This month we will continue to learn about wheat species and varieties. We will now focus on free-threshing wheats. As we learned in the September issue, hulled wheats were the first cultivated wheats. The seed was difficult to remove from the plant, and needed extra flailing or soaking so that the seed could be used. Free-threshing wheats were spontaneous mutations of hulled wheats. These spontaneous mutations were then domesticated and cultivated, as they were easier to harvest. Two processes occurred to create domestic wheat. First, the spikelets of hulled grain needed to be “non-brittle”, i.e. it would not fall off the plant before harvesting. Remember, the seeds of wild wheat would fall off the wild plants so that they would germinate and produce the following year’s crop. However, to be used as a food source, the seeds would have to remain on the plant until it could be harvested. Therefore, domestic versions of the wheat species contained a non-brittle spike. The other process that occurred was the development of a free-threshing species, to be able to more readily remove the hull of the seed to expose the healthy edible portion of the seed for eating. These wheats became known as “free-threshing” wheats. Because the wheat could no longer germinate from the previous year’s crop, wheat used for food would have to be planted yearly. Thus, current domesticated wheat crops are an annual grass, and each crop must be newly planted.
Free-threshing wheats were first grown as a domestic crop in Asia, North Africa and Europe. Remnants of these wheats have been found in Roman burial sites from 100 BC. In the late 15th century to the 16th century, wheat was introduced to North America via the Spanish missions. However, North America did not become a major exporter of grain until the 1870s.
A whole grain contains all three parts of the grain—bran, germ, and endosperm. The bran is the edible portion of the outer skin of the grain. It contains important antioxidants, B vitamins and fibre. The germ is the portion which can grow into a new plant; it contains many B vitamins, some protein, minerals, and healthy fats. The largest part of the grain, the endosperm is the germ’s food supply; it provides energy so that the plant can grow. It is mostly made up of starchy carbohydrates, protein, and a small amount of vitamins and minerals.
Most of the free-threshing grains, when they are are milled, the germ and the bran is removed, and only the endosperm remains. The final product is known as a “refined” grain. This refining process removes at least 25% of the grain’s protein, and 75% of other nutrients, including 17 key nutrients, such as fibre, fats, B vitamins and minerals. Some food processors add back some of the vitamins and minerals into the refined wheat product, known as enriched grains. But, overall, refined grains are much less healthy than whole grains.
Whole free-threshing grains are often hard to find on grocery shelves, however with the increased interest in whole grains, food producers are increasing the amount of whole grain products in stores. Currently much less than half of all grains in a grocery store are actually whole grain. Most of the grain products in stores are made with refined wheat.
Common Wheat
The main free-threshing wheat species grown is common wheat (Triticum aestivum) or “bread wheat.” About 95% of all wheat grown worldwide is common wheat. It is the most widely cultivated crop in the world. Two of the six chromosomes of common wheat is derived from wild einkorn, one of the first hulled wheats used by mankind for food. However, common wheat itself does not grow in the wild. Over 200 varieties within the common wheat species have been identified, with 100 varieties being cultivated for food. Most common wheat used for food is processed—milled to remove the bran and germ, to produce a flour that provides for soft breads and pastas, as is commonly preferred nowadays. Products made from hulled wheat varieties produce more textured and stronger tasting foods. The milling process also provides for a longer shelf life for the wheat, as the fats contained in the germ, which could become rancid, are removed. The greatest portion of common wheat is made into flour to produce bread. Worldwide, common wheat has replaced many of the other wheat grains, barley and rye that were commonly used in breadmaking in the past.
Varieties are further identified as red or white which identifies the colour of the kernel. The taste of wheat is dependent on the colour, with red wheats more astringent tasting than white wheats. Varieties can be identified as hard or soft, which refers to the protein content of the wheat, anywhere from 10–15%. Hard wheat contains more protein in the form of gluten, whereas soft wheat varieties have less protein and a higher carbohydrate or starch content.
Wheat is also classified by its growing season—spring or winter. Spring wheat is planted in the spring and harvested in the fall. These crops are grown in the more northern climates. Winter wheat is planted in the fall and harvested the next summer, and is grown in milder climates. Most common wheat is made into flour, and used in baking, specifically in making bread. Thus, common wheat is typically a refined grain, in which the germ and the bran are removed, making for a very versatile flour, however low in nutrients.
