The Grain Of Truth About Wheat

by Donna Spann

This article originally appeared in the June/July '94 issue of the Bread Lady Nutritional (later renamed Today's Family Matters).  The information was expanded and updated along with resources and recipes for inclusion in the book, Grains of Truth.  This article is an excerpt from the Wheat Chapter in that book.  See the Article Index for a complete listing of articles Donna has written, and which back issues they appear in.  Back issues can be ordered for $3 each, 6 for $15, or the collection of all 12 for $28.

"Now it happened that He went through the grainfields on the Sabbath; and as they went His disciples began to pluck the heads of grain. And the Pharisees said to Him, "Look, why do they do what is not lawful on the Sabbath?"  Mark 2:23 & 24 NKJ

Much to the consternation of the Pharisees, Jesus and his disciples had dinner as they traveled through the grainfields on the Sabbath. The Pharisees considered this work÷forbidden on the Sabbath. Jesus quickly and effectively silenced them with his response. Our Lord was in a physical body for about 33 years. He understands the stresses and needs of the skin and bone shells we occupy during our time on earth. With the physically wearing travel done by Jesus and His disciples, proper nutrition was essential in order to complete the ministry. Eating the wheat in the field provided the nutrients needed to continue the journey.

Nutritional Value

Wheat grain is one of the most perfect foods on earth; containing all the nutrients necessary to sustain life. Many other grains available are used primarily to feed animals, but wheat has been a staple to man's diet throughout recorded history.

There are three parts to the wheat berry: the bran, the wheat germ (including the wheat germ oil) and the endosperm. Together, they provide a whole host of important nutrients including important B vitamins, protein, carbohydrates and seven amino acids which provide the body with energy. Additional nutrients include: thiamine, riboflavin, pyridozine, pantothenic acid, niacin, barium, silver, inositol, folic acid, choline, vitamin E, boron, silicon, sodium, manganese, copper, sulphur, iodine and fluorine and LOTS of fiber÷all essential to human growth and development. All this and it's low in fat and calories too!

The bran is the outer layer of the wheat berry; a protective jacket that locks all the vital nutrients of the wheat germ inside. As long as this outer layer remains unbroken, wheat can be stored safely for years. The grain will last literally longer than you or I! Once this protective layer is broken (ground into flour) the nutrients begin to oxidize immediately. The bran, a vital source of fiber in the diet, also contains nutrients in itself. We've all heard much on the subject of fiber in the diet, but let me just reiterate here some facts about our S.A.D. (Standard American Diet) habits. Our general lack of dietary fiber accounts for an array of illnesses not found in so-called "underprivileged" nations where whole grains are the main staple. In the U.S. we see staggering rates of colon cancer, breast cancer, diabetes, diverticulitis, obesity and numerous other problems which are largely diet related. In third world countries, where grains are unprocessed and eaten at almost every meal, the average transit time of food in a person's system (from eating to elimination) is 24 hours. In America that time is extended to 92 hours. That's a long time for food to sit and, well, "ferment," if you will. I'm looking for a delicate way to say that food needs to move through (and out of) the system fairly quickly so as not to contribute to illness. Fiber helps to remove fat from the walls of the colon and cleanse our bodies of dangerous metals and toxins so that our bodies don't reabsorb them.

Flour ground from whole grains is an excellent source of insoluble fiber which is highly effective in satisfying the appetite without adding extra pounds to the body. It also aids the body in converting carbohydrates into glucose very slowly÷an important point for hypoglycemics and diabetics. The layer inside the bran is called the middling; also rich in nutrients. In our country, the middling is normally removed during commercial milling and sold to farmers for livestock feed. The cows get the better end of this deal!

The wheat germ and wheat germ oil are the most nutritious part of this grain. They make up the natural untreated embryo of the wheat berry. Almost pure vitamin E and high in important B vitamins, potassium, thiamine, niacin, zinc and riboflavin. Wheat germ is highly fragile and given to quick spoilage while at the same time containing a great deal of protein and carbohydrates without any sodium or cholesterol. A full 90% of the nutritional value of the wheat berry is contained in the wheat germ and wheat germ oil. Dr. Kelly, a cancer specialist in Grapevine, Texas asserts that nearly all essential vitamins oxidize from flour within three days of its being ground. Because of the rapid deterioration of wheat germ oil, it must, by necessity, be removed as much as possible from commercially ground flours. Like much of our food, bread and flour are shipped long distances under a variety of conditions; requiring a long shelf life. It would be impossible to leave the wheat germ in commercial breads and flours and not have spoilage and molding. Rancid oil is a known carcinogen and has an odor to it. "Fresh flour," if purchased is usually only available from health food stores and should be in the refrigerated section. To store freshly ground flour, remove from original bag and seal in an airtight glass container. Store in the refrigerator or freezer and use up rapidly. Paper absorbs oil and will hasten spoilage. Plastic containers also seem to contribute to shorter life.

