Hmmmm, I love the smell and taste of fresh baked bread in the morning. If only we could
eat bread all day. Well meanwhile, let us learn about it
White bread and whole wheat bread are made from the same grain, wheat
Wheat is a cereal grain. The difference between these products is due
to the difference between whole grain and refined grain
So, how are they different?
Whole grains have three parts: Endosperm, Bran and Germ
During the process of making white bread, bran and germ are removed from the grain,
leaving only Endosperm. Whole grain products have all three.
This happens in other foods too, like rice and oats
But why are the Bran and Germ removed from the grain in the first place?
Well, Germ removal extends the shelf-life of a product
Bran removal gives the white color and provides a fluffy texture
In addition, refined grains cook more quickly than whole grains
So how do the three parts of the grain contribute to our body?
The Endosperm is mostly carbohydrates. During the process of digestion, our body breaks
down carbs into glucose, a sugar which is absorbed into our bloodstream and is an
important energy source for our cells and organs
Bran contains significant quantities of protein, vitamins and minerals. Germ is also terrific
source of nutrients such as Vitamin E, Protein, magnesium and more
Bran and germ are both rich in fiber. One type is insoluble fiber which does not dissolve in water
As a result, it passes through the body undamaged, bulk up food and helps it
easily move through our digestive system, reducing constipation
The second type is soluble fiber, which dissolves in water and slows the movement of food through
our digestive system. As the breakdown of glucose is slower, it
takes longer for glucose to enter our bloodstream, helping our body manage and stabilize our
blood sugar and cholesterol levels
Refined grains like white bread or white rice lack bran and germ and therefore lack all
fiber benefits. Sometimes, manufacturers will add nutrients and fiber into white breads
during their production
To conclude, refined and whole grains both provide us with energy. In addition, whole
grains are rich in nutrients, and fiber helps our digestive system work properly and stabilizes
our blood sugar and cholesterol levels
Did you know?
When shopping, If a product is described as whole grain, whole wheat or brown rice it is
probably a whole grain. However if it says enriched or colored it probably not