The final classification is the quality of gluten in the wheat variety. A strong elastic gluten allows dough to trap carbon dioxide, and is used for leavened breads. The gluten in other wheat varieties are strong but less elastic. Hard winter wheat varieties contain more protein in the form of gluten and are used in making risen breads baked with yeast. They are also blended with soft spring wheats to make “all-purpose flour” used in a variety of baking products. Soft wheat varieties have less protein and more carbohydrates in the form of starch. The soft varieties produce a very soft flour most commonly used in cake flour.
To increase the nutritional content of common wheat flours, whole grain flour and whole grain food products made from whole grain flour are also available. This flour is made by grinding or mashing the whole grain of wheat. Whole-wheat flour is used in baking bread and other baked goods, and many whole grain breads can now be found in grocery stores. Look for the word “whole wheat” or “whole grain” when buying grain products. Sometimes whole-wheat flour is mixed with more refined flours to add nutrients that have been lost in the milling process. Often the whole grain of wheat is referred to as the wheatberry. Cereals made from puffed wheatberries are a tasty whole-grain breakfast meal. Wheatberries, once soaked, can be added to salads or into baked bread. When wheatberries are milled, it produces whole-wheat flour.
Graham flour, a type of coarse-ground whole wheat flour, made from the whole grain, is named after Sylvester Graham. He was an early advocate for dietary reform in the 1800s; he believed that the milling of flour using the whole grain was a remedy for the poor health of his fellow Americans brought on by the changes in diet during the Industrial Revolution and the processing of refined grains. Graham flour can readily be found in some grocery stores and in health food stores.
Durum Wheat
Eight varieties of durum wheat (T. Durum) are grown for food; it is the second-most cultivated wheat crop and is also a free-threshing wheat. It is grown predominantly in the Middle East, although it is also planted widely in the United States. It is planted in the spring and harvested in the fall, and is well adapted to the hot and dry conditions around the Mediterranean. Durum wheat is also known as paasta wheat or macaroni wheat. It encompasses approximately 5–8% of all wheat grown. It was developed from artificially selecting domestic emmer wheat strains from Central Europe and the Near East that had become free-threshing.
“Durum” means “hard” in Latin; flour made from durum wheat, known as semolina, is coarser and darker, more golden in colour than common wheat. Semolina is a refined flour, and as such only contains the endosperm of the grain kernel. Semolina is very high in calories, with 601 calories per serving; it contains 122 g of carbohydrates per serving, and only 2.5 g of fibre. All refined flours can cause a blood sugar spike, as the carbohydrates break down into glucose very quickly. Pasta contains a lower glycemic index, meaning it is digested more slowly than other refined carbohydrates. This is because of the way that the carbohydrates and proteins are bound to each other in pasta. The result is a more gradual release of glucose into your body. Cold pasta also contains resistant starch, which acts similarly to fibre.
Semolina has the highest protein of all wheat varieties, with a content of 6 grams per serving. Because of its high protein content in the form of gluten, it is ideal in producing specific food products. The high gluten content ensures that products made from durum wheat flour retain their shape during cooking. When semolina is mixed with water, it makes a stiff dough which can be stretched into long pieces without breaking; and is ideal in creating various pasta products of differing shapes and sizes, which, when cooked, will not fall apart.
Semolina is most popular in Italy for pasta making. Pasta products are very popular, ranging from spaghetti, penne, lasagna, ravioli, and linguini, to name a few. Traditionally, Italian pasta has been made from semolina. The terms used are “semolina flour”, or “durum semolina.” The bottom line is that semolina is just another name for a refined wheat grain. Using refined grains in pasta allows the pasta to be softer because the harder parts of the grain have been removed. This pasta is also known as “white pasta”.
Much of semolina is enriched, to add back nutrients that are lost in the refining process. Thus, enriched semolina is high in B vitamins, including folate and thiamine, which support brain health. Semolina contains selenium, a mineral that aids in prevention of heart disease and boosts the immune system. The enriched form of semolina is high in iron and magnesium.
Semolina is also the ingredient that makes up couscous. Many people think that couscous is a grain; however, it is made up of refined durum wheat. Semolina is also used to make halva, puddings, and porridges such as Cream of Wheat, also known as farina. Farina has been fortified with iron, and is a good source of iron for vegetarians. It can be used in stews and soups as a thickener.
