While much of conventional farming is doing more harm than good to the climate, wheat may be an important crop for reducing greenhouse gas emissions.

So, would wheat still be such a dietary pariah if it could help to curb climate change?

According to a new paper published in the recent journal Nature Communications, we may want to give wheat another chance. “The study found that a combination of a few basic farming practices boosted wheat production and put heaps of carbon back into the soil–more than enough to compensate for the GHGs emitted in the process of growing it,” reports Civil Eats.

It’s been thought that wheat actually contributes to greenhouse gases by producing carbon, but the roots and stems of the plants that are left in the ground at the end of the growing season actually replenish carbon in the soil, which offsets emissions. Civil Eats explains: “That means reducing the climate impact of wheat hinges on maximizing soil carbon storage and minimizing inputs, all while growing as much grain as possible.”

The researchers farmed several dozen test plots, with four different cropping techniques, measuring the results. The test plots were either grown with “a three-year rotation of fallow-wheat-wheat, another of fallow-flax-wheat, a two-year rotation of wheat and lentils, and continuous wheat plantings,” reports Civil Eats. “What the researchers found surprised them: All of the plots had a negative carbon footprint.”

All of the wheat returned more carbon than was emitted, the researchers discovered. “In part, the researchers attribute this result to the way they calculated the total carbon balance; many previous studies failed to consider the role of soil carbon at all,” Civil Eats explains.

The researchers discovered that keeping the crops in the ground instead of fallowing the land (keeping it unseeded) was a hugely important factor in the decrease of wheat’s carbon footprint. But the researchers also noted the pressure of continuous planting, which can require carbon-intensive chemical fertilizers and pesticides. It turns out though, the lentils used in one of the test plot groups were hugely beneficial in the reduction of fertilizer, according to Civil Eats. “On average, fields planted with lentils required 30 percent less fertilizer than fields planted continuously with wheat, and produced just as much grain.”

The lentils behaved much like cover crops do. A common practice in organic farming, the lentil increased the nitrogen.

“Overall, the scientists estimated that for each kilogram of wheat they harvested, the soil removed up to a third of a kilogram of CO₂ from the atmosphere,” explains Civil Eats. “That bodes well for the large swaths of the planet where Spring wheat is grown in semi-arid environments similar to the North American Great Plains, like China, India, and parts of South America.”

Does that mean we should all increase our intake of wheat? After all, it’s a grain that’s become increasingly less tolerated—from the rise in Celiac disease to other gluten sensitivities. But some experts think that those “sensitivities” aren’t as real as people think. In other words, if you’ve been avoiding wheat because you think it upsets your body, it may be more of a psychological reason than a digestive one.

Another benefit to wheat is that it’s not genetically modified like other major U.S. grown crops, soy and corn. The U.S. is also the largest producer of wheat in the world, so it’s a local food in that regard,  unlike some of our other beloved commodities. Supporting American farmers is important to our economy and our food system. Of course, all wheat is not created equal. But it can be part of a healthy diet for humans and the planet.

Find Jill on Twitter @jillettinger

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Big Macs aren’t good for you. You’d think the world would know this by now, but more often than not we witness McDonalds drive-thru traffic jams that our own friends and family are in. It’s one thing to hear, to know better, to understand; and it’s another thing to internalize, accept, and react accordingly. So let me say this again: Big Macs aren’t good for you and here are some reasons why.

An Icon is Born

In 1967, McDonald’s franchisee Jim Delligatti began to serve double-decker cheeseburgers on a double-cut bun in an effort to find a way to structure the messiness caused by the company’s token “special sauce.” Expanding from its humble beginnings in Uniontown, PA to locations across the nation as soon as the next year, the new burger was labeled the “Big Attraction” with its two all-beef patties, special sauce, lettuce, cheese, pickles, onions and sesame-seed bun. Today, the Big Mac has come to be a symbol of everything stereotypically American – capitalism, commercialism, and gluttony.

The original sales price of the iconic Big Mac was 45 cents, compared to the current $3.00, and today McDonald’s sells as many as 550 million Big Macs per year in the U.S., with a scope of some 120 countries.

The Fat Facts

Let’s talk about the one of the Big Mac’s biggest offenses: fat. A Big Mac is by no means a stranger to it. Each serving packs 550 calories, 260 calories of which come from fat. That’s nearly half of the entire burger’s calories and 45 percent of your daily balance! And of this whopping 29 grams of fat, 10 grams are saturated and 1.5 grams are trans. A Big Mac also contains 75 mg cholesterol, which is 25 percent of your daily allowance. And similarly alarming is the Big Mac’s sodium content. Each serving contains 1,070 milligrams.

