WHOLE GRAIN OVERVIEW

Whole grains are cereal grains that contain cereal germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm. Whole grains can generally be sprouted while refined grains generally will not sprout. Whole-meal products are made by grinding whole grains in order to make whole-grain flour. Whole grains are a natural source of protein as well as a source of carbohydrates and are made into many different kinds of foods.

COMMON WHOLE GRAINS	COMMON WHOLE GRAINS
Wheat Oat Barley - Hulled & Dehulled (Not Pearl) Maize Brown rice Farro Spelt Emmer Einkorn	Kamut Rye Millet Quinoa Amaranth Triticale Teff Sprouted Grains Buckwheat
COMMON WHOLE GRAIN PRODUCTS	COMMON REFINED-GRAIN PRODUCTS
Whole wheat flour Whole wheat Bread Whole wheat Pasta Rolled oats or oat groats Triticale flour Popcorn Teff flour	White rice White flour White bread Hominy Pasta (Non-Whole Wheat Varieties)

IDENTIFYING WHOLE-GRAIN PRODUCTS

Whole-grain products can be identified by the ingredients list. Typically, if the ingredient lists "whole wheat," "whole meal," or "whole corn" as the first ingredient, the product is a whole-grain food item.

"Wheat flour" (as opposed to "whole-grain wheat flour" or "whole-wheat flour") as the first ingredient is not a clear indicator of the product's whole-grain content. If two ingredients are listed as grain products but only the second is listed as whole grain, the entire product may contain between 1 and 49 percent whole grain. Many breads are colored brown (often with molasses or caramel color) and made to look like whole grain when they are not. In addition, some food manufacturers make foods with whole-grain ingredients, but, because whole-grain ingredients are not the dominant ingredient, they are not whole-grain products. Contrary to popular belief, fiber is not indicative of whole grains. The amount of fiber varies from grain to grain, and some products may have things like bran, peas, or other foods added to boost the fiber content.

In Canada, it is legal to advertise any food product as "whole wheat" with up to 70 percent of the germ removed. While the resulting product will contain the benefit of fiber in the nutritional information, it lacks the more recently discovered health benefits of antioxidants found in the wheat germ. Canadian consumers can be assured of whole-grain products by a label stating 100 percent whole-grain whole wheat.

Similar to the distinction between whole and refined grains is that between whole pulses (peas, beans, and other related vegetables) and refined dal (a preparation of pulses or the thick stew prepared from these).

From AACC (American Association of Cereal Chemists) definition: "Whole grains shall consist of the intact, ground, cracked or flaked caryopsis, whose principal anatomical components - the starchy endosperm, germ and bran - are present in the same relative proportions as they exist in the intact caryopsis."

U.S. STANDARDS OF IDENTITY

The following names indicate whole-grain products, in accordance with the federal government:

• "Whole wheat bread"
• "Whole millet"
• "Whole wheat buns"
• "Whole wheat macaroni"
• "Whole wheat spaghetti"
• "Whole wheat vermicelli"
• "Cracked wheat" (as an ingredient, not part of a name, as in "cracked wheat bread")
• "Crushed wheat"
• "Whole wheat flour"
• "Graham flour" (as an ingredient, not as part of a name as in "graham crackers")
• "Entire wheat flour"
• "Bromated whole wheat flour"
• "Whole durum flour"
• "Bulgur (cracked wheat)" (note that "bulgur" by itself may or may not indicate whole grain)

CANADIAN STANDARDS OF IDENTITY

There are multiple grains such as cereal grains (e.g. wheat, rice, oats, barley, corn, wild rice, and rye) as well as pseudocereals (e.g. quinoa and buckwheat) that may be labeled whole grains.

When wheat is milled to make flour, the parts of the grain are usually separated and then are recombined to make specific types of flour, such as whole wheat, whole grain, white cake and pastry flour, and all-purpose white flour. If all parts of the kernel are used in the same relative proportions as they exist in the original kernel, then the flour is considered whole grain.

Under the Food and Drug Regulations, up to 5 percent of the kernel can be removed to help reduce rancidity and prolong the shelf life of whole-wheat flour. The portion of the kernel that is removed for this purpose contains much of the germ and some of the bran. If this portion of the kernel has been removed, the flour would no longer be considered whole grain.

FLOUR, GLYCEMIC INDEX & INSULIN RESISTANCE

Any product made with flour can have the same effect on blood sugar, whether the flour produced from whole grains or not. For example, whole grain wheat bread and white bread can have the same glycemic index. Grinding grains into flour increases the surface area upon which enzymes work to more quickly convert starch into glucose. Keeping grains as close to their original form as possible slows or prevents the digestion of starch, and a slower digestion is responsible for preventing spikes in blood sugar (which over time may lead to insulin resistance).

