Why Eat Whole Wheat ? by Suzanne M.

Wheat is very important to the food industry. Bread, pasta, bagels, crackers, cakes, and muffins are only a small portion of the list of foods that are made with wheat. However most of these items contain wheat that has been refined and that is not good for many reasons. The addition of whole wheat to your diet as opposed to the consumption of refined wheat is a wise idea.
When you eat whole wheat you are eating a whole grain. Whole grains are grains that still have the bran, germ, and endosperm intact along with nutrients like manganese and dietary fiber. When you consume wheat in its natural unrefined state you are definitely getting the best therefore it is important to choose wheat products made from whole wheat flour. Choosing any less will only deprive your body of a wealth of important nutrients.
Here are some benefits of whole wheat that may inspire you to make the switch; if you haven't already done so:
  • The fiber in whole wheat bread reduces constipation. This condition is a major cause of "western diseases".
  • Consumption of whole wheat actually helps in weight loss and maintenance. It is a misnomer that eating wheat products will make you fat. The truth is that the ingredients found in unrefined wheat products that actually the cause of weigh gain.
  • Whole wheat helps keep the heart healthy.
  • When you eat whole wheat you help prevent gallstones which can be very painful.
  • Diabetics can benefit greatly from a diet that includes whole wheat.
There has been so much controversy of the consumption of wheat when it comes to gluten and many people have abandoned this wonderful ingredient. While there may be some who are gluten or wheat intolerant, it is important to know that this does not mean that everyone is in the danger zone. What is does mean is that we have to more careful about what we consume and where it comes from.
Take the time to learn how to create your own breads, pastas, and more with while wheat flour. If you are gluten intolerant then there are gluten free options available. The bottom line is that nature has so many healthy benefits but many of us have become slaves to convenience and our health pays for it in the end. Find what works for you but do make sure that whole wheat is a part of your diet.
Look for some delicious whole wheat recipes at the Hillbilly Housewife website. While you are there stay informed by joining The Hillbilly Housewife newsletter.


How to Avoid High Fructose Corn Syrup

 High fructose corn syrup is commonly used in place of sugar in processed foods in the USA. In fact, the average American eats an astounding 41.5 lbs of high fructose corn syrup per year.American subsidies and tariffs have resulted in corn being a much more economical sweetener than sugar--a trend that is not seen in other parts of the world. Now that high fructose corn syrup is being added to an increasing variety of foods (breads, cereals, soft drinks, and condiments); some people are looking for ways to avoid it.


  1. Be clear about your reasons for avoiding high fructose corn syrup. There's significant controversy surrounding the safety of consuming high fructose corn syrup, but there is, as of yet, no conclusive evidence that it's more detrimental to one's health than table sugar. Despite its name ("high fructose"), it contains about the same amount of fructose as table sugar.Reasons cited for avoiding it are:

    • Beverages containing high fructose corn syrup have higher levels of reactive compounds (carbonyls) which are linked with cell and tissue damage that leads to diabetes although there is no evidence so far that high fructose corn syrup consumption directly leads to diabetes.
    • The corn from which high fructose corn syrup is derived may be genetically modified.
    • There are increasing concerns about the politics surrounding the economics of corn production (subsidies, tariffs, and regulations) as well as the effects of intensive corn agriculture on the environment.
    • Some people are allergic to products derived from corn.
    • Although the enzymatic process used to create high fructose corn syrup is a naturally occurring process, it is an additional processing step that sugar refined from beets does not undergo. Some people prefer to avoid additionally processed foods and ingredients as much as possible.
    • Some argue that sugar simply tastes better than high fructose corn syrup.

