Going with the grain

Any good chef will tell you color is crucial when developing a meal, because people eat first with their eyes.

So why have white bread and bleached pastas and rice dominated the grocery shelves for so long?

September is Whole Grains Month, and Lois Fladie, director of dietary services at Tahlequah City Hospital, said including whole grains in the diet is a key to good health.

“Whole grains are important because they contain all the nutrients we need,” said Fladie, a registered dietitian. “When we process our grains, we mill off the fiber that contains the micronutrients.”

Fladie pointed out that through the grain-processing system, nutrients have to be added back in, but they still don’t have the same benefits as whole grains.

“In the past, the milling process stripped so many nutrients they had to be added back in due to growing cases of nutritional deficiencies,” she said.

Adding whole grains provide balanced nutrition, as well as fiber.

“Micronutrients are necessary for cells to absorb properly the foods we eat,” said Fladie.

TCH uses only whole grains, including breads crackers, pastas and rice. TCH Chef Chuck Ray has revised all the menus to include whole grains, and has added fresh herbs to jazz up the flavor, while keeping salts and fats down.

While some people – particularly finicky children – may turn up their noses at the thought of “brown” bread or rice, Fladie said they shouldn’t knock it until they’ve tried it.

“Once you eat [a whole-grain item], you’ll see they taste just as good as the other foods,” she said. “Plus it helps reduce the chance of colon cancer, aids digestion, lowers cholesterol and assists in glucose control for diabetes.”

Local resident and avid bread-baker Pam Moore hasn’t had great results using whole grains, but she isn’t giving up.

“My main involvement with whole grains is oatmeal for breakfast,” said Moore. “I do some bread, but have not had good results with whole grains. I’m planning on experimenting with quinoa when [the weather] cools off.”

Although not a common item in most kitchens, quinoa is a seed rich in amino acids that has a fluffy, creamy texture and nutty flavor when cooked.

According to The World’s Healthiest Foods website, quinoa, while generally considered a grain, is actually a relative of leafy-green vegetables like spinach and Swiss chard.

Heather Winn, family and consumer sciences educator for the Oklahoma Cooperative Extension Service, said while she tries to incorporate whole grains into her family’s diet, she often becomes confused about the different types of flour listed in the ingredients to many breads.

“Some say ‘wheat flour,’ and others, ‘enriched wheat flour,’ and others still say ‘enriched flour,’” said Winn. “So what is the difference and which should I eat?”

According to Winn, the ingredients listed on bread labels, as well as all food labels, contain the raw ingredients in decreasing order by weight used to make that particular food.

“The type of flour generally gives us an indication of the milling process – that is, how the grain was ground into flour,” said Winn.

“For instance, were all parts of the wheat grain, including the outer layers of bran and germ used? Wheat flour is made by grinding wheat and typically does not contain the bran or germ. Enriched flours have had nutrients added to them.”

Winn said whole wheat flour is made by grinding the entire grain, including the bran and germ. To be certain the food purchased is contains whole grain, Winn recommends looking for the word “whole” – as in “whole wheat” or “whole great” listed as the first ingredient.

“Another tip for finding whole-grain products is to look for the whole grain health claim: ‘Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat and cholesterol may help reduce the risk of heart disease and certain cancers,’ on food product labels,” said Winn.

Deana Franke, owner of Oasis Health Foods, agreed with both Fladie and Winn, saying whole grains provide people with better nutrition.

“It takes some getting used to,” said Franke. “The pastas are a little heavier, but in the long run, the benefits are worth it.”

Franke said people looking to incorporate whole grains should start by using more bran or wheat germ.

“A key to remember is it’s nice if you can pronounce everything on the label on the foods you purchase,” she said.

“You should look not just for wheat flour, but whole wheat flour, or uncut oats.”

Franke said whole grain products that incorporate brown rice flour are also available for people who are wheat-intolerant.