| Grains of Truth - Exposing the Deception of “Enrichment” By Sue Becker |
Grains are the seed-bearing fruits of grasses. The fact that grains are the seeds of the plant as well as the fruit
and that life giving nutrients are contained and perfectly stored within, make grains an incredibly nutritious food.
In fact, of the 44 known essential nutrients needed by our bodies and naturally obtained from foods, only 4 are
missing from wheat--vitamin A, B12, and C, and the mineral iodine.
Each kernel of grain has a “germ” as its core, surrounded by a storage packet of starch, called the endosperm
that would nourish the young embryo if the seed sprouted. The entire kernel is protected by a layer of bran and
usually also by an outermost inedible layer called the hull. As long as the bran is intact, and the grain kept
relatively cool, dry and rodent or bug free these “seeds” will store indefinitely with no nutrient loss. Once the
kernel of wheat is broken open, however, as in milling, the protection of the bran is gone and many of these
nutrients, now exposed to oxygen, are lost by oxidation. In fact, once milled, as much as 45% of the nutrients
are oxidized, in the first day alone. In 3 days 90% of the nutrients are lost, to oxidation alone.
The nutrients of the wheat kernel, however, are not evenly distributed throughout. The bran, a multi-layered
outer coating, is only 15 % of the wheat kernel by weight but contains about 20% of the riboflavin, 50% of the
pantothenic acid, 73% of the vitamin B6, and 86% of the niacin. All of these vitamins make up what is
commonly referred to as the vitamin B complex. The germ of the wheat, hidden away inside the kernel contains
the life of the seed and as well as nutrient oil. The germ is only 2.5% of the kernel by weight but contains 8% of
the protein, 21% of the B6, 26% of the riboflavin, 64% of the thiamin, and all of the vitamin E. The germ also
contains essential fatty acids (see following article in the newsletter). The bran and germ together are the main
sources of dietary fiber. The bulk of the wheat kernel is the endosperm, which is 83% by weight and contains
72% of the protein and 43% of the pantothenic acid, but only 3% of the thiamin, 6% of the vitamin B6, 12% of the
niacin. Most of the endosperm, better known as white flour, is starch.
Until the nineteenth century the use of white flour was confined to royalty or to the wealthy who could afford it. In
Paris in 1876, the first light white French rolls were exhibited. The governor of Minnesota was in attendance at
the exposition and determined that America must have the “benefits” of this discovery. He learned how to
separate the various components of the grains to achieve the white flour he desired. He came back to America
and developed the steel roller mills, which accelerated this separation process while grinding of grain into
flour. This invention efficiently separated the bran and germ, leaving only the endosperm and making huge
volumes of fine white flour available. Lacking the oil-laden wheat germ, the new white flour was storable and
therefor could be shipped long distances without becoming rancid. As the huge roller mills became widely
adopted, the small local stone mills went out of business and white flour and white bread became food for the
masses.
As the use of white flour became more and more common, disease and illness relating to vitamin deficiencies
rapidly increased. Beriberi and pellagra (two B vitamin deficiency diseases) and anemia became so prevalent,
health officials urged the milling industry to return the bran and germ to the flour. The millers, however, had
developed a rather lucrative market for these “by-products” of the milling process. The bran and germ were
being made into highly animal feed to fatten chickens and cattle! The millers refused to return the bran and
germ to the flour and chose instead to “enrich” the long lasting white flour.
This term “enrich” is quite deceptive. In fact most of us are often led to believe that the nutritive value of the
original food has been completely restored. Nothing of course could be further from the truth. Having already
reviewed how the nutrients are distributed in the wheat berry, it is not surprising then to learn that the refined
white flour is missing up to 80% of the nutrients found in the original wheat kernel. The content of 22 vitamins
and minerals is diminished by 70-80%, and the fiber content is only 7% of the original amount. The essential
fatty acid, linoleic acid, the benefits of which discussed more fully in this newsletter “The Fact About Fats”, is cut
in half. Although the protein content is only slightly affected the nutritional value of that protein is greatly reduced
because the essential amino acid lysine is lost. What little vitamin E is left after refining is destroyed when the
flour is bleached to make it “whiter than white”.