HEALTH & WHOLE GRAIN CONSUMPTION

In a 2002 study, consumption of whole grains was found to be associated with lower fasting insulin concentrations when compared to those associated with the consumption of refined grains. This effect as well as improved insulin sensitivity was noticeably more pronounced among obese and hyperinsulinemic subjects, suggesting whole-grain consumption to be an important component of reducing risk factors for type II diabetes when only compared to the consumption of refined grains. Consumption of whole grains has also been consistently linked with a significant decrease in risk factors for cardiovascular disease. Regular whole-grain consumption lowers LDL and triglyceride levels, which contributes to an overall 26 percent reduction in coronary heart disease-risk factors. In addition, whole-grain consumption is inversely related to hypertension, diabetes, and obesity when compared to refined grains, all of which are negative indicators in total cardiovascular health.

Of course you will note that the above section appears to contradict the one before, which stated that whole and refined grains have the same effects upon blood sugar. Whole grains, being more complex, are broken down in the digestive tract more slowly, which lowers and distributes their effects on blood sugar.

The above information was obtained from Wikipedia.org. To review the complete article with references, citations and further links, please visit this page.

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NUTRIENT GUIDE: CRACKED WHEAT BREAD

Courtesy of Rick Hall, About.com Nutrition Guide nutrition.about.com

NUTRIENT	UNITS	1 slice ------- 25.000 g
PROXIMATES
Water	g	8.950
Energy	kcal	65.000
Energy	kj	272.000
Protein	g	2.175
Total Lipid (Fat)	g	0.975
Carbohydrate, By Difference	g	12.375
Fiber, Total Dietary	g	1.375
Ash	g	0.525
MINERALS
Calcium, Ca	mg	10.750
Iron, Fe	mg	0.703
Magnesium, Mg	mg	13.000
Phosphorus, P	mg	38.250
Potassium, K	mg	44.250
Sodium, Na	mg	134.500
Zinc, Zn	mg	0.310
Copper, Cu	mg	0.056
Manganese, Mn	mg	0.343
Selenium, Se	mcg	6.325
VITAMINS
Vitamin C, Ascorbic Acid	mg	0.000
Thiamin	mg	0.089
Riboflavin - B-2	mg	0.060
Niacin - B-3	mg	0.918
Pantothenic Acid	mg	0.128
Vitamin B-6	mg	0.076
Folate	mcg	15.250
Vitamin B-12	mcg	0.005
Vitamin A, IU	IU	0.000
Vitamin A, RE	mcg_RE	0.000
Vitamin E	mg_ATE	0.146
LIPIDS
Fatty Acids, Saturated	g	0.229
4:0 Butyric	g	0.000
6:0 Caproic	g	0.000
8:0 Caprylic	g	0.000
10:0 Capric	g	0.000
12:0 Lauric	g	0.000
14:0 Myristic	g	0.004
16:0 Palmitic	g	0.127
18:0 Stearic	g	0.097
Fatty Acids, Monounsaturated	g	0.475
16:1 Palmitol	g	0.003
18:1 Oleic	g	0.473
20:1 Eicosen	g	0.000
22:1 Erucic	g	0.000
Fatty Acids, Polyunsaturated	g	0.171
18:2 Linoleic	g	0.162
18:3 Linolenic	g	0.008
18:4 Stearidon	g	0.000
20:4 Arachidon	g	0.000
20:5 EPA	g	0.000
22:5 DPA	g	0.000
22:6 DHA	g	0.000
Cholesterol	mg	0.000
AMINO ACIDS
Tryptophan	g	0.028
Threonine	g	0.065
Isoleucine	g	0.085
Leucine	g	0.151
Lysine	g	0.061
Methionine	g	0.037
Cystine	g	0.048
Phenylalanine	g	0.105
Tyrosine	g	0.063
Valine	g	0.097
Arginine	g	0.087
Histidine	g	0.048
Alanine	g	0.076
Aspartic Acid	g	0.108
Glutamic Acid	g	0.693
Glycine	g	0.080
Proline	g	0.231
Serine	g	0.104

USDA Nutrient Database for Standard Reference, Release 12 (March 1998)

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CRACKED WHEAT BREAD INFORMATION & RECIPES

