Regularly including whole grains, such as whole-wheat products, in your diet can help thwart many health conditions, such as digestive disorders, cardiovascular disease, cancer and type 2 diabetes, according to the Harvard School of Public Health. While processed wheat products are derived form whole-wheat, they are typically stripped of vital nutrients during manufacturing. Although they’re usually enriched with nutrients after processing, such products don’t provide whole nutrition. Eating more whole wheat in your diet can provide essential nutrients and help you live longer, according to the Harvard School of Public Health.
Whole-Grain Anatomy
Whole grains provide important vitamins and minerals and are a solid source of complex carbohydrate. Whole-grain products, such as whole-wheat bread and cereal, include unrefined grains, which are the plant seeds. This means they still have their bran, endosperm and germ, and it’s the wheat germ that is packed full of most of the key nutrients, such as magnesium, potassium and selenium. During milling and processing, however, much of the germ is destroyed and many nutrients are removed, including essential fiber.
Processing
Once refined grains are milled, the process removes the bran and germ, as well as vital nutrients. This gives grains, such as wheat, a finer texture and extends the shelf life for processed grain products. Refined grains include white and dark wheat bread and similar wheat-based products, such as cereals and pastries, according to MayoClinic.com. Wheat processing strips away the majority of the B vitamins, most of the vitamin E, and almost all of the fiber. It also makes the starch more easily available to the body, according to the Harvard School of Public Health.
Products
Making sure you eat healthier whole grains, such as whole-wheat products, takes a bit of research and effort when shopping or dining out. For instance, package ingredients labels must list whole wheat as a main ingredient for a product to truly be considered whole-grain. Look for whole-grain wheat products, such as whole-wheat bread, whole-wheat pasta, whole-wheat cereal or buckwheat pancakes, according to ChooseMyPlate.gov. You can also add wheat germ to other foods, such as yogurt and cereal, to get added whole-grain nutrition. When dining out, if ingredients information isn’t available on the menu, inquire with restaurant staff.
Wheat Allergy and Celiac Disease
While whole-wheat products are generally good for you, some people have an allergic reaction to wheat. A wheat allergy is sometimes mistakenly referred to as Celiac disease, but they are different conditions. A protein in wheat called gluten leads to an immune system reaction within the small intestines of people who have Celiac disease. Many people with wheat allergies or Celiac disease must avoid all contact with wheat and stay away from restaurants that use wheat in food preparation and cooking. Some people can’t come in contact with wheat or wheat products without suffering severe allergic reactions. Most Celiac sufferers and those allergic to wheat can opt to include other types of whole-grain products in their diets or opt for gluten-free products.
References
- Harvard School of Public Health: Health Gains From Whole Grains
- MayoClinic.com; Whole Grains -- Hearty Options For a Healthy Diet; Mayo Clinic staff; July 2011
- USDA ChooseMyPlate.gov: Grains
- MayoClinic.com; Wheat Allergy; Mayo Clinic staff; July 2011
- "Nutrition in Clinical Practice"; The Gluten-Free, Casein-Free Diet In Autism -- An Overview With Clinical Implications; Elder JH; January 2009
