Article # 548. Healthy Facts about Whole-Wheat Flour vs. White Flour

There are lot many misconceptions running between people about the difference between White flour and Whole wheat flour. White flour is made from heavily refined and processed wheat grains, while whole-wheat flour is made from grains that have not undergone heavy processing. Whole-wheat and white flours differ in their nutritional value.

Fiber Content

One of the primary nutritional differences between whole-wheat and white flour is the food’s fiber content. Dietary fiber has a number of health benefits -- it prevents constipation, lowers blood cholesterol and might help you lose weight, according to Colorado State University. The refining process associated with making white flour separates the fiber-rich brain from the rest of the grain, so white flour typically contains less fiber than its whole-grain counterpart. For example, 1/2 cup of white flour contains 1.3 grams of fiber, while an equal serving of whole-wheat flour contains 6.4 grams. As a result, selecting foods that contain wheat flour helps you reach your dietary fiber intake goal -- 28 grams daily if you follow a 2,000-calorie diet, according to Colorado State University.

Effect on Blood Sugar

Any carbohydrate-containing food -- including those containing either whole-wheat or white flour -- has some effect on your blood sugar. After you eat a meal, your body breaks the carbohydrates from your food into glucose, a simple sugar. This glucose then enters your bloodstream, so it can circulate throughout your body and provide fuel to your cells. The glycemic index, or GI, of a food serves as a measure of how quickly this process occurs. High-GI foods lead to rapid blood sugar spikes and subsequent crashes that leave you hungry and irritable shortly after eating. Low-GI foods absorb more slowly to prevent blood sugar spikes and crashes, so you’re satisfied for longer after your meal. Bread made with 100 percent whole-wheat flour has a GI of 51, according to Harvard Medical School, while bread made with white wheat flour has a GI of 71. If you seek to regulate your blood sugar after a meal, choose foods made with whole-wheat flour.

Vitamin Content

Whole-wheat flour provides a nutritional advantage over some white flours due to its vitamin content. Whole-wheat flour contains several vitamins, including folate, riboflavin and vitamins B-1, B-3 and B-5. Some types of white flour contain lower levels of these vitamins, since the processing involved in making white flour destroys the grains’ vitamin content -- for example, 1/2 cup of whole-wheat flour contains 3 milligrams of niacin, while an equivalent portion of white flour contains only 0.8 milligrams. To combat this, some food manufacturers enrich their white flour with vitamins to replace the nutrients lost during processing. As a result, whole-grain flour often contains higher levels of vitamins than unenriched white flour but roughly compares to vitamin-enriched white flour. Check the nutrition label to determine if a bag of white flour has added vitamins, and compare different brands of flour to maximize your vitamin intake.

Eat More Whole-Wheat Flour

Making a few easy substitutions in your diet helps you reap the nutritional benefit of whole-wheat flour without sacrificing the foods you love. When you bake at home, try using a mix of whole-wheat and white flours for cookies, muffins and cakes, and opt for 100-percent whole-wheat flour to make homemade bread. At the grocery store, check your bread labels to select loaves made with 100 percent whole wheat -- this bread is made using whole-wheat flour, whereas those labeled simply "whole-wheat" might contain a mix of whole wheat and white flours. In the pasta isle, skip the white pasta and opt for noodles made from a mix of white and whole-wheat flour. Pasta made with 100-percent whole wheat feels gummy after cooking thanks to the pasta's fiber content, so choosing pasta made using some whole-wheat flour boosts the nutritional content of your meal without sacrificing texture.

Article # 547. WHOLE WHEAT VS. WHOLE GRAIN

I have been asked regularly, "What is the difference between whole wheat and whole grain?" Our answer is another question: "What is the difference between a carrot and a vegetable?"

We all know that all carrots are vegetables but not all vegetables are carrots. It's similar with whole wheat and whole grain: Whole wheat is one kind of whole grain, so all whole wheat is whole grain, but not all whole grain is whole wheat.

Whole grain means that all parts of the grain kernel — the bran, germ and endosperm — are used. Whole wheat has the bran and germ removed during the refining process and is left containing only the endosperm. Unfortunately, the majority of vitamins and fiber are contained in the wheat bran and wheat germ that is shed during the refining process.

