Wheat flour comes from wheat berries, which are the seeds of wheat grass. Wheat berries have three components: the outer hull, or bran; an intermediate layer called the endosperm; and the inner kernal, or germ. Breads made from white flour do not contain wheat germ because white flour is ground only from the starchy endosperm. Whole wheat bread, however, incorporates flour made from whole wheat berries, and thus retains the nutritional benefits of wheat germ.
Vitamins
The germ of a wheat berry contains most of its oils and nutrients; if a berry were not harvested, the germ would fuel the next generation of wheat grass. Mayo Clinic characterizes wheat germ as "a highly concentrated source of nutrients," including the B vitamins riboflavin, thiamine and niacin and electrolytes, such as potassium and magnesium; iron and zinc. The B vitamins contribute to heart and brain health, among other functions, while potassium and magnesium regulate muscle function and fluid balance in the body. Iron and zinc both support the immune system and iron is critical to oxygen transport by red blood cells.
Fiber
An ounce of wheat germ contains 4 g of dietary fiber, according to Discovery Fit & Health. The inclusion of wheat germ in whole wheat bread gives it an advantage over its white counterpart: Whole wheat bread offers about 2 g fiber per slice versus just 0.5 g in a slice of white bread. Fiber plays several beneficial roles in the human body. It slows the absorption of carbohydrates into the bloodstream and moderates insulin production, a benefit to anyone struggling with weight control or blood sugar issues; it can help you feel fuller longer, potentially controlling your appetite; and it helps maintain regular elimination.
Texture
Wheat germ contributes to whole wheat bread's texture and density, deeper color and -- in the case of bread that includes whole wheat berries -- a characteristic "bite." Some consumers find that this increases the bread's palatability. Others simply enjoy being able to spread a pat of butter on bread that doesn't tear easily. The degree to which wheat berries influence a bread's texture depends on the grind. Whole wheat flour is available in grinds ranging from coarse to fine. Peter Reinhart, master baker and author of "Crust and Crumb," recommends using a medium grind or an equal mixture of coarse and fine grinds if you bake whole wheat bread at home.
Taste
Whole wheat germ gives bread an earthier, somewhat nutty flavor that refined white flour breads lack. Reinhart notes that a long dough fermentation time -- the period during which yeast consumes carbohydrates in the flour and produces the carbon dioxide bubbles that cause dough to rise -- brings out the deep flavor characteristics of the wheat berry. Home bakers can achieve long fermentation in a whole wheat yeast bread recipe by chilling the specified ingredients before mixing. After kneading the dough, place it in the refrigerator, covered, for eight to 24 hours. The dough will still ferment and rise but very slowly. When you're ready to finish the loaf, remove the dough from the refrigeration, punch down, continue with the second rise and bake as usual.
References
- "Crust and Crumb: Master Formulas for Serious Bakers"; Peter Reinhart; 2006
- MayoClinic.com; Wheat Germ: Nutrition in a Crunch; February 2010
- Wheat Foods Council: Nutritional Value
- FitDay: The Nutrition of Whole Wheat Bread
- "Encyclopedia of Natural Medicine"; Michael Murray and Joseph Pizzorno
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