  2. Avoid fast food. Fast food often contains high fructose corn syrup.
  3. Read food labels. This is the easiest and most sure-fire way to know if there is high fructose corn syrup in your food.  High fructose corn syrup can be found even in products which aren't sweet, such as sliced bread and processed meats like sausage and ham.
  4. Be wary of the words "natural" or "organic" on labels. The Food and Drug Administration (FDA) doesn't regulate the use of the word "natural". Foods and beverages can be labeled as "natural" even though they contain high fructose corn syrup. The word "organic" is heavily regulated, but unless you are familiar with the following differences, check the ingredients list to make sure.

    • Products that say "made with organic (specified ingredients or food groups)" can contain non-organic HFCS. They cannot be labeled as "organic", and they cannot utilize the USDA seal.
    • Products labeled "organic" can carry the USDA seal and can include organic HFCS. These products must contain 95% organic ingredients by weight or volume excluding water and salt. The remaining 5% must be on the National List of allowed substances. Since HFCS is not on that list, HFCS can only be included if it is organic.
    • Only foods labeled as 100% organic can be assumed to be HFCS-free. Theoretically, a product labeled USDA 100% organic could contain HFCS if the HFCS itself was 100% organic, but no such product is currently available because the processing aids used in making HFCS are not organic. While there is organic HFCS available it is not 100% organic and therefore cannot be included in a product that is labeled 100% organic.

  5. Be especially picky about beverages. Soft drinks, sports drinks, lemonade, iced tea, and almost every sweet drink you can think of contains high fructose corn syrup.

    • If you can't see the ingredients list, such as when you go out to eat, choose water (if it's flavored, make sure it's no-calorie) or diet drinks. Beverages with fewer calories typically avoid high fructose corn syrup, which is a high calorie additive.
    • Buy from small bottlers who use sugar instead of high fructose corn syrup. Some smaller brands, such as Jones Soda and Dublin Dr. Pepper, have switched to pure cane sugar.
    • Buy soft drinks from across the border. If you must have your fix of certain soda brands and you happen to live near Canada or Mexico, look into buying in bulk from those countries, which use sugar instead of high fructose corn syrup.
    • Check the Passover section of your supermarket. Some soda companies produce a sugar/sucrose-based version of their products around Passover for Jews who are restricted by custom from eating corn during this time. Coca-Cola produces a version of Coke without corn syrup that can be identified by a yellow cap and is considered by some to taste better than Coke Zero, which is also free of corn syrup but contains artificial sweeteners, not sugar.

  6. Lower your sweetener consumption altogether. It's been suggested that the supposed link between high fructose corn syrup and obesity is not due to the high fructose corn syrup itself, but to the increasing consumption of sweeteners in general, especially soft drinks. The USDA recommends that a person with a 2000 calorie, balanced diet should consume no more than 32 g (8 tsp) of added sugar per day. Here are some sweet foods and the percentage of the daily recommended amount of sweeteners they provide:

    • typical cup of fruit yogurt - 70%
    • cup of regular ice cream - 60%
    • 12-ounce Pepsi - 103%
    • Hostess Lemon Fruit Pie - 115%
    • serving of Kellogg's Marshmallow Blasted Froot Loops - 40%
    • quarter-cup of pancake syrup - 103%
    • Cinnabon - 123%
    • large McDonald's Shake - 120%
    • large Mr. Misty Slush at Dairy Queen - 280%
    • Burger King's Cini-minis with icing - 95%

  7. Buy fresh produce and learn to cook it. By cooking from scratch, you can avoid any doubt about the ingredients that go into your meals.


  • One small chain of 8 stores in Seattle no longer carries products containing high fructose corn syrup.
  • Adding more fruit to your diet can help you avoid high fructose corn syrup, but not fructose itself, as the sugars in fruit are mostly fructose.
  • Try to avoid energy drinks as 90% of them have high fructose corn syrup.


  • Replacing all the calories consumed in high fructose corn syrup with sugar may not have any noticeable impact on weight because they both contain the same amounts of calories. The switch may beneficially impact your health, as there is some evidence that corn fructose is processed differently in the body than cane sugar, leading to reduced feelings of satiation and a greater potential for overconsumption.
from wikiHow