January 17, 2002

Prairie Fare: White or Wheat?

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

What do you say when given the choice of "white" or "wheat" for sandwiches or toast? Asking for whole grain products, such as whole wheat bread, is one healthful and easy change you can make in your diet. The phrase to remember is "three are key." Aim for at least three servings of whole grain foods every day out of the six to 11 servings of grain foods recommended by the Food Guide Pyramid.

Grains are important in the diet for a variety of reasons. They provide energy from the carbohydrates they contain, plus B vitamins, iron, zinc and copper. They taste good, too.

Grains are made up of three parts: the endosperm, bran and germ. We’re most familiar with the endosperm, which is the starchy part that provides carbohydrates and energy in the diet, plus some protein. The bran layer is the outer shell that protects the seed. Bran provides fiber in the diet. The germ contains antioxidant nutrients like vitamin E and B vitamins.

During the grain milling process to make white flour, the three components are separated. White flour is primarily made up of the endosperm. Whole grain foods include all of the parts of the grain, and there are many good reasons to go for the whole grain.

Research has shown that increasing whole grains in our diet may reduce our risk for heart disease, diabetes and some types of cancer. Ample fiber in the diet also improves digestion, plus the extra fiber "fills us up" and can assist with weight control.

Unfortunately, only 7 percent of Americans eat three servings of whole grains daily. Examples of a serving of whole grain foods include an ounce of ready-to-eat whole grain cereal, one slice of whole grain bread or a half-cup of cooked brown rice or pasta.

Sometimes foods may appear to be "brown enough" to be whole grains, but color isn’t necessarily an indication of whole grains. Some cereal and bread products have added colorings. Look on the ingredient label for "whole wheat" or "whole grain" as the first or second ingredient.

Oatmeal is always a whole grain product, but not all wheat-based foods are whole grain. Grain foods that meet certain specifications can now carry an FDA-approved whole grain health claim: "Diets rich in whole grain foods and other plant foods that are low in total fat, saturated fat, and cholesterol may reduce the risks of heart disease and certain cancers." So, build a healthy base for your total diet by aiming for three servings of whole grain products daily.

Have you ever made home-made bread or buns? With all the interest in bread machines, the old fashioned way of mixing and kneading is becoming a lost art. Revive the art of bread making in your home. Making bread from scratch is not a fast process, but the kneading and punching are good stress relievers and the aroma and texture of home-made bread can’t be beat.

Here’s a recipe that has won several county competitions in North Dakota.

Wheat Buns

3 c. milk
3/4 c. shortening
3/4 c. sugar
3 eggs, beaten
1 tsp. salt
2 pkg. dry yeast
3/4 c. warm water
6 c. whole wheat flour
5 to 6 c. all-purpose flour (add gradually, adding more if necessary)

Scald milk. Add shortening and let cool. Dissolve dry yeast in warm water; let stand for 4 to 5 minutes. Place sugar and salt in bowl. Add eggs and mix well. Add cooled milk and shortening. Add flour, mix well and let rise in warm area for about 1 hour. Punch down to remove air bubbles, place in warm area until double in size, about 30 to 50 minutes. Form into buns. Let rise until double in size, about 30 minutes. Preheat oven to 400 degrees. Bake for 10 to 15 minutes or until tops of buns are light brown. Brush with butter or margarine. Makes 48 large buns. Each serving contains 164 calories and 4.5 grams of fat.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu