Whole Wheat flour

Whole wheat flour is a powdery substance derived by grinding or mashing the wheat’s whole grain. The word "whole" refers to the fact that all of the grain (bran, germ and endosperm) is used and nothing is lost in the process of making the flour.

The most common type of whole wheat flour in United States is textured brown since it is made from red wheat variety.
In United Kingdom, white whole wheat flour is common which is made from soft white wheat variety.

White whole wheat has almost the same nutrient content as red whole wheat. However, soft white whole wheat has lower gluten content and contains a lower protein content (between 9% and 11%) when compared with harder wheat varieties like red (15%-16% protein content) or golden wheat. Due to higher protein content, red wheat flour needs more water than white wheat flour to prepare dough.

Soft white wheat is lacking in tannins and phenolic acid causing white whole wheat to appear and taste more like refined red wheat; it is whitish in color and does not taste bitter.

In terms of the parts of the grain used in flour, there are three general types of flour:

• Whole wheat flour is made from the whole cereal grains which contain bran, germ and endosperm.
• Refined white flour is made from the refined cereal grains, which contain only endosperm.
• Germ flour is made from the endosperm and germ, excluding the bran.

Benefits of whole wheat flour:
Whole wheat flour is more nutritious than refined white flour. It contains the macronutrients of the wheat's bran and germ (especially fiber and protein).
Whole wheat is a good source of calcium, iron, fiber, and other minerals like selenium.

Drawbacks of whole wheat flour:
Whole wheat flour has a shorter shelf life than white flour, as the higher oil content leads to rancidification. It is also more expensive.
Whole wheat flour adds a certain "heaviness" in baking items like bread etc. which prevents them from rising, as good as white flours, requiring more flour to obtain the same volume. It also needs more water to prepare dough due to bran, germ and higher gluten content.

Important to note:
It is important to note that any products made with flour can have the same effect on blood sugar, whether the flour is produced from whole grains or not. For example, whole-grain wheat bread and white bread can have the same glycemic index. Grinding grains into flour increases the surface area upon which enzymes work more quickly to convert starch into glucose.

Bran

What is Bran?
Bran is the hard outer layer of grain (the grass fruit) and consists of combined aleurone and pericarp. Bran should not be confused with chaff, which is coarser scaly material surrounding the grain, but not forming part of the grain itself.

Significance of Bran for the Seed:

• The aleurone layer surrounds the endosperm tissue (endosperm is the part of the seed which surrounds the embryo and provides nutrition in the form of starch) and functions for both storage and digestion.
• During germination, aleurone secretes the amylase enzyme that breaks down endosperm starch into sugars to nourish the growing seedling.
• In cereals with starchy endosperm, the aleurone contains about 30% of the kernel's proteins.
• In multicolored corn, anthocyanin pigments in the aleurone layer give the kernels a dark, bluish-black color
• Pericarp is the tissue that develops from the ovary wall of the flower and surrounds the seeds. It provides protection to seed.

Significance of Bran for the humans:

• Bran is particularly rich in dietary fiber. It is often used to enrich breads (notably muffins) and breakfast cereals, especially for the benefit of those wishing to increase their intake of dietary fiber.
• Eating bran is one of the quickest and best ways to increase fiber in the diet. It is indigestible and it increases the weight and size of the stool more than the fiber contained in fruits or vegetables. It does not irritate the lining of the stomach, small intestine or colon. It is not a laxative but promotes the movement of fecal matter through the colon in a natural way. Unlike drugstore laxatives or other natural strong laxatives, bran does not quickly purge out all the contents in your colon.
• Bran is rich in omegas. Omegas are essential fatty acids that cannot be constructed within humans from other components by any known chemical pathways, and therefore must be obtained from the diet.
• Bran contains 12% - 13% oil and studies have shown that rice bran oil is rich in gamma-oryzanol. This includes its ability to reduce plasma cholesterol, reduce cholesterol absorption and decrease early atherosclerosis, inhibit platelet aggregation, and increase fecal bile acid excretion. Oryzanol has also been used to treat nerve imbalance and disorders of menopause.
• Bran contains significant quantities of starch, protein, vitamins, and dietary minerals.
  Rice bran contains various antioxidants that impart beneficial effects on human health.
• Bran oil may be also extracted for use by itself for industrial purposes (such as in the paint industry), or as a cooking oil, such as rice bran oil.
• Studies have shown that some of the nutrients and phytochemicals present in wheat bran, may also protect against cancer. These include phytic acid and various phenolic components such as phenolic acids, lignans and flavonoids.
• Rice bran oil's smoke point is 490 degrees F, higher than even grapeseed oil (480 degrees) or peanut oil (320 - 450 degrees). This means that even in the hottest of situations, rice bran oil won't smoke or breakdown. When cooking or grilling, you do not want your oil to smoke, because it imparts a negative flavor to the foods so when you use rice bran oil foods will taste better, and they will be less likely to stick to the grill or griddle.

Important to note:

• Some research suggests that there are particularly high levels of inorganic arsenic (a toxin and carcinogen) present in rice bran, and that any health benefits may not be worth the potential detriments. Other types of bran (derived from wheat, oat or barley) contain less arsenic than rice bran.
• Due to the high oil content of bran, it tends to get rancid (decomposition of fats, oils and other lipids by hydrolysis or oxidation). To avoid rancidification it is best to store in refrigerator or in a vacuum-sealed container at a moderate temperature.Rancidification makes the bran bitter.

Significance of Bran for animals:

• Bran is widely used as a major component in pet foods for rabbits and guinea pigs.
• Rice bran is sometimes fed to horses for its nutritional value, particularly as a plant-based fat supplement. It is considered an excellent way to put weight onto a thin horse, without the problems associated with overfeeding grain.

A lot of nutrition and flavor is packed into a small package of Shrimp

Eating Prawns and Shrimps is considered a very healthy choice of food. They are high in protein but low in fat and calories.
Meat and dairy products are also sources of protein but they tend to be very high in calories and saturated fat.

A 4 oz (115 g) portion of shrimps contains almost half the recommended daily protein needed but only contains 112 calories and less than 1g of fat.

Although cholesterol content of shrimps and prawns is high, they are low in saturated fat. This means the saturated fat that raises cholesterol levels in the body and is bad for you is less in shrimps.For this reason, there is no need to avoid eating shrimps or prawns, as the cholesterol in the food is not the same as the cholesterol in one's blood.

Shrimp consumption, however, is considered healthy for the circulatory system because the lack of significant levels of saturated fat in shrimp mean that the high cholesterol content in shrimp actually improves the ratio of LDL to HDL cholesterol and lowers triglycerides.

Prawns and shrimps also contain high levels of vitamins. Many of these vitamins are essential for healthy skin, bones and teeth.

Shrimps are rich in zinc, iodine, phosphorous, potassium, selenium and iron and have smaller quantities of calcium, magnesium and sodium.Shrimp and other shellfish are not kosher and thus are forbidden in Jewish cuisine.