Wednesday, March 6, 2024

A pathological definition of "whole grain"


The video above is (or was at the time of writing this piece) "SOFT and FLUFFY 100% Whole Grain Biscuits | Jill Winger Prairie Homestead Biscuits for Whole Grains". In the video, it quickly becomes clear that what Jill means by "whole grain" is the whole pulverized flour that comes from milling wheat berries.  

I believe this is the definition that a lot of industrial bakers use too.  On the one hand, this process might include some phytonutrients that you would otherwise lose by throwing out the bran of the wheat berry.  On the other, the process of pulverizing the berry into flour makes the flour digest rapidly into blood sugar.

To my knowledge, you need flour to make baked goods.  For me, I define "whole grain" to mean the literal whole grain, unpulverized and unfiltered.   You cook and eat these foods like rice or pasta.  So definitionally, there is no such thing as whole grain bread.  Whole grain bread is essentially white bread with a little coloring from the bran and germ, and marginal nutrients from the bran and germ, mixed in. According to Andrew Weil MD, whole wheat bread has the same glycemic index as white bread, because of this pulverization process. 

From "What is a whole grain" by Academy of nutrition and dietetics.