurring bloating, gas or abdominal pain	Infertility male & female
Chronic diarrhea or constipation	Spontaneous miscarriages
pale, foul-smelling stool	Canker sores inside mouth
Unexplained anemia	Tooth discoloration or loss of enamel
Bone or joint pain	Vitamin K Deficiency
Behavior changes/depression	Failure to thrive (infants)
Missed menstrual periods	Fatigue
Hereditary (2nd degree relatives–aunts, uncles, cousins)

Table 1.Some symptoms of Celiac Disease (source celiac.org)

 

Another reason why people may choose to eat gluten-free is if they have been diagnosed with ADD/ADHD (Attention Deficit Disorders) or autism.  Many claims have been made that when people with these disorders have eliminated gluten (as well as dairy), they have improved tremendously!  Also people who suffer with arthritis can benefit from a gluten-free diet (see past article “Can Food Help Arthritis?”). 

 

Now that you understand the basics about gluten, are you curious about what foods to eat that are gluten-free?  There are several foods that are available on the market that you can eat which do not contain gluten.  Just look for “gluten-free” on the package and the food ingredients label.  Make certain to beware of foods that are labeled as “no wheat” because sometimes that item may contain gluten!  So, the best way to determine if a product is truly gluten-free is to carefully read the food ingredients label.  Table 2 shows a list of foods to eat and avoid for a gluten-free diet and Table 3 indicates what foods that may contain gluten.

 

Grains to Eat	Grains to Avoid
brown rice	wheat
corn	oats
soy	spelt
tapioca	barley
quinoa	drum wheat
millet	semolina
sorghum	kamut
buckwheat	rye
arrowroot	wheat starch
amaranth	wheat/rye/barley hybrids
flax

Table 2 Grains for a gluten-free diet (source: livingwithout.com)

 

Foods that May Contain Gluten
beers	imitation seafood
breading	malt, malt flavorings
vinegar	marinades
coating mixes	pastas
croutons	processed meats
communion wafers	sauces
dressings	soy sauce
energy bars	soup bases
cereal/cereal products	thickeners
imitation bacon	MSG

Table 3 Foods that may contain gluten (source: livingwithout.com)

 

I know that this may be a little overwhelming; Rhonda’s Cooking is here to help you through the challenge!  Because I am on a gluten-free, dairy-free and anything-artificial-free diet, I have a number of recipes in my upcoming cookbook that will be beneficial for you.  So, just send an email to info@rhondascooking.com to put your name on the list.