Bulgur is a whole-grain food made from durum wheat. The wheat kernel is parboiled to soften it for cooking. It has a light, nutty flavour and is used in many Middle-Eastern foods. Bulgur does not need to be cooked, only soaked when used in cooking. It is used in stews, cereals, porridges, and as the main ingredient in tabbouleh salads. It is also used as a side dish in the place of rice or couscous.
Whole-grain pasta and couscous products are also available. All grains start off as whole grains, containing the three components of a grain—the bran, germ, and endosperm. In order for a product to be labeled whole grain, the “whole grain” part of the food must have the same proportions of bran, germ, and endosperm as the harvested kernel contains before it is processed. Whole-grain durum wheat flour is not as highly processed as the refined flour, which is used in regular durum wheat food products. Most of the bran and germ remain intact, giving it a heartier flavor and texture, and retains many of the nutrients of the grain.
However, in order to produce whole-grain flour for pasta and couscous, the grain must be pulverized to make smaller particles; thus, the flour, although still containing the three parts of the grain, does not contain intact kernels of grain. This can increase the risk of a rise in blood sugar when consumed, as smaller particles are digested more quickly. Using intact whole grain products is always more beneficial. However, whole grain durum flour is still healthier than refined durum flour.
To identify whole grain pasta, the first ingredient should be “whole-wheat flour.” The bran and germ of the grain contains fibre. A serving of whole grain pasta (100 grams or 3 ounces) contains more fibre than refined pasta flour, 6 grams compared to 2.5 grams. Fibre, as we have learned, helps to regulate the digestive system, can lower cholesterol levels, and can help lower blood sugar levels. It also provides an increased sense of fullness, which helps to curb appetite. Because of the fibre content, whole-grain pasta is also lower in calories. Whole-grain pasta also contains more minerals, including potassium, magnesium, copper and phosphorus. However, because of its high carbohydrate content, durum flour food products should be an occasional treat versus a daily meal entrée. Eating pasta or couscous with adequate protein and non-starchy vegetables will help slow down the release of sugar and decrease the impact on blood sugar levels.
Club Wheat
The third main free-threshing wheat is known as club wheat (Triticum compactum). It is a species of soft white wheat adapted to dry growing conditions. It is a purely domestic wheat variety and is not found in the wild. Five varieties of club wheat are grown and are selectively bred to produce less protein. Club wheat began to be domesticated along with other wheat varieties. It is considered to be the oldest wheat species cultivated in Europe, and was the main wheat grown in that part of the world until the 1940s when other wheat species were introduced. Club wheat was formally introduced to North America in the 1960s. However, analysis of old adobe buildings in western United States show that club wheat was present in California in the 1780s, likely introduced by the Spaniards as they traveled into Mexico, long before common wheat was grown in North America.
Club wheat is very similar to common wheat and is often considered a subspecies of common wheat. It is a soft wheat, with less protein content, and is mainly combined with soft white common wheat, and used in baking softer cakes, crackers, cookies, and pastries.
Wheat is a versatile product and is used as a staple food in diets around the world. However, much of the wheat products are refined, and unless enriched, lack any substantial nutritional content. Whole-grain wheats provide a higher level of nutrition, with many health benefits ranging from heart health, to digestive health, immune system health, and brain health. Whole grains should encompass one-quarter of our diet; choose grains wisely to ensure that the grain products you consume can provide the nutitional health needs of your body.
“For use in breadmaking, the superfine white flour is not the best. Its use is neither healthful nor economical. Fine-flour bread is lacking in nutritive elements to be found in bread made from the whole wheat.” –The Ministry of Healing, p. 300
Just as bread is used to sustain our physical bodies, we must ensure that our souls are fed with the Bread of Life. Read the Word of God daily, to sustain your spiritual life. We are to have a connection to the Living Bread, Jesus Christ. Whereas we can never be satisfied with common bread, our souls are satisfied with the bread of life. “And Jesus said unto them, I am the bread of life: he that cometh to Me shall never hunger.” John 6:35. “Our life is to be bound up with the life of Christ; we are to draw constantly from Him, partaking of Him, the living Bread that came down from heaven, drawing from a fountain ever fresh, ever giving forth its abundant treasures.” –Christ’s Object Lessons, p. 129
Helen Marttinen