Dear Lynn:

Is white processed wheat flour really a nutritional no-no? I love salad-filled tortillas for lunch -- do I HAVE to go whole-meal? Thanks,

Alex

Dear Alex:

There is much evidence that the American penchant for "whiter than white" flour strips vital nutrients from our diet. Even though most flour products have nutrients added to them -- enriched or fortified foods -- many health professionals believe eating whole grains is beneficial.

Whole-grain products are less processed, and therefore contain more of the natural nutrients of the grain. They are often also higher in fiber. Since most Americans consume only 1/3 of the recommendation of 25-35 grams of fiber a day, that is an important consideration. A high-fiber diet has been shown to prevent diverticulosis, help lower cholesterol and possibly protect against certain types of cancer.

I encourage people to make sure most of the grain products they eat regularly contain whole grains. That doesn't mean a processed-flour food can't be part of a healthy diet; it just means it shouldn't be your mainstay. So if you enjoy white-flour tortillas, choose whole grains for the rest of your meals. Look for the word "whole" in the first ingredient on the food label to identify whole-grain foods. You might find another product you like just as well.

Sincerely,
Lynn Grieger, R.D., C.D., C.D.E.