Whole Wheat Bread Bakers Rejoice!


| 1/30/2019 10:46:00 AM


Baking bread at home takes time and energy, but advancing research is confirming the multitude of nutritional benefits found in whole grains.

Wheat berries, the whole grain form of wheat, is made up of wheat germ, bran and endosperm. About 6 grams of fiber are found in 1/4 cup of wheat berries. If you’re grinding about 3 cups of wheat berries to produce flour for your bread, you’ll find some 72 grams of fiber in one loaf.

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Photo by Loretta Sorensen

Those unprocessed wheat berries also contain a concentrated amount of protein and micronutrients such as manganese, selenium, thiamine, phosphorus, magnesium, niacin, copper, iron, zinc, vitamin B6 and folate. Small amounts of potassium, pantothenic acid and vitamin E are also found in wheat berries.

The 2018 research conducted by University of Illinois College of Agricultural, Consumer and Environmental Sciences Undergraduate Research Program included evidence that dietary fiber promotes growth of good gut bacteria, resulting in production of byproducts important to health.



On average, men under 50 should consume 30 to 38 grams of fiber per day and women should take in 21 to 25 grams (Mayo Clinic). Other whole gain foods with significant fiber content include graham flour, oatmeal whole oats, brown rice, wild rice, whole grain corn, popcorn and whole grain barley.



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