Whole grain foods (such as whole wheat bread, brown rice, oats, corn bran, and wheat germ) are highly beneficial to our health.  These foods are commonly referred to as "healthy" foods.   Yes, healthy they are, but I prefer to call them "functional" foods.  They clearly serve to support many metabolic functions in our bodies to promote health and wellness.

   Whole wheat products are marketed to us closer to their original natural state.  Allowing us a nutritionally superior food.  With all it's health promoting nutrients and high fiber content still intact.

   Unfortunately, some years ago, big business decided to refine wheat for white flour products in order to extend it's shelf life.  This refining process is described as 60% extraction.  That is to say: 40% of the original wheat is removed and only 60% is left.  To our dismay, the 40% that is removed happens to be the bran & germ.  These are the most nutrient-rich parts of wheat.  

   This applies to most wheat products in the U.S., including breads, noodles and pastas, baked goods like rolls or biscuits, and cookies.  This 60% extraction removes over half the B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber.  
   
   In fact, about 30 nutrients are removed and 79% of the fiber.  You would have to eat 8 pieces of white bread to get the fiber in just one slice of whole wheat bread.

   What about "enriched" flour products you ask?  Those products only "enrich" the big companies that are marketing them.  By law, only five nutrients must be added back.  These are usually added back in a synthetic form and of a poorer quality than that of their original state.

   Simply stated, profits and shelf life of white bread increase while your immunity lowers when eating refined products.  Heck, did you ever notice that even bugs won't eat it?  Why would they?  There's nothing in it.  Also, these products may contain mold retarding additives, such as sodium propionate and calcium propionate, and the preservative BHT.

   Several studies have documented the adverse health effects associated with the consumption of refined grains and the foods made from them.  These foods are being linked not only to weight gain, but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease).  

   Common features of the metabolic syndrome include visceral obesity (the "apple-shaped" body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.  Eating more whole grain foods is being shown to protect against all these ills.  

   In a recent study published in the Feb. 2004 issue of Diabetes Care, researchers analyzed data on 2,834 participants.  They found that the prevalence of both insulin resistance and metabolic syndrome was significantly lower among those eating the most cereal fiber from whole grains' as compared to those eating the least.  Prevalence of the metabolic syndrome was 38% lower among those with the highest intake of fiber from whole grains.  Diets low in whole fiber foods (such as whole grains, legumes, vegetables and fruits) were 141% more likely to have metabolic syndrome than those who ate a diet rich in unrefined whole foods.  

   One can expect some very exciting health benefits from a diet rich in whole grain foods.  Just to name a few, we have weight loss/maintenance, laxation, reduced risk of metabolic syndrome, prevention of gallstones, and protection against atherosclerosis, ischemic stroke, diabetes, insulin resistance, obesity, and premature death.  

   Whole wheat is a true anti-cancer food.  It is rich in phytochemicals, phytoestrogens, and lignans.  These components have been documented in numerous studies to contributing to the prevention of both breast and colon cancer.  

   Research reported at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer, by Rui Hai Liu, M.D., Ph.D. states this: "different plant foods have different phytochemicals.  These substances go to different organs, tissues and cells, where they perform different functions.  What your body needs to ward off disease is this synergistic effect-this teamwork-that is produced by eating a wide variety of plant foods, including whole grains."

   Be sure you are spending your hard-earned cash on quality food.  Check the label.  If "whole grain" or "whole wheat" is not the first ingredient, then put it back.  Check the others.  Lord knows there are plenty of options.  

   The choice is clear.  For your health and our childrens' future....whole wheat is the only wheat!