Archive 2007 2008 2009 2010

Q: What is whole white-wheat flour? I thought whole wheat was always darker.

A: Whole white-wheat flour looks like refined wheat flour (which has had the bran and germ removed), but in fact it contains the whole grain. Wheat growers in several states have developed hard white wheat varieties. Most American wheat is hard red spring wheat. Hard wheats, used for baking and yeast products, are different from soft wheats, used in cakes, crackers, and pastries.

Hard white wheat is not new—Australia and China grow lots of it. It’s got all the fiber, vitamins, and minerals of regular whole wheat, but is slightly different in chemical composition and tastes sweeter. This is a plus, because bakers can thus add less sugar. Some tortillas and noodles are already being made from hard white wheat.

If you’re buying bread or crackers, check the ingredients. "Whole wheat" is the best choice, whether it is whole white wheat or regular whole wheat. It should be 100% whole wheat, or else whole wheat mixed with other whole grains, such as oats. As we’ve said, don’t be fooled by "wheat flour," which is made from refined wheat.

Q: I eat a lot of high-calcium vegetables, such as dark greens. But many of these same foods contain oxalates or phytates, which keep calcium from being absorbed. What can I do to counteract this?

A: Oxalates and phytates are anti-nutrients and can indeed interfere with the absorption of calcium, iron, and other minerals. Oxalates are highest in certain dark leafy greens such as beet greens and spinach, as well as beets and rhubarb. Phytates are found in whole grains, nuts, seeds, and legumes.

Keep in mind that your body can use only a portion of the nutrients you eat, and that many factors influence absorption, including the presence of other nutrients. This is known as the principle of bioavailability. Foods high in oxalates are often the same foods that are high in iron or calcium. Thus even though some of the mineral is chemically "bound" by the anti-nutrients, some of it is absorbed.

With phytates, it’s a similar story. Whole grains contain more of them than refined white flour, but the mineral content of whole grains is also higher. In breads, leavening helps counteract phytates and increases bioavailability of minerals; so does fermentation, as with sourdough bread and fermented soy products such as soy sauce and tofu. Vitamin C at the same meal increases absorption of iron.

If you want to avoid high-oxalate greens, eat kale instead of spinach, and turnip greens instead of beet greens. But the best way to get your calcium and other minerals is simply by eating a varied diet, including dark greens. And drink milk enriched with vitamin D, which helps you absorb its calcium. That way, you won’t need to worry about phytates and oxalates.

Note: People who have certain kinds of kidney stones have to avoid oxalates.

Q: Is it okay to use hot tap water for cooking and drinking? It’s often a time-saver.

A: No, it’s not a good idea, even though it might seem convenient, according to the EPA. Compared with cold water, hot water is far more likely to leach lead and copper from the pipes. Lead solder in copper plumbing pipes was banned in the U.S. in 1986, but older plumbing may still contain lead-soldered joints. It took until 1988 for the law to go into effect, and in some places lead solder may still illegally be used. In addition, brass plumbing parts may also contain lead. The longer water stands in the pipe, the more lead and copper is likely to dissolve.

If you need warm or hot water, take time to heat it. The microwave is a quick solution. It’s especially important to use only cold tap water to mix baby food or formula. Lead is especially dangerous for fetuses, infants, and children. Let the cold water run a minute or two to flush out standing water if the faucet has been closed for a while. If your faucets are old, consider replacing them with new low-lead models.

Q: Do PMS pills such as Pamprin or Midol work?

A: They may help some women, but it’s hard to predict which ones, since premenstrual syndrome (PMS) symptoms are so varied. In fact, doctors have never agreed on what PMS is or how to treat it.

Most women can tell when a period is about to start: tension, irritability, water retention, headaches, breast soreness, and fatigue are common symptoms. For many women, PMS symptoms are minor and vanish in a few days, but for others, the problems may intensify for as long as two weeks.

Over-the-counter PMS tablets typically contain a pain reliever (such as acetaminophen, as in Tylenol) for headaches and the pain of cramping; a mild diuretic (pamabron, caffeine, or ammonium chloride) for bloating; and an antihistamine (such as pyrilamine maleate) supposedly to reduce irritability.

If your main symptoms are headaches and cramping, a simple pain reliever would be a much cheaper option, since PMS pills cost about $4 for just 20 pills, enough for only a few days. Other pain relievers, such as ibuprofen (that’s the generic name for brands such as Advil) or naproxen (Aleve), may actually be more effective against cramping than the acetaminophen found in most PMS pills. If you suffer from serious physical symptoms, talk to your doctor. As for irritability, don’t expect an antihistamine to help much, except to make you a little sleepy.

UC Berkeley Wellness Letter, October 2004