	HOMEMADE CRACKED WHEAT BREAD RECIPE #1 This bread recipe is light, nutty and moist and makes great toast. Ingredients: 1-1/4 cups warm water 1/2 cup cracked wheat 1 (0.25 ounce) package active dry yeast 1/3 cup warm water (110°F) 2 tablespoons butter, softened 1 tablespoon salt 2 tablespoons molasses 2 tablespoons honey 1 cup milk 1 cup whole wheat flour 4 cups all-purpose flour Instructions: 1. In a small saucepan, bring water to a boil. Stir in cracked wheat and simmer for 10 minutes; let cool to lukewarm. In a small bowl, dissolve yeast in warm water. Let stand until creamy, about 10 minutes. 2. Pour the cracked wheat mixture into a large bowl. Stir in the butter, salt, molasses, honey, milk, yeast mixture, whole wheat flour and 2 cups of the bread flour; stir well to combine. Stir in the remaining flour, 1/2 cup at a time, beating well after each addition. 3. When the dough has pulled together, turn it out onto a lightly floured surface and knead until smooth and elastic, about 10 minutes. Lightly oil a large bowl, place the dough in the bowl and turn to coat with oil. Cover with a damp cloth and let rise in a warm place until doubled in volume, about 1 hour. 4. Deflate the dough and turn it out onto a lightly floured surface. Divide the dough into two equal pieces and form into loaves. Place the loaves into two lightly greased 9x5 inch loaf pans. Cover the loaves with a damp cloth and let rise until doubled in volume, about 40 minutes. Meanwhile, preheat oven to 375°F. 5. Bake in a preheated 375°F oven 30 to 35 minutes, or until the loaves sound hollow when tapped on top and bottom. Cool on racks. NUTRITIONAL INFORMATION Calories: 151 Total Fat: 1.8 g Cholesterol: 4 mg Makes two 9 X 5-inch loaves, 10 servings per loaf.
	HOMEMADE CRACKED WHEAT BREAD RECIPE #2 Ingredients: 1-1/2 cups warm water (110°F) 2/3 cracked wheat 2-1/2 tablespoons vegetable oil 1-1/2 tablespoons honey 1 teaspoon salt 1-1/3 cups whole wheat flour 2 cups bread flour 2 tablespoons vital wheat gluten (flour with starch & bran removed) 2 teaspoons yeast Bread Machine Instructions: Add all ingredients to bread machine and bake. Hand Made Instructions: 1. Pour the warm water into a mixing bowl, stir in the vegetable oil and honey. 2. Sprinkle in the yeast and leave it to stand until bubbling about 15 minutes for dried, less for fresh yeast. 3. Add the salt and gradually beat in the flours, cracked wheat, and wheat gluten to make a soft dough. knead the dough on a floured work surface until smooth and elastic. Put into an oiled bowl and cover it and leave it in a warm place for about an hour or until it has doubled in size. 4. Deflate the loaf and turn the loaf out on a lightly floured board. Knead the dough again and make into a loaf shape. Put the dough loaf into a lightly oiled bread pan. Allow to rise until doubled and ready to bake, about 40 minutes. 5. While the bread is rising, preheat the oven to 375°F. Bake for 30 to 35 minutes, or until the loaf sounds hollow when tapped on the top and bottom. Cool on a rack. Makes one loaf.
	HOMEMADE CRUNCHY CRACKED WHEAT BREAD RECIPE #3 This cracked wheat bread recipe has a little crunchy punch to it by the addition of sunflower seeds and sesame seeds and a little cornmeal dusting. Ingredients: 4 cups cracked wheat or bulgur 2 packages active dry yeast 1 teaspoon sugar 1 cup buttermilk, room temperature 1/4 cup unsulfured molasses 1 tablespoon honey 5 tablespoons unsalted butter, softened 1 tablespoon plus 1/4 teaspoon kosher salt 1/4 cup sesame seeds 1/4 cup unsalted sunflower seeds (plus extra for tops of loaves) 2 cups whole wheat flour 2-1/2 to 3 cups all-purpose or bread flour Cornmeal for dusting Instructions: Pour 1-1/2 cups boiling water into a bowl with the cracked wheat and let stand 45 minutes to soften. Drain and squeeze out excess water. Sprinkle yeast and sugar into a bowl with 1/4 cup warm water. Stir to dissolve and let stand until foamy, about 10 minutes. Combine buttermilk, molasses, honey, and 4 tablespoons butter in a small bowl. In a large bowl, combine salt, sesame and sunflower seeds, and whole wheat flour. Add yeast and buttermilk mixtures and stir until smooth. Add drained cracked wheat and stir to combine. Using a wooden spoon to mix, add all-purpose flour, 1/2 cup at a time. Stir until soft dough forms (you may need to use your hands to blend it well). Turn dough out onto a floured surface and knead until dough is soft and springy, about 7 or 8 minutes. Add more flour, 1 tablespoon at a time, if needed. The dough will be a bit sticky. Place dough in a greased bowl; turn it in the bowl to grease the top. Cover with plastic wrap and let dough rise in a warm spot until doubled in size, about 1 hour and 15 minutes. Prepare 2 baking sheets by lightly greasing and topping with a thin layer of cornmeal. Set aside. Preheat oven to 350°F. Gently deflate dough; turn out onto lightly floured surface; divide into 3 equal portions and shape into 3 round or oval loaves. Place on prepared pans. Melt and cool remaining tablespoon butter and spread over tops of loaves. Sprinkle with a few sunflower seeds. Cover loosely with plastic wrap and let rise 30 minutes. Bake in preheated oven for 35 to 45 minutes until brown. Cool on racks and eat warm.
