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Both white and wheat bread are made from wheat flour. Wheat
berries that are used to make flour are comprised of three parts:
the bran, the germ and the endosperm. The difference between white
bread and wheat bread is that production of white flour uses only
the endosperm while wheat flour is made up of all three parts. |
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White bread cuts out the two most nutritious parts of the of the
wheat berry therefore making wheat bread more beneficial to your
health. |
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Whole wheat bread is much higher in fiber than white bread. It
is commonly known that fiber aids in digestion, but did you know
that the benefits of fiber go way beyond that. Fiber also helps us
feel "full"which decreases overeating therefore helping us control
our weight. |
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It also helps to reduce the risk of heart attacks, protects against
cancers improves gastrointestinal health, protects against child
hood asthma, helps to prevent gallstones, lowers the risk of type 2
diabetes, reduces the risk of metabolic syndrome and improves bowel
regularity. |
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Studies have shown that whole wheat has a very significant
effect on health. Here are some statistics that give us a better
idea. |
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Wheat and Weighing Less: A study published by the
American Journal of Clinical Nutrition shows data collected by
74,000 females over a 12 year period. In that data is clearly shows
that not only did women who ate foods high in fiber weigh less but
they were 49% less likely to gain weight when compared to those
women eating foods comprised mostly of refined grains. |
Whole Grains and Heart Disease: A study conducted by a group
of Harvard Researchers follows 21,376 people over a period of 19.6
years. This study showed that people who simply ate a bowl of whole
grain (not refined) cereal every morning for the 19 year period had
a 29% lower risk of heart failure. Switching to the whole grain
forms of many of your favorite foods can reduce your risk of heart
disease by up to 50%.
Whole Grains to Reduce Cancer: Researchers have shown that at
least 28 grams of fiber can reduce the risk of colon cancer by 30%.
Whole wheat can also increase a woman's blood estrogen levels by 17%
over a two mo- nth period. Heightened estrogen levels reduce a
woman's risk of breast cancer by at least 25%.
Reduction of Metabolic Syndromes: the Framington Offspring Study shows the those with the
highest intake of fiber were 38% less likely to develop metabolic
issues, It also shows that those who typically ate foods very low in
whole grain had a 141% higher chance of becoming inflicted with a
metabolic problem.
Whole Wheat Lowers the Risk of Type 2 Diabetes:
In an 8 year trial involving 41,186 participants it was found that
increasing your high fiber foods such as whole wheat can reduce your
risk of type 2 diabetes by 31%. Studies have also shown that whole
grain intake in current diabetics can help to decrease insulin
resistance that causes their diabetes.
Preventing Gallstones: In a
Nurse Health Study conducted on 69,000 women over a 16 year period,
it is shown that an increase in dietary fiber (soluble and
insoluble) can reduce the risk of gallstones by 13%.
Whole Grain and
Asthma: Researchers from the Dutch National Institute of Public
Health and the Environment studied the affects of whole grain and
fish in asthmatic children ages 8-13. Results showed that increasing
these beneficial foods resulted in a lower prevalence of wheezing by
almost 20%. High intakes of these foods were also found to reduce
the chances of becoming asthmatic by 54 to 66%.
Wheat and
Regularity: A diet rich in fiber can help control irregularity.
Studies show that increasing dietary fiber intake is 89% effective
in treating bowel dysfunction. |
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So now you can see why wheat beats white in every aspect. You
shouldn't under estimate the power of pure unprocessed foods, nature
was sure in wheat's corner on this one. In closing, Keep It Wheat,
but be sure to check the label and make sure its 100% wheat or whole
grain wheat. Don't be fooled by the sneaky look a-likes. Good Fight
and Good Night!!
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Please note: Some of these publications are available for download only as *.pdf files. These files require Adobe Acrobat Reader in order to be viewed. Please review the information on downloading and using