Whole grain flour is a whole grain (no bran removed) cereal grain. Such flour not only contains absolutely all components of whole grains, including the grain germ and all the peripheral shells of the grain. They are found in whole grain flour in the same proportions as in the grain itself. For our body, which for many millennia has been adapting to whole grain, this is a very important circumstance.
Dietary properties of whole grains
Since the mid-70s of the last century, leading nutritionists in economically developed countries of the West have come to grips with the study of the effect of whole grains on the human body. The rapid increase in the number and severity of diseases associated with metabolic disorders in the human body prompted medical scientists to undertake these studies.
By that time, diseases such as diabetes mellitus, obesity, cancer, diseases of the heart and blood vessels, osteoporosis and others had already received their current nickname “diseases of civilization”: a frightening increase in the number of these diseases was noted only in the most economically developed countries. But the mechanism of occurrence of such disturbances in the body’s work remained not fully understood. And most importantly, no official recommendations have been developed that could effectively protect a person from these diseases.
Over the past decades, in different countries (Finland, Germany, USA, Great Britain, Sweden, the Netherlands, etc.), numerous scientific studies and experiments have been carried out with the involvement of a large number of participants. All these experiments clearly indicate the unique dietary properties that the whole grain of cereals, unrefined from the so-called “ballast substances”, possesses. The results of these long-term studies suggest that the presence of whole grains in the daily diet of a person protects him from many serious chronic diseases.
Here are some quotes from popular science publications from different countries:
“Scientists in the United States have been able to prove that the death rate of people consuming foods from whole grains is reduced by 15-20%. In most Western countries, National Nutrition Committees recommend that adults take at least 25-35 grams of dietary fiber daily. Eating one slice of whole grain bread gives you 5 grams of fiber. By including whole-grain bread in your diet every day, you fully satisfy the body’s need for fiber and dietary fiber. “
“Whole grain flour bread is rightfully called a medicinal product against obesity, diabetes mellitus, atherosclerosis, and decreased intestinal motility. Grain bread effectively removes harmful substances from the body – salts of heavy metals, radioactive substances, toxic components, residues of products of biological origin, increases life expectancy. “
“Scientific research in recent years has shown that people who eat more whole grains and fiber-rich foods have a lower risk of obesity, cancer, dibet and heart disease than people who eat few of these foods. The findings revived interest in whole-grain and fiber-rich foods for health benefits, leading to the approval of a 2002 whole-grain claim for use in packaging and in advertising.
For example, a legal statement in the UK is:.
A similar statement used in the United States also suggests a lower risk of cancer when eating whole grains.
“Studies conducted over the past 15 years by various medical and research centers in Europe and the United States show that consumption of whole grains significantly reduces the risk of cancer of the upper digestive tract and respiratory tract, colon, liver, gall bladder, pancreas glands, breasts, ovaries and prostate. “
Whole Grain Bread Benefits
Of course, for the body there is absolutely no difference in exactly how (in what form) it will receive all the components of whole grains: in the form of porridge, in the form of grain sprouts, or in another way. It is important for him to receive all these components as basic, that is, the most complete, convenient and familiar consumables and building materials for him.
Of course, the most optimal way in this regard is whole grain bread, since, unlike other products and dishes, it does not become boring, it is impossible to forget about it, and so on. In general, bread is the head of everything!
Attention: “whole grain bread”!
In the wake of the growing general interest in whole grains as a valuable dietary food and the safest and most effective means of protection against “diseases of civilization”, products with an inscription on the packaging began to appear in stores, which most often have nothing to do with whole grains.
Our native domestic manufacturer once again perceived it as a kind or giving an opportunity to increase sales to those who placed it on their packaging. In general, just how, at the same time, without even bothering to grasp the essence of what is happening
Here are some simple “markers” that will prevent an unscrupulous manufacturer “Lead you by the nose”:
Firstly, bread made from whole-ground and unrefined grain from “ballast substances” CANNOT be fluffy and tender! This is NONSENS! To do this, it is necessary to remove from it at least all plant fibers. It is the peripheral parts of the cereal grain (and this is a rather coarse and insoluble vegetable fiber) that swelling make the bread coarse and heavy. In addition, the percentage of gluten in whole grain (as well as in wholemeal grain) is always SIGNIFICANTLY lower than in refined high-quality flour (due to the presence of the same bran grains), respectively, bread made from unrefined flour will ALWAYS be denser than from white.
Secondly, whole grain bread CANNOT be white and light! The dark color of bread made from unrefined flour is given by the thin peripheral (grain and flower) shells of the grain. It is possible to “lighten” bread only by removing these parts of the grain from the flour.
Once you’ve cooked wholegrain bread yourself just once, you can always confidently recognize wholegrain bread among any number of imitations, both in appearance and in unforgettable taste.
Resins are only once a grain of wheat and rye, even in a coffee grinder, you will ALWAYS know exactly what whole grain flour looks like.
It’s not difficult at all!