The endosperm is the inner part of the wheat kernel and consists mostly of starch. This is the source of white flour and is devoid of any real nutritional value. It will not support life and no self-respecting cockroach will come near it!

There was a resurgence in nutritionally related diseases in this country after the introduction of white flour in the American diet during the late 1800's. The illnesses were traced to the lifeless white bread being consumed by a society in which "fluffy white bread" on the table had become a status symbol. As a result, there was a huge public outcry. By the time this occurred, however, most of the local miller's had gone out of business. All the milling was being done by a few large companies who had developed lucrative business selling off the "milled away" materials from the whole grains. Under duress from public opinion and the ensuing governmental pressure, a compromise was reached. What was actually compromised, in my opinion, was the health of the American public for generations to come. The "compromise" was to begin the practice of "enriching" flour by adding one mineral (iron) and three B vitamins (niacin, thiamine and riboflavin) as additives to the white flour. Over 30 known nutrients are removed from the wheat grain in the commercial milling process and a handful are tossed back in. (Can you say "Rip Off," boys and girls?) Thus we have "enriched" bread.

The flour sold in the marketplace is lacking most of the nutrients and all of the roughage. To make it even more "appealing" it is often bleached (with chlorine, in many cases) for white flour or colored with caramel coloring for "wheat" flour. Some companies add cellulose or sawdust to the bread products to replace the bran and wheat germ that has been removed and sold to the animal food industry. Certainly the term "enriched" is questionable at best. When purchasing bread, READ THE LABEL. If the first ingredient is "wheat flour" it is no more than white flour with caramel coloring. If it says "100% whole wheat flour" then some of the bran and fiber are still present, but the product is still lacking the most essential nutrients. There is usually a premium price tag attached. Only fresh, home ground flour will provide all the nutrients inherent in the wheat berry. I mill my flour fresh as I need it÷it takes me only about 4 minutes to grind enough flour for a 10 lb batch of bread with my GrainMaster Whisper Mill. Cleanup is about another half minute. "Quick and easy" are requirements around our house where time is at a premium!

Gluten

There are two primary proteins in any flour. One is gliadin and the other glutenin. When these two proteins combine with any liquid, they become a super-protein called gluten. In dough form, gluten forms an intricate cellular network that starts out taunt. With kneading and punching down, the strands of the network loosen and stretch as the gluten develops. This is the reason that with a good bread kneader a second rising time is unnecessary. A good machine develops the gluten 100%; something I can't do with my hands.

Yeast enzymes cause the sugar in the dough to ferment which in turn releases carbon dioxide. The carbon dioxide rises and catches the fiber network and lifts it upward, hence, the dough "rises." Often recipes call for a combination of whole wheat and all-purpose white flours. The reason for this is that white flour has less gluten. A reduced amount of gluten is desirable for light-textured baked goods such as cake, pies, etc. I use barley flour (or soft wheat) instead of white. In my opinion, white flour (like white sugar) not only does not help you, it actually hurts you. It "clogs up" the system, preventing the necessary cleansing and allowing toxins to be reabsorbed into the body. It also blocks your body from being able to assimilate necessary nutrients.

For quick 100% whole grain breads made with freshly ground flour, we use the machine manufactured by Electrolux of Sweden. The DLX can handle up to 15 lbs of dough at a time with ease. Because of its numerous attachments (blender, food processor, etc.) it really is an all purpose kitchen center. There are other bread kneading machines on the market, but for our kneads (sorry, I couldn't resist) the DLX is the most appropriate. I don't know of any other bread kneaders that have the power, capacity or durability of the DLX, or that are as easy to clean. An autobakery in our house would quickly end up a "landfill appliance." Because of the action and power of the machine, I end up using 20% less flour in my bread than if I made it by hand. As a result, my bread comes out much lighter and fluffier than hand-made bread even though I use no eggs or dairy. The reason for this is that the more flour in bread, the heavier and denser it gets. It kneads about 7 minutes and it's done! In our home, some of the dough goes to loaves, some to rolls, some to the little ones helping me (beats the heck out of playdo!) and, on occasion, some to yummy cinnamon rolls or pizza. The options are unlimited! For a treat I'll add grated cheese and dehydrated minced onion to the dough when it starts kneading to make cheese and onion loaves. Or add raisins, walnuts and cinnamon for a healthy dessert bread. I am limited only by my imagination and pantry. To get REAL bread containing all the nutrients costs $3-$5 per loaf in my area, yet my bread, made with grains ground moments before, costs me less than 25¢ a loaf. My bread for the week is done--from grain to hot bread--in an hour! (Though as my children have gotten older, I've noticed that I'm making bread more often, which represents even greater savings.) Only with twenty-first century maidservants is it possible!