Four nutrients, iron and 3 B vitamins, niacin, riboflavin and thiamin, have been artificially added to the refined
white product, but some 25-30 have been either drastically or completely reduced. Iron is restored in part but a
substantial percentage of the trace minerals essential for life and health are discarded. “Enrichment” does
bring the level of these nutrients back to that of the whole wheat except riboflavin, which is enriched to three
times the original level but compared to the whole grain, the enriched product remains deficient in fiber, protein
value and 18 vitamins and minerals.
“Enrichment” - fact or fallacy? Let these grains of truth speak for themselves. The following two charts clearly
speak the facts!
Nutrient Content of Wheat Flours (per cup)
Nutrient Whole Wheat White Unenriched White Enriched
Calories 400 455 455
Protein (g) 16.0 13.1 13.1
Fat (g) 2.4 1.3 1.3
Carbohydrate(g) 85.2 95.1 95.1
Calcium (mg) 49 20 20
Phosphorus (mg) 446 109 109
Iron (mg) 4.0 1.0 3.6*
Potassium (mg) 444 119 119
Thiamin (mg) 0.66 0.08 0.55*
Riboflavin (mg) 0.14 0.06 0.33*
Niacin (mg) 5.2 1.1 4.4*
SOURCE: USDA Handbook No. 456
*From Added Nutrients
Nutrients Lost When Whole Wheat Flour is Refined
Nutrient % Lost
Cobalt 88.5
Zinc 77.7
Copper 67.9
Vitamin E 86.3
Thiamin 77.1
Calcium 60.0
Manganese 85.8
Potassium 77.0
Pantothenic Acid 50.0
Magnesium 84.7
Iron 75.6
Molybdenum 48.0
Niacin 80.8
Vitamin B6 71.8
Chromium 40.0
Riboflavin 80.0
Phosphorus 70.9
Selenium 15.9
Sodium 78.3
SOURCE: Henry A. Schroeder, “Losses of Vitamins and Trace Minerals Resulting from Processing and
Preservation of Foods,” American Journal of Clinical Nutrition 24 (1971)
and that life giving nutrients are contained and perfectly stored within, make grains an incredibly nutritious food.
In fact, of the 44 known essential nutrients needed by our bodies and naturally obtained from foods, only 4 are
missing from wheat--vitamin A, B12, and C, and the mineral iodine.
Each kernel of grain has a “germ” as its core, surrounded by a storage packet of starch, called the endosperm
that would nourish the young embryo if the seed sprouted. The entire kernel is protected by a layer of bran and
usually also by an outermost inedible layer called the hull. As long as the bran is intact, and the grain kept
relatively cool, dry and rodent or bug free these “seeds” will store indefinitely with no nutrient loss. Once the
kernel of wheat is broken open, however, as in milling, the protection of the bran is gone and many of these
nutrients, now exposed to oxygen, are lost by oxidation. In fact, once milled, as much as 45% of the nutrients
are oxidized, in the first day alone. In 3 days 90% of the nutrients are lost, to oxidation alone.
The nutrients of the wheat kernel, however, are not evenly distributed throughout. The bran, a multi-layered
outer coating, is only 15 % of the wheat kernel by weight but contains about 20% of the riboflavin, 50% of the
pantothenic acid, 73% of the vitamin B6, and 86% of the niacin. All of these vitamins make up what is
commonly referred to as the vitamin B complex. The germ of the wheat, hidden away inside the kernel contains
the life of the seed and as well as nutrient oil. The germ is only 2.5% of the kernel by weight but contains 8% of
the protein, 21% of the B6, 26% of the riboflavin, 64% of the thiamin, and all of the vitamin E. The germ also
contains essential fatty acids (see following article in the newsletter). The bran and germ together are the main
sources of dietary fiber. The bulk of the wheat kernel is the endosperm, which is 83% by weight and contains
72% of the protein and 43% of the pantothenic acid, but only 3% of the thiamin, 6% of the vitamin B6, 12% of the
niacin. Most of the endosperm, better known as white flour, is starch.
