Good, Good, Whole Grain Breadies
Is it just me, or is buying a loaf of bread getting really complicated?
I grew up eating boring old brown bread, but the moment I moved out I made the switch to white. I tricked myself into believing that the nutrient content was the same, and that the big bad food companies were just trying to confuse us. Turns out, it looks like my parents were right all along—don’t you just hate that!?
A whole grain includes all three parts of the kernel (or seed) of the grain—the bran, endosperm and germ.
The bran is the outer layer, which contains all the fiber, B vitamins, minerals, and some protein.
The endosperm, which is the biggest part of the kernel, is made up of carbohydrates and proteins
The germ contains a large amount of B vitamins, vitamin E and some minerals.
The important thing to know is that whole grain DOES NOT equal whole wheat!
Whole wheat bread has some part of the wheat kernel removed. Products labeled as 100% or 60% whole wheat are not whole grain products. However, whole wheat bread is still better for you than white bread. White bread has only one of the three parts of the kernel left, and you guessed it, it’s the least nutritious part—the endosperm.
To make sure whole grains are the main ingredient, check the ingredients list. Here are some names to look for:
Whole grain whole-wheat flour
Whole grains, for higher fiber.
Keep in mind that foods labeled “whole grain” are not always high in fiber. A good source of fiber has at least 2 g/serving, while a high fiber food contains 4g/serving. Note that “per serving” refers to 1 slice of bread; sneaky companies like to say 4g per 2 slices…nice try.
So, why is whole grain bread so good for you? Well, it lowers your risk of heart disease, stroke, diabetes, and some cancers. It also provides you with much needed fiber, vitamins and minerals…which is why I’m trying to switch back to boring old brown bread from my delicious white bread—but it’s hard! Recently, I tried the local Silver Hills’ The Big 16 and was impressed. Unfortunately, it's a little pricey…but if that’s what it takes, so be it.
Let me know if you have any other suggestions.
If you enjoyed this post please click like, share it with family & friends or sign up to our newsletter to receive news and updates from Food Yourself.
Image courtesy of GilGoldman