Nutritional value
When wheat is ground into flour in the traditional way, all the nutrients and the outer layer of bran (fibre) are retained, resulting in wholemeal or wholewheat flour. To make white flour, the wheat germ, the most nutritious part, and the bran are largely destroyed; 60 to 90-odd per cent of a raft of nutrients are lost, including all the B vitamins, folic acid, iron, calcium, manganese, potassium, copper, zinc and essential amino acids. All of the vitamin E is destroyed.
Bran is the most effective form of fibre we have. Its bulk makes us feel full sooner and also keeps us 'regular'. White flour products contain virtually no bran, so they are less filling, leading to over-consumption and weight gain. Regular consumption of white cereal foods promotes constipation. Large numbers of children now suffer from severe constipation because they eat so little fibre. Constipation can cause several serious diseases of the digestive tract.
Using wholewheat foods
* Wholemeal flour can usually be used in the same way as white, although some recipes may need a little extra liquid. The words '100% wholemeal' on the packet show it's the real thing. However, for something lighter, and for making pastry or a white sauce, 'brown' (81 per cent extraction) flour is useful. 'Brown' flour is somewhere between wholemeal and white and can make a good compromise. Ask in health shops and independent grocers.
* Wholewheat spaghetti looks dark in the packet but cooks to creamy-white.
It takes exactly ten minutes to boil, the same as white.
* Provide a variety of breads, including wholemeal. Go for quality; most sliced bread is very salty, contains additives, and has poor texture and taste.
* Bake your own wholemeal or brown bread; for digestibility, eat it one day old.
There are many more ideas in Mary Whiting's 'Dump the Junk!' (Moonscape, Pounds 7.99)