Until the nineteenth century the use of white flour was confined to royalty or to the wealthy who could afford it. In
Paris in 1876, the first light white French rolls were exhibited. The governor of Minnesota was in attendance at
the exposition and determined that America must have the “benefits” of this discovery. He learned how to
separate the various components of the grains to achieve the white flour he desired. He came back to America
and developed the steel roller mills, which accelerated this separation process while grinding of grain into
flour. This invention efficiently separated the bran and germ, leaving only the endosperm and making huge
volumes of fine white flour available. Lacking the oil-laden wheat germ, the new white flour was storable and
therefor could be shipped long distances without becoming rancid. As the huge roller mills became widely
adopted, the small local stone mills went out of business and white flour and white bread became food for the
masses.
As the use of white flour became more and more common, disease and illness relating to vitamin deficiencies
rapidly increased. Beriberi and pellagra (two B vitamin deficiency diseases) and anemia became so prevalent,
health officials urged the milling industry to return the bran and germ to the flour. The millers, however, had
developed a rather lucrative market for these “by-products” of the milling process. The bran and germ were
being made into highly animal feed to fatten chickens and cattle! The millers refused to return the bran and
germ to the flour and chose instead to “enrich” the long lasting white flour.
This term “enrich” is quite deceptive. In fact most of us are often led to believe that the nutritive value of the
original food has been completely restored. Nothing of course could be further from the truth. Having already
reviewed how the nutrients are distributed in the wheat berry, it is not surprising then to learn that the refined
white flour is missing up to 80% of the nutrients found in the original wheat kernel. The content of 22 vitamins
and minerals is diminished by 70-80%, and the fiber content is only 7% of the original amount. The essential
fatty acid, linoleic acid, the benefits of which discussed more fully in this newsletter “The Fact About Fats”, is cut
in half. Although the protein content is only slightly affected the nutritional value of that protein is greatly reduced
because the essential amino acid lysine is lost. What little vitamin E is left after refining is destroyed when the
flour is bleached to make it “whiter than white”.
Four nutrients, iron and 3 B vitamins, niacin, riboflavin and thiamin, have been artificially added to the refined
white product, but some 25-30 have been either drastically or completely reduced. Iron is restored in part but a
substantial percentage of the trace minerals essential for life and health are discarded. “Enrichment” does
bring the level of these nutrients back to that of the whole wheat except riboflavin, which is enriched to three
times the original level but compared to the whole grain, the enriched product remains deficient in fiber, protein
value and 18 vitamins and minerals.
“Enrichment” - fact or fallacy? Let these grains of truth speak for themselves. The following two charts clearly
speak the facts!
Nutrient Content of Wheat Flours (per cup)
Nutrient Whole Wheat White Unenriched White Enriched
Calories 400 455 455
Protein (g) 16.0 13.1 13.1
Fat (g) 2.4 1.3 1.3
Carbohydrate(g) 85.2 95.1 95.1
Calcium (mg) 49 20 20
Phosphorus (mg) 446 109 109
Iron (mg) 4.0 1.0 3.6*
Potassium (mg) 444 119 119
Thiamin (mg) 0.66 0.08 0.55*
Riboflavin (mg) 0.14 0.06 0.33*
Niacin (mg) 5.2 1.1 4.4*
SOURCE: USDA Handbook No. 456
*From Added Nutrients
Nutrients Lost When Whole Wheat Flour is Refined
Nutrient % Lost
Cobalt 88.5
Zinc 77.7
Copper 67.9
Vitamin E 86.3
Thiamin 77.1
Calcium 60.0
Manganese 85.8
Potassium 77.0
Pantothenic Acid 50.0
Magnesium 84.7
Iron 75.6
Molybdenum 48.0
Niacin 80.8
Vitamin B6 71.8
Chromium 40.0
Riboflavin 80.0
Phosphorus 70.9
Selenium 15.9
Sodium 78.3
SOURCE: Henry A. Schroeder, “Losses of Vitamins and Trace Minerals Resulting from Processing and
Preservation of Foods,” American Journal of Clinical Nutrition 24 (1971)