Wheat Types

I get calls every week from people who want to know what the difference is between "hard" and "soft," "red" and "white," "spring" and "winter" wheats. All the different labels can seem confusing, so let's take a look:

There are at least 30,000 different varieties of wheat which belong to fourteen basic wheat species. One of these, "Triticum aestivum" or simply, common wheat, makes up 95% of the crop grown and consumed in America. The terms "Spring" and "Winter" wheat refer to the time of year the seed is planted. "Hard" and "soft" refer to the volume of gluten in the grain's cellular structure.

Hard Wheat is high in both protein and gluten content and absorbs liquid easily. Considered the ideal wheat for bread making, its kernels are resilient and tough to mill. It is generally grown across Idaho, Montana, Oklahoma and Kansas. Dry winters and springs make the protein content high and moisture low. Usually a dry-land wheat, it is non irrigated and watered only by snow and rain. So far we've not had much success with east coast hard wheat--it tends to be too low in protein and too high in moisture. For really good bread, the protein content should be 14% or greater and the moisture content 10% or less.

Soft Wheat has been irrigated and usually produces a larger yield than hard wheat. This wheat has a lower protein and gluten content than the hard wheat used for bread making. This wheat is starchier and more malleable than hard and has a 6-10% protein content. Grown usually in the South and Midwest, it is mainly used for animal feed. Bakers use it for cakes, cookies, pastries or other baked goods that require baking powder, baking soda or shortening as the leavening agent.

Red Wheat refers to the grains that are dark in color and heavier in fiber and bran than what is called "white wheat." Often its flavor is referred to as "hearty" and the bread is somewhat denser and coarser than bread made from white wheat. A white wheat named "Golden 86" or "Prairie Gold" has become the wheat of choice in bread baking circles. With it's high protein/gluten content and low moisture, it makes a wonderful light and fluffy loaf of bread. For those of us raised on white bread, the white wheat helps in the transition to healthy whole wheat. Golden 86 & Prairie Gold are basically the same – a hybrid grown in the highest elevations of Montana. The soil, climate and growing conditions make for an outstanding wheat kernel. The name comes from it's light golden color and are the plumpest kernels I've ever run across. Don't be afraid to experiment – mix and match and find your family's favorites. Make sure to have a good time doing it!

My no-dairy eggless DLX Recipe

(small batch, about 8 lbs)

• 5 cups hot water (microwave 3 min)
• 1/2 c oil (I use canola)
• 1/2 c honey
• 3 Tbs. Yeast (I like SAF or Fermipan)
• Dollop of Liquid Lecithin (you can use granulated lecithin crystals, vitamin C or Dough Enhancer--or NOTHING--this is just an insurance policy to keep the bread from falling and gives it a slightly longer shelf-life)
• 1 1/2 Tbs. Salt (always optional)

Set DLX "arm" in middle of bowl. You can use the scraper, too, if you like. Some folks like using the roller and scraper combination like the Europeans do--the dough hook is strictly an "American thing."

Place hot water in DLX and set speed control at 6 o'clock position and timer on "M" (keeps the bowl moving)

Pour in all ingredients except salt

Shake in freshly ground flour by the cup until dough starts to clean the sides of the bowl.

Add salt.

Set timer for 8 minutes and put ingredients away.

When timer clicks off, take out dough and have fun!

Let rise (usually takes about 20 minutes). Bake loaves at 350 for 25-40 min. depending on size of loaf. (DON'T overfill pans! This dough will rise quickly and fill the pan itself!)

Note: This is the same recipe I use with Kamut and Spelt, too. The only change is that I add 3 heaping Tbs. of gluten when I put in the yeast.

 
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