	HOMEMADE CRACKED WHEAT BREAD RECIPE #4 The nutty, slightly tangy flavor of this bread has a touch of sweetness from honey and molasses. It makes an excellent loaf for slicing or shaped into rolls for dinner. This bread has a lovely crunch to it especially when toasted. Bulgur can be substituted for the cracked wheat in this recipe. The difference between bulgur and cracked wheat is that whole wheat berries, cracked in their raw form, is called cracked wheat. Bulgur is partially hulled whole wheat kernels that have been soaked and steamed, dried and then cracked. Bulgur has a longer shelf life because of the precooking than cracked wheat. Even though they sound very similar they are not necessarily interchangeable in all recipes. Both of these products can be found in your natural food section or in middle eastern markets. Both grains are a very nutritious and high in fiber. Ingredients: 3/4 cup cracked wheat or bulgur 1-1/2 cups boiling water 1 tablespoon active dry yeast (or 1 packet dry yeast) pinch sugar (optional) 1/4 cup water (105 to 115°F) 1 cup warm buttermilk (105 to 115°F) 1/4 cup molasses 1 tablespoon honey 4 tablespoons butter, cut into pieces, room temperature 1 tablespoon salt 1/4 cup raw sesame seeds 1 cups whole wheat flour 2-1/2 to 3 cups all purpose flour or bread flour 2 tablespoons butter, melted (for brushing loaves) Instructions: 1. In a bowl, place cracked wheat or bulgur in a bowl and pour boiling water over it. Let sit for 1 hour to soften. 2. In a small bowl, place water, yeast and a pinch of sugar. The water temperature is important. If it is too hot then the yeast will die and if it is too cold then the yeast will not activate well, if at all. If you need to, use a thermometer at first until you can tell by feel. Allow to stand for 7 to 10 minutes. The yeast is alive if bubbles start to emerge which will build up to a foam covering the surface of the mixture. This process is called proofing the yeast. 3. Combine the buttermilk, molasses, honey and butter in a bowl and set aside. 4. In a large bowl mix together the whole wheat flour, salt and sesame seeds. Stir in the milk mixture and stir until smooth, about 3 minutes. Strain the cracked wheat and add to the flour mixture until combined. Add the flour 1/2 cup at a time until the dough pulls from the side of the bowl and forms a ball. If using an electric mixer, you can use a paddle attachment and then replace it with a dough hook. 5. Knead the dough in your mixer for about 3 minutes and turn out the dough and finish kneading by hand or you can knead the dough in a stand mixer for 4 to 5 minutes until a springy soft ball is formed. If kneading completely by hand, place onto a floured board or work surface, adding a tablespoon of flour as needed to keep from sticking. Knead for about 5 minutes until the dough is soft and springy, but still tacky. The dough should spring back when gently poked with your finger. 6. Place in a bowl with a tablespoon of light olive oil, canola or safflower oil and coat the dough ball with it. Cover the bowl loosely with plastic wrap or a slightly damp kitchen towel. Allow to rise at room temperature for about 1-1/2 hours until doubled in bulk. 7. Gently deflate the dough by just pressing down on it. Form into 3 round loaves or divide in half for two 9 X 5-inch greased loaf pans. If making rounds place on parchment paper or lightly greased sheet pans. Brush the tops with melted butter and loosely cover with plastic wrap. The second rising, also called proofing, should take about 30 minutes. In the meantime, preheat the oven to 350°F. 8. Place the loaves into the oven for 35 to 40 minutes. The loaves should be done when tapping them your finger sounds hollow. Remove bread from the oven and place on bakers wracks to cool. If making loaves, remove from the pans and cool on racks.
	RELATED RECIPE & INFORMATION LINKS Wheat Foods Council: Information & Recipes Wheat Montana: Wheat Recipes Cooks.com: Bread Recipes

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