Wheat is one of the major agricultural crop species in the world. It is grown throughout the world and contributes substantially to the human diet. Whole wheat is a rich source of one of the most powerful antioxidants that occurs in food - vitamin E. But vitamin E works better with the naturally occurring cofactors than in isolation. Wheat is an excellent source of fiber and many critical B-vitamins when used in its entirety, including the bran, germ, and endosperm. Wheat germ is one of the richest sources of vitamin E if used when freshly milled, before oxidation takes place. Whole wheat flour is rich in B-vitamins, vitamin E and protein, and contains more trace minerals and dietary fiber than white flour. It also contains about five percent fat. Whole wheat is high in protein, calcium, phosphorus, and thiamin and is a good source of several other minerals like selenium.
Whole wheat contains about 175 micrograms of chromium per 100 grams while refined flour contains only 23. White flour may cause a depletion of body chromium just as does the refined sugar. Whole wheat contains the bran and germ of the grain, and refined is flour without the bran and germ. Whole wheat flour is higher in protein than white flour milled from the same wheat. Reports that eating whole grains is associated with a lower risk of heart disease might be explained in part by the high concentration of betaine in whole grains.
White bread is milled from only the endosperm, and does not include the bran and germ. White flour is made just from the soft endosperm of the wheat grain and is typically bleached for a whiter color. Whole wheat is nutritionally superior to refined flour. It is richer in protein, minerals, vitamins and antioxidants and lowers the incidence of obesity and a lot of diseases like cancer, diabetes and hearth diseases. Whole wheat is better than white bread because it doesn't have all the nutrients removed. But remember that it has just as many
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I don’t know about you but I don’t like to diet. Several in our family needed to shed a few pounds and get in better condition so my daughters signed us up for “Slim Down Sandy.” The name tells it all.
Our city promotes slimming down and living a better lifestyle. Over 400 people signed up this year. I guess we all had some of the same problems. To help encourage us in our goal of slimming down, those who lost at least 10 pounds received awards, information and our names were placed into drawings and we all won prizes.
For ten weeks we received an email from the city. We got the Exercise Tip of the Week and the Nutrition Tip of the Week. We were invited to walk in the park with everyone.
Here are some of the Nutrition Tips we received in our “Slim Down Sandy” weekly email:
Don’t give in When you Eat Out or are on the Go
It’s important to watch portion sizes and make smart food decisions wherever you are.
* At the grocery store, plan ahead by buying nutrient rich foods for meals and snacks
* For lunch, have a sandwich on whole-grain bread and drink water, a low-fat milk, or other drinks without added sugars
* In a restaurant, opt for steamed, grilled, or broiled dishes instead of fried or sautéed foods.
* On a long trip or outing, pack sliced fruits, vegetables, string cheese, or unsalted nuts to help you avoid impulsive snacking on unhealthy foods
Eat at Least 5 Servings of Fruits and Vegetables a Day
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and help to keep your calorie count low. Eating a variety of fruits and vegetables, in a variety of colors will take advantage of the entire range of vitamins and antioxidants available.
Soda contains many calories, sugar and other unnatural ingredients. Even diet sodas, which contain little or no calories, still have many unnatural