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Rolled, Flaked & Shredded Whole Grains
26 Nov 2020
Disclaimer
The Whole Grains Hierarchy by Brenda Davis is summarized in the infographic below:


(Image derived from Whole Grains by Brenda Davis)

Rolled whole grains are considered great! In fact, they are a favorite among Whole Food Plant-Based doctors for breakfast preparations. But flaked whole grains and shredded whole grains are to be avoided. We'll see the reasons in sections below.

Rolled Whole Grains

What are rolled whole grains? Rolled grains are obtained by rolling the grains between two rollers so that the grains flatten. This process increases the surface area and decreases the cross-section of the grain, so rolled grains cook faster than intact whole grains. For example, oats are sold by Bob's Red Mill as Extra Thick Rolled Oats and Old Fashioned Rolled Oats. Both of them cook much faster than steel cut oats (an example of 'broken whole grains') or oat groats (an example of 'intact whole grains').

Rolled grains at home? A Grain Flaker (Amazon) may be used to produce fresh, rolled grains at home! This way, we can produce a variety of rolled whole grains, not just oats. Also, we can adjust the thickness of the final product.

Sprouted rolled grains: Sprouted grains may also be dried and rolled! If the grain is oats, the resulting product is sprouted rolled oats (Amazon). Are sprouted grains healthy? Yes! See How To Eat Whole Grains? Sprout Them!

Flaked Whole Grains

Flaking vs rolling: The terms 'flaking' and 'rolling' are a bit confusing. From Wikipedia articles on flaked oats and rolled oats, my understanding is that 'flaking' refers to an industrial process which involves some heating, rolling, drying and fortification. However, rolled grains involve much less industrial processing. Flaked grains are thinner and crispier than rolled grains. They are often fortified. And they often have additives like sugar and salt too.

What is a flaking machine? Can we prepare rolled grains at home? Yes, we can easily convert intact whole grains into rolled grains at home with a machine which simply flattens the grains. To make things confusing, such a machine is often called a 'flaking machine' :-) So a flaking machine used at home actually produces rolled whole grains, not flaked whole grains as produced in an industrial setting.

Are flaked grains healthy? In the Whole Grains Hierarchy by Brenda Davis, flaked grains are in the 'Avoid' category. Why? Brenda Davis explains:

[Brenda is holding Kellog's Raisin Bran in her hands as she speaks] To make flaked grains, you're exposing the grain to a lot more pressure, and a lot more processing. And so you'd get more nutrient reduction.

Of course when you purchase a flaked cereal grain, often you have a lot of nutrients added. So it's really important to read the label. But of course, you also have a lot of sugar and salt added.

What's really interesting is that if you look at a container of cereal and you look at the sodium content, for example, an ounce of potato chips has maybe 120 mg of sodium, an ounce of salted peanuts might have 120 mg of sodium. Well, 1 oz of cereal like this [Brenda is holding Kellog's Raising Bran in her hands] would have 240 to 300 mg of sodium. And this comes as a shock to people but the reason that is that when you coat the surface of a food with sodium, it tastes very strongly of salt but when you put it through a batter, we just don't taste it in the same way. That's what happens with flaked cereal.

How is rice converted into 'poha'? In Hindi, flaked rice is called 'poha'. It is often prepared from white rice (degerminated rice or refined rice; not a whole grain) but it's possible to prepare brown rice 'poha' too. In either case, how is 'poha' produced in the industry? Summary of How is 'Poha' produced in a factory? (6 mins, Hindi):

Paddy is graded, sorted and then soaked in water for about 16-20 hours. Water is removed. Paddy is roasted. Roasted paddy is then 'pressed' — this step is conceptually same as 'rolling' that can be done in a home-made 'flaking machine' but in an industry, this is done in a 'high speed pressure shaft', a process which also removes the husk from the paddy. The huskless flattened rice is then passed through filters and we get poha!

A few other videos showing how poha is made: video 1, video 2 and 'poha' made in a village (non-industrial setting).

Are flaked whole grains like 'brown rice poha' healthy? The overall process described in the videos above involves soaking, roasting (cooking), drying etc. This makes 'flaked whole grains' like 'poha' a processed food which belongs to the 'Avoid' category in Brenda Davis' Whole Grain Hierarchy.

Shredded Whole Grains

Shredded wheat (Wikipedia) is a specialized industrial process developed in 1893. The video below explains the process. Are shredded whole grains healthy? As per Whole Grain Hierarchy by Brenda Davis, shredded whole grains are to be avoided.

(5 mins) How It's Made: Shredded Wheat Cereal

Brief summary: whole wheat undergoes cooking in water and steam, drying with hot air, shredding, rolling, baking, toasting, drying, and so on. Some shredded wheat is 'frosted' (layered with sugary syrup).

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