Healthful breads and cereals have existed since the earliest days of grain harvesting. However, modern consumers should remember to emphasize the "healthful" part by choosing whole grains and whole-grain flours rather than highly processed refined ones. Whole grains are far more nutritious because they contain entire kernels of seed, which have an array of beneficial nutrients and fibers.
Whole-Grain Description
Grains are actually tiny fruits that carry seeds, or "germs," and that are found on various types of grasses. These grasses include wheat, oat, rye, flax, bulgur, aramanth, rice, soy and triticale, with wheat being among the most popular and providing nutrients such as vitamin E, iron and zinc. Whole grains also include protein and fiber and have very low fat content. When you buy breads and cereals, look near the top of the list of ingredients for words containing "whole" or "stone-ground," and if you make your own breads and cereals, such as granolas, use whole-grain flours and whole oats.
Composition of Whole-Grain Flour
If your bread recipe calls for regular or multipurpose flour, replace it either partially or totally with whole-grain flour, which typically imparts a slightly nuttier flavor since its grains retain the wheat's germ, seed coat and other fibrous structures. It's helpful to be able to differentiate refined from whole grain, and to understand different flours' percentages of wholeness. For example, stone-ground whole-wheat flour in an ingredient list indicates that at least 51 percent of the flour present is whole wheat; 100 percent whole wheat identifies whole wheat as the only flour present.
Healthful Cereal Types
Whole-grain hot cereals such as oatmeal have been around for years, and cold cereals with whole-grain ingredients are becoming more plentiful as consumers push harder for better diets and healthier foods. There are many super-healthy cereal options beyond regular bran flakes and wheat germ; look for cereals high in whole grains and low in sugars, and increase the nutritional profile by adding walnuts, almonds, berries or other fruit. Wheat germ on top adds protein, potassium and vitamin E.
Beware of Unhealthy Ingredients
Breads and cereals can be nutritious, but beware of unhealthy ingredients such as sugar and partially hydrogenated fats. According to an article on the website TreeLight.com titled Metabolic Poisons: What's Wrong With Partially Hydrogenated Oils?, these particular oils contribute to disease by preventing the body from utilizing beneficial dietary fats and essential fatty acids. Good fats, found in foods such as salmon, olive oil and walnuts, decrease tissue inflammation and improve blood-cholesterol levels. If you need sweetness, honey and molasses do contain tiny amounts of nutrients, but refined sugar adds nothing but calories.
Whole-Grain Uses
Whole-grain bread dough lends itself to healthful rolls and pizza dough. Whole-grain flours can also improve baked goods such as zucchini bread and honey-oat muffins, and cereal can top yogurt or ice cream, form the "crust" for a pie, or fortify batters for pancakes and cookies. Whole grains significantly benefit vegetarian diets because of the grains' high-quality protein, and the sheer variety of whole-grain recipes can ensure a healthful diet for anyone.
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