Why Whole Wheat is Way Better

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Simple carbohydrates (such as honey, maple syrup, many vegetables, fruits and sugar cane) as well as refined complex carbohydrates (such as white flour, white rice, white pasta and white sugar) digest quickly. They are considered bad carbs because they cause blood sugar levels to surge, which eventually leads to a gnawing sense of hunger and a grab for more bad carbs.

Repeated spiking and plunging of blood glucose, also called reactive hypoglycemia and the sugar roller coaster, is a significant factor in our obesity epidemic because it leads to overeating, an impaired pancreas (called insulin resistance, where insulin production slows) or a debilitated pancreas (type-2 diabetes, where insulin production stops completely).

Low-carbohydrate diets have appealed to millions of people because they provide a simplistic solution to the sugar-roller-coaster problem: Consume no carbohydrates at all, and the sugar roller coaster is derailed. Unfortunately, this approach will also send the nutrient express off the track. Although there is some sense to short-term curtailment of all carbohydrates to purge the system of bad carbs, beyond a few weeks, whole fruits, whole vegetables and whole grains must be a part of any healthful diet or weight-loss plan. Even the Atkins’ Diet Web site admits that now, and The South Beach Diet’s Dr. Agatston emphasizes it.

Making Every Mouthful Count

In our struggle to balance calories and nutrients, we must consciously select foods that give us the best shot at long-term health. Grains are a beautiful creation, full of nourishing elements that are vital to health. They supply energy and satisfy appetite while providing none of the simple sugars, hydrogenated fats and salt that dominate processed foods. Fortunately, home-milled whole grains can restore a daily supply of insoluble fiber and nutrients in wonderfully delicious breads and other foods that can be prepared in advance and frozen for future use, with a very reasonable commitment of time. Good health ultimately depends on eating plenty of the high-nutrient foods that tend to be under-consumed in our modern, hectic world — whole fruits, whole vegetables and, especially, whole grains.

Marleeta F. Basey has been milling flour and making 100-percent whole-wheat bread for more than 25 years. This article is adapted from her book, Flour Power: A Guide to Modern Home Grain Milling (The new, revised edition was released earlier this year.) To order.

Choosing a Grain Mill

Modern countertop grain mills make it easy for anyone to grind fresh, flavorful flours. There are dozens of flour mills from which to choose. Fortunately, the search for an ideal mill can begin with three basic decisions — what power source to use, the appropriate milling mechanism and the maximum flour temperature to tolerate. Many mills are appropriate for family use as well as in a bootstrap business. The decision comes down to price, quality, versatility and convenience features.

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