Now, if you’ve done some of your own research, don’t be fooled by the Big Mac’s apparent virtuous side. According to the nutritional profile made available by McDonalds itself, each serving contains 3 grams of dietary fiber, 25 grams of protein and offers 6, 2, and 25 percent of our daily vitamin A, C and calcium requirements. Sounds positive, right?

It is important to keep in mind that not all nutrients are the same across the board, and this supposed uplifting aspect to the Big Mac is shadowed by its downsides as well as the quality of its ingredients. For example, the protein you get from animal products differs substantially from the protein you receive from plants, in terms of quality, assimilation, and overall health benefits. The fiber, protein and vitamins in a Big Mac are frankly not that compelling.

If You Can’t Pronounce It, Don’t Eat It

Given the stats, it doesn’t take a wild guess to know the Big Mac is compromising big time in the ingredients department.

Among the many ingredients that make up the Big Mac bun, for example, are high fructose corn syrup, partially hydrogenated soybean oil, calcium sulfate, calcium carbonate, calcium silicate, wheat gluten, emulsifier (mono- and diglycerides, diacetyl tartaric acid esters of fatty acids, ethanol, sorbitol, polysorbate 20, potassium propionate), sodium stearoyl lactylate, dough conditioner (corn starch, ammonium chloride, ammonium sulfate, calcium peroxide, ascorbic acid, azodicarbonamide, enzymes), and calcium propionate (preservative).

That’s a mouthful.

Aside from the fact that most of those are nearly impossible to pronounce at first go, many of these ingredients are dangerous. Azodicarbonamide is even banned in some countries around the world because it is a respiratory sensitizer and may harm people with asthma or those prone to allergies – to say nothing of the obvious culprits in the list, such as high fructose corn syrup and hydrogenated oils.

The “special sauce” is indeed special – for its creepy add-ins, that is. The sauce includes high fructose corn syrup, sugar, the preservatives propylene glycol alginate, sodium benzoate and potassium sorbate, and hydrolyzed (corn gluten and wheat) proteins.

And if you knew what any of that actually meant, you’d realize “hydrolyzed proteins” is just a fancy way of spelling out monosodium glutamate, or the infamous MSG. The flavor enhancer, MSG, has been picking up a lot of heat these days, because it is reported to cause headaches, flushing, sweating, numbness, a rapid heart beat, chest pain, nausea, and weakness, among other things. The sauce also contains the fertility-damaging polysorbate 80 and its preservatives are known to inhibit nutrient absorption – if, of course, there were any particularly beneficial nutrients to speak of in the Big Mac to begin with.

Best of the Worst

On a positive note, the only time you should eat a Big Mac is by association. A Whopper contains 760 calories and 47 grams of fat, a Wendy’s quarter-pound single with cheese has 500 calories and 26 grams of fat, a Hardee’s Thickburger comprises 910 calories and 64 grams of fat, a Sonic Cheeseburger with mayo packs 700 calories and 42 grams of fat, and a 10-sack of White Castle sliders has 1,700 calories and 90 grams of fat. But that’s the only health list a Big Mac will top.

So, instead of rolling through the drive-thru, consider making a homemade, “real” version of a burger.

Vegan Chickpea Burger

Serves 5

Ingredients:

• 1 can chickpeas, mashed
• 1 tbsp olive oil
• 1 large white onion
• 2 hot peppers (or 1 jalapeno)
• 2 scallions
• 2 garlic gloves
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1/2 tsp paprika
• 1.5 tsp cumin
• 1 tsp coriander
• 3 tbsp ground oats
• Buns, avocado, tomato, red onion, and lettuce for garnish

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

Image: Leo Almighty

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There are smarter ways to get your fiber.

Is there any food in the world more celebrated than bread? It’s been a daily staple in the human diet for thousands of years, and it’s been drilled into our heads that a meal isn’t complete without it. The words “fiber” and “wheat bran” are practically interchangeable. You know you need fiber for good health, so bring on the bread, right? The fact is, the mass of gluten you’ve got clutched in hand is not the best source of fiber at all. In fact, it’s a bad source. Here are some reasons why, along with some healthier high-fiber alternatives.

