Whole Wheat vs White

Hi, I know that eating Whole Wheat bread/pasta/rice is better for you than White. But, if they have the same calories..HOW are they better for you?

I have been purchasing Whole Wheat...I'm just not entirely sure why...

White is not always arbitrarily inferior (I recall white actually being better than brown rice in some nutrients due to nutrient uptake issues, but I don't have the study handy.... Acg67?).

Comparison of the nutritional value between brown rice and white rice

Callegaro Mda D, Tirapegui J. Arq Gastroenterol. 1996 Oct-Dec;33(4):225-31.

Cereals are considered an important source of nutrients both in human and animal nourishment. In this paper nutritional value of brown rice is compared to that of white rice in relation to nutrients. Results show that despite higher nutrients contents of brown rice compared to white rice, experimental data does not provide evidence that the brown rice diet is better than the diet based on white rice. Possible antinutritional factors present in brown rice have adverse effects on bioavailability of this cereal nutrients.

Effects of brown rice on apparent digestibility and balance of nutrients in young men on low protein diets

J Nutr Sci Vitaminol (Tokyo). 1987 Jun;33(3):207-18. .Miyoshi H, Okuda T, Okuda K, Koishi H.

The effect of brown rice with low protein intake was studied in five healthy young men. Feces were weighed, the digestibility of nutrients was determined, and blood tests were made. Each subject followed a diet consisting mainly of polished rice for 14 days and one consisting mainly of brown rice for 8 days. Both diets contained 0.5 g protein per kg of body weight. The brown rice diet had 3 times as much dietary fiber as the polished rice diet. On the brown rice diet, fecal weight increased, and apparent digestibility of energy, protein, and fat decreased, as did the absorption rates of Na, K, and P. The nitrogen balance was negative on both diets, but more negative on the brown rice diet. The phosphorus balance on the brown rice diet was significantly negative, but other minerals were not affected by the diet. The levels of cholesterol and minerals in the plasma were not significantly different on the polished rice diet and the brown rice diet. Comparing these results with data on standard protein intake (Miyoshi, H. et al (1986) J. Nutr. Sci. Vitaminol., 32, 581-589.), we concluded that brown rice reduced protein digestibility and nitrogen balance.

Also

Reinhold JG, et al. Effects of purified phytate and phytate-rich bread upon metabolism of zinc, calcium, phosphorous, and nitrogen in man. Lancet, Feb. 10, 1973

Reinhold JG, et al. Decreased absorption of calcium, magnesium, zinc and phosphorus by humans due to increased fiber and phosphorus consumption as wheat bread. Journal of Nutrition, Apr, 1976; 106 (4): 493-503.

Torre M, et al. Effects of dietary fiber and phytic acid on mineral availability. Critical Reviews in Food Science and Nutrition, 1991; 30 (1): 1-22.

Bohn T, et al. Phytic acid added to white-wheat bread inhibits fractional apparent magnesium absorption in humans. American Journal of Clinical Nutrition, March 2004; (79) 3: 418-423.

Hi, I know that eating Whole Wheat bread/pasta/rice is better for you than White. But, if they have the same calories..HOW are they better for you?

I have been purchasing Whole Wheat...I'm just not entirely sure why...

White is not always arbitrarily inferior (I recall white actually being better than brown rice in some nutrients due to nutrient uptake issues, but I don't have the study handy.... Acg67?).

Comparison of the nutritional value between brown rice and white rice

Callegaro Mda D, Tirapegui J. Arq Gastroenterol. 1996 Oct-Dec;33(4):225-31.

Cereals are considered an important source of nutrients both in human and animal nourishment. In this paper nutritional value of brown rice is compared to that of white rice in relation to nutrients. Results show that despite higher nutrients contents of brown rice compared to white rice, experimental data does not provide evidence that the brown rice diet is better than the diet based on white rice. Possible antinutritional factors present in brown rice have adverse effects on bioavailability of this cereal nutrients.

Effects of brown rice on apparent digestibility and balance of nutrients in young men on low protein diets

J Nutr Sci Vitaminol (Tokyo). 1987 Jun;33(3):207-18. .Miyoshi H, Okuda T, Okuda K, Koishi H.

The effect of brown rice with low protein intake was studied in five healthy young men. Feces were weighed, the digestibility of nutrients was determined, and blood tests were made. Each subject followed a diet consisting mainly of polished rice for 14 days and one consisting mainly of brown rice for 8 days. Both diets contained 0.5 g protein per kg of body weight. The brown rice diet had 3 times as much dietary fiber as the polished rice diet. On the brown rice diet, fecal weight increased, and apparent digestibility of energy, protein, and fat decreased, as did the absorption rates of Na, K, and P. The nitrogen balance was negative on both diets, but more negative on the brown rice diet. The phosphorus balance on the brown rice diet was significantly negative, but other minerals were not affected by the diet. The levels of cholesterol and minerals in the plasma were not significantly different on the polished rice diet and the brown rice diet. Comparing these results with data on standard protein intake (Miyoshi, H. et al (1986) J. Nutr. Sci. Vitaminol., 32, 581-589.), we concluded that brown rice reduced protein digestibility and nitrogen balance.

Also

Reinhold JG, et al. Effects of purified phytate and phytate-rich bread upon metabolism of zinc, calcium, phosphorous, and nitrogen in man. Lancet, Feb. 10, 1973

Reinhold JG, et al. Decreased absorption of calcium, magnesium, zinc and phosphorus by humans due to increased fiber and phosphorus consumption as wheat bread. Journal of Nutrition, Apr, 1976; 106 (4): 493-503.

Torre M, et al. Effects of dietary fiber and phytic acid on mineral availability. Critical Reviews in Food Science and Nutrition, 1991; 30 (1): 1-22.

Bohn T, et al. Phytic acid added to white-wheat bread inhibits fractional apparent magnesium absorption in humans. American Journal of Clinical Nutrition, March 2004; (79) 3: 418-423.

Translation please...lolol....

Basically that whole grains contain anti nutrients that seem to inhibit mineral absorption and making the amount of minerals you absorb comparable to it's evil white counterpart.