Benefits of wheat
Kelly Whitfield
Wednesday, October 25, 2006
Question: Are the new whole wheat white breads as healthful as regular whole wheat breads?
Answer: They can be.
But beware, labeling can be tricky. It is important to read the ingredient label to make sure that the bread you are choosing is actually high in whole grains. Many of these white breads are using the labeling claim “Made with Whole Grain” but whole wheat flour is not the first or even second ingredient and therefore, these breads are not high in whole grains.
Look for the word “whole” in front of a grain to be named First on the Label’s Ingredient List, such as “whole wheat,” if you want to get a food that is high in whole grains. These phrases don’t necessarily mean whole grain:
- “100% wheat.” This phrase means that the only grain contained in the product is wheat. The food may not contain whole wheat.
- “Multigrain.” A word that means the product contains more than one kind of grain. The food may not contain whole grain.
- “Stone ground.” This term refers to grain that is coarsely ground and may contain the germ, but not the bran. Often, refined flour is the first ingredient, not whole grain flour.
- “Pumpernickel” is coarse, dark bread made with rye and wheat flours. In the U.S., it usually does not contain mostly whole grain flours.
A food’s color is not helpful in identifying whether it contains whole grain ingredients. Dark or brown bread is often a wholegrain food, but it may just have molasses or caramel food coloring added. Alternatively, whole grain foods may be light in color, such as those made from oats or white wheat.
Some health benefits of whole grains are reduced risk of heart disease, maintaining weight and lowering the risk of some cancers, bowel disorders and Type 2 diabetes, according to “Healthful Whole Grains,” a Kansas Extension Service publication, and the Kansas Wheat Commission.
Question: What is crystallized ginger?
Answer: Crystallized or candied ginger has been cooked in a sugar syrup and coated with sugar, according to Barb Vittum, writing for Cornell Cooperative Extension in New York. It is a delicious addition to cookies, cakes, scones, muffins. Try it diced in your next batch of oatmeal cookies instead of raisins. Ginger can be found in Oriental food markets or in supermarket spice sections.
Ginger is a tropical spice found in several forms such as fresh, dried, and crystallized. While popular during the holidays in gingerbread cookies. This pungent, aromatic spice comes from the plant Zingiber officinale, according to the December 2005 issue of “You Asked It,” a newsletter from Kansas State University Research and Extension.
F Kelly Whitfield, family and consumer science agent at the Lyon County K-State Research and Extension office, is a registered dietitian, licensed dietitian and certified diabetes education. For more information on food, nutrition, health and family issues, call Whitfield at 341-3220 or email at kwhit@ksu.edu.