In America, we wear our love of wheat in mid-western farm fields and on our supermarket shelves. But most of the wheat grown here is only of two or three varieties that have been crossbred and hybridized over decades to become high-yield plants. This lack of diversity – known as monoculture – means that wheat requires more chemical treatment in the form of fertilizers and pesticides.

White bread products are among the junkiest foods you can put in your body, full of empty calories and practically bereft of nutrition. Worse, the chemicals used to whiten flour so that bread will look fluffy and appealing can include carcinogens like benzoyl peroxide and chlorine dioxide. Even wheat bread usually contains bromide, a dough conditioner that disrupts the endocrine system and actually slows down metabolism. The UK banned bromide in bread in 1990, and Canada did the same in 1994, but it’s still present in nearly all flour and bread products sold in the United States.

For many people, bread is difficult to digest, and for those with gluten sensitivities, it’s literally poison, causing a severe immune response. Even if you aren’t gluten intolerant, bread can have negative impacts on your health. Bread is a high-glycemic food, meaning it causes your blood sugar to spike. According to Dr. William Davis, a preventive cardiologist in Milwaukee, two slices of wheat bread increase blood sugar more than a candy bar. This results in a sugar crash, leaving you feeling shaky, foggy and hungrier than ever two hours later.

Ultimately, the most important point is that bread doesn’t have nearly as much fiber as you think it does. Refined white bread might have a single gram per serving, while even the most robust whole-grain varieties usually don’t top 4 grams. Per calorie, bread is one of the most inefficient ways to get your fiber. Does that mean bread is totally bad for you and you shouldn’t eat it? Not necessarily, but you definitely shouldn’t rely on it for your fiber needs, especially because there are so many other foods that kick bread’s ass in the fiber arena.

The World’s Healthiest Foods’ website notes that for pure fiber-packing power, nothing beats beans. Navy beans are the best, with 76.4% out of 255 calories coming from fiber. Dried peas, lentils, pinto beans, black beans, lima beans, garbanzo beans, kidney beans and soybeans have similar nutritional value. Barley rates as high as many of these beans, which isn’t surprising given that it’s a grain. But did you know that cinnamon, turnip greens, eggplant, collard greens and raspberries are among the healthiest high-fiber foods? Other surprising sources of fiber include figs, raisins, avocado, papaya, broccoli, green peas, pears and sweet potatoes. And of course, whole grains that haven’t been processed to death are still a smart choice.

As with anything, eat bread in moderation. A diet rich with lots of fresh fruits and vegetables as well as minimally processed whole grains, is the key to making sure you’re getting the real fiber you need.

Photo: goblinbox

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In the relatively short amount of time I have been on a gluten free diet, the wheat free and gluten free marketplace has become a booming business. It’s not surprising, since Celiac Disease affects 1 out of 133 people. But, what is surprising is that 97 percent of people with Celiac Disease go undiagnosed. And according to the Mayo Clinic, “young people today are more than four times as likely to have Celiac Disease than was the case 60 years ago.”

Celiac Disease should not be mistaken with a food or wheat allergy. It is an autoimmune disease and digestive disorder based on the severe intolerance of gluten found in all forms of wheat. And once you start looking, wheat is in everything – from less obvious foods like soups, soy sauce, licorice, ice cream and salad dressings, to obvious foods like bread, cereal and crackers.

While four years ago I scratched my head in bewilderment wondering what in the world I was going to eat, now I am able to find an ample amount of pre-made foods, companies, grocery stores and personal care products that cater to those with wheat and gluten intolerance. I had no idea (nor did a slew of specialists I visited in my search for the answer to my woes) that the culprit of my intense health maladies was an unsuspecting grain that looks so carefree blowing in the breeze. Turns out, I’m not alone. Most people with Celiac Disease as well as wheat allergy sufferers are clueless as to why they are in ill health.

Some symptoms of Celiac Disease, which may appear at any time in a person’s life, include: recurring bloating, gas or abdominal pain, migraine headaches, nausea, and fatigue, weakness or lack of energy, among many others. Celiac Disease/wheat allergies are often confused with IBS or food poisoning.

The complex structure of wheat makes it very difficult to digest. If you have been suffering from unexplainable symptoms, you might consider talking to your doctor or nutritionist about trying a wheat free diet to see if your health improves.

A word to the wise: the blood test administered to determine whether you have Celiac Disease does not always produce an accurate result. Go with your gut… literally. If you feel better not eating wheat, avoid it! Doing so will take research and education, but it’s getting easier and easier to forgo the grain.

Image: Vox Humana

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