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September 30, 2004
Prairie Fare: Is Brown Food Healthier?
In our Scandinavian household, neutral colored food was abundant while I was growing up. Yah, sure, we Scandinavians still get teased about our somewhat drab-appearing traditional foods and some of our expressions, too. You bet I liked the taste of brown-shelled eggs and brown bread. The adults in my life accommodated my tastes. The farmer who delivered eggs to our family always filled half a carton with brown ones for me. Little did I know that the only difference between white and brown eggs was the color of the shell. The color difference was good enough for me. My mother would make at least one loaf of “brown bread” every week because it was my favorite. Taste was No. 1 to me. I was not a budding nutrition specialist. Now I know that some kinds of brown bread and other whole-grain foods are especially good for health. Eating at least three daily servings of whole grains may reduce the risks of heart disease, certain kinds of cancer and possibly diabetes. A serving of whole grains is 1 ounce of whole-grain cereal, one-half cup of cooked whole-grain rice or pasta or a slice of whole-grain bread. The upcoming Dietary Guidelines for Americans, the science-based recommendations for a healthy diet, will emphasize whole grains. The soon-to-be-updated Food Guide Pyramid based on these guidelines is scheduled to be launched in 2005. If aiming for more whole grains in your diet sounds appealing, remember that “brown” bread isn’t necessarily “whole-grain” bread. For example, cracked wheat, pumpernickel, 100 percent wheat and rye bread appear “brown” but technically they’re not whole-grain foods. Whole-grain foods contain all parts of the wheat kernel, including the bran, germ and endosperm. The bran is the outer shell that protects the seed. It’s rich in fiber, B vitamins and trace minerals. The germ contains B vitamins and vitamin E. The endosperm provides energy in the form of carbohydrates and protein. Many whole-grain foods, including cereals and breads, are on the market. Deciphering whole-grain bread from brown bread may take a little detective work. Pick up the package and check out the ingredient label. If the product lists “whole-grain” (followed by the name of the grain) or “whole wheat” as the first ingredient, it’s a whole-grain food. Some food companies have placed a “whole-grain” seal on their product packages to make selecting whole grains easier for us. Other food companies list the health claim allowed by the Food and Drug Administration on products that meet the whole-grain standards: “Diets rich in wholegrain 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.” Here’s a recipe reprinted from the Wheat Foods Council Web site: www.wheatfoods.org. It features whole-wheat flour as an ingredient, and you don’t need to use brown-shelled eggs. Enjoy it with fresh fruit and a glass of cold milk.
### Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu |
Market Advisor: |
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North Dakota State University |