Whole wheat flour goes through a refining process that removes some of the nutritional values. In fact, whole wheat flour has half of the nutrients stripped away during the refining process. Whole grain flour is not refined and therefor maintains its full nutritional value. Whole grain bread is a good source of B vitamins and fiber and is lower in fat than whole wheat bread.

Nutritional Differences and Appearance

Whole grain is lower in fat than whole wheat. Whole grain also contains all of the fiber, iron and B vitamins that nature intended because it does not go through a refining process. In fact, the refining process strips away half of the vitamins, calcium, iron and fiber from whole wheat products.

Whole grain and whole wheat look very similar. Most people cannot tell the difference between the two without tasting them. Whole grain has a richer taste than whole wheat does. Whole grain has a more dense texture than whole wheat does.

My Suggestions:-

Whole grain maintains all of the nutrients nature intended which makes it a more filling and satisfying choice than whole wheat. It is possible to feel full quicker while eating less when you choose whole grain over whole wheat. Also, whole grain is a better choice for diabetics because it cause less of a "sugar spike" than whole wheat does. Refined grains have been linked not only to weight gain but also and increased risk of insulin resistance. In fact, whole grains have been shown to lower your risk of developing Type 2 Diabetes otherwise known as adult onset Diabetes.

The only way to know if you are getting whole grain or whole wheat is to read the label. Look for whole wheat flour as the first ingredient or a statement that it is made with 100% whole grain. Sometimes labels can be deceiving, so make sure that you read the label carefully.  The Whole Grain Council makes it even easier for you by putting their whole grain stamp on whole grain products. So read the labels and look for the whole grain stamp to pick the healthiest products.

Article # 546. Health Benefits of Hemp Seeds

Health Benefits of Hemp Seeds

Hemp seeds come from a plant that is similar to the marijuana plant, but has lower levels of psychoactive cannabinoid compounds. The seeds and seed oil are used in cooking and for food. Typically, the seed’s hard shell is removed before it is eaten. Seeds also are treated so they can’t be planted and grown. Hemp seeds can have health benefits, but you should consult your doctor before adding them to your regimen if you plan to use them to treat a specific condition.

Complete Protein

Hemp seeds are one of the only plant-based complete proteins. They contain all eight essential amino acids, those that your body cannot make and must be ingested. The protein provided by shelled hemp seeds is proportional to both egg whites and soy beans with higher levels of arginine and histidine. It is easily digested and in turn often used to treat malnourishment. The consumption of complete proteins is necessary for survival, while it is also effective in curbing hunger and building and maintaining muscle mass.

Essential Fatty Acids

Fat is an essential part of a healthy diet and shelled hemp seeds are a great source of polyunsaturated fat as well as essential fatty acids. There are two fatty acids that your body cannot produce on its own yet are essential to human life. They are Omega 3, or alpha linoleic acid, and Omega 6, or linoleic acid. The composition and balance of fatty acids in hemp seeds have a positive effect on the inflammatory processes and cell membrane activities in the body that are the infrastructure of many chronic diseases such as cardiovascular diseases and various cancers.

Vitamin E Effects

Hemp seeds are a source of vitamin E, which can help to boost immune function and alleviate symptoms of rheumatoid arthritis, according to the University of Michigan. Vitamin E also has a role in red blood cell formation in your body, and helps your body utilize vitamin K, which helps your blood stick together, or 

coagulate, according to the National Institutes of Health.

Soluble and Insoluble Fiber

Hemp seeds are comprised of 27 percent carbohydrates, almost all of which is in the form of soluble and insoluble fiber. The fibers are found in a 4-to-1 ratio, insoluble to soluble, in shelled hemp seeds. Soluble fiber is responsible for slowing glucose absorption, slowing gastric emptying and increasing the excretion of bile acid, which lowers levels of LDL cholesterol in the body. Insoluble fiber is responsible for moving matter through your digestive system and keeping your bowel movements regular. As a part of a daily diet, it is also associated with a lower risk of cardiovascular disease and diabetes.

Other Benefits

Hemp seeds can help you if you are constipated because they act as a bulk-forming laxative, according to the University of Michigan. Bulk-forming laxatives can improve the frequency and consistency of stools, according to M. Borgia, lead author for a study published in the Journal of International Medical Research. Hemp seeds also traditionally are used to treat atherosclerosis, exzema and attention deficient-hyperactive disorder, according to the University of Michigan. However, scientific evidence to back these uses lags, the school advises.