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Whole Wheat
 The nutritional advantage of cooking or baking with whole wheat kernels, cracked wheat, bulgur, rolled wheat or whole wheat flour centers primarily on fiber, the indigestible part of the plant foods that provides almost no calories, but serve the very important function of moving food through the intestines. With the germ and bran left intact, whole-wheat foods are a good source of dietary fiber. Today researchers are discovering more about the part bran and germ play in a healthy diet. Nearly 100 percent of the important phytochemicals and nutraceuticals are synthesized and stored in the bran and germ structures that comprise only 20 percent to 25 percent of the mature kernel.
There are two types of dietary fiber: insoluble and soluble. White flour products contain some soluble fiber, which has been shown to lower blood cholesterol levels when eaten as part of a low-fat diet. Whole-wheat products and bran are sources of insoluble fiber, which acts as a bulk producer to help prevent constipation, relieve hemorrhoids and prevent diverticular disease.
Wheat bran is one of the richest natural sources of niacin known, and this important B vitamin is accompanied by several others, including thiamine, riboflavin, pantothenic acid, and a very large number of antioxidant molecules, such as ferulic, coumaric, and related phenolic acids. In addition, there are significant reserves of calcium, magnesium, potassium, phosphorus, and iron, and the nutritional quality of bran and germ is significantly better than most endosperm proteins. The tissues also provide a variety of hydrolytic enzymes, and the cell walls that surround each of the bran and germ cells are major sources of both soluble and insoluble fiber.
Foods containing insoluble fiber may also reduce the risk of colon cancer, and according to recent studies, may help prevent breast cancer.
Proper Care of Whole Wheat Flour
- To correctly measure flour, first stir it, than lightly spoon it into a dry measuring cup and level off.
- Graham flour and whole-wheat flour are the same thing and can be used interchangeably.
- Be sure to refrigerate or freeze whole-wheat flour to prevent rancidity and for best results in baked goods.
- Whole-wheat flour can be used interchangeably with white flour in baked goods, although products may be slightly heavier. Add a small amount of additional liquid because the bran tends to absorb more water and dehydrate foods.
- In converting a recipe from white to whole-wheat flour, experiment with a percentage of whole-wheat flour until you find a texture that is acceptable to your taste.
- Buttermilk tends to lighten whole-wheat baked goods.
- One egg per 3 to 4 cups whole-wheat flour in yeast breads will improve the gluten strength.
- To create a lighter whole wheat bread, add 1 tablespoon of gluten and an equal amount of water per 1 cup of whole-wheat flour.
Photo courtesy of the Wheat Foods Council.
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