Whole, Multi & Refined Grains (BREAD)
Bread - Most people eat it every day with every meal. With so many varieties on the market, choosing the healthiest one is not an easy task.
Do you purchase bread based on habits, marketing claims or actual research? I know a lot of people who eat white bread because that's what their families purchased growing up and they've never thought to try anything else. Others might buy enriched wheat bread because it sounds healthy. Your best bet is to get all the facts and make an educated decision yourself.
I hate large supermarkets because there's too many options and I'm indecisive (variety, price, size, nutritional info, marketing claims, store brand vs generic). It's easy to get confused and overwhelmed. Bread is just one of the items with countless options to choose from and unfortunately most of them aren't great.
First, let's cover the basics:
Grains - A grain is the seed or kernel of a plant. There are 3 parts to a kernel, the bran, germ, and endosperm.
Bran = skin. Contains antioxidants, B vitamins and fiber
Germ = (egg) embryo. Contains B vitamins, protein, minerals and healthy fats.
Endosperm = largest portion of the kernel. Contains carbs, protein and some vitamins and minerals
Whole Grain (wheat, rye, etc) - Contain all 3 parts of the kernel, meaning maximum fiber, protein, vitamins and minerals. Look for labels that list the first ingredient as "whole wheat, whole grain, or 100% whole wheat/grain." Note that "wheat flour" does not necessarily mean whole wheat.
Whole wheat vs whole grain:
Grains - Wheat, oat, quinoa, rye, rice, corn, barley, farro, millet, etc
Wheat - Only 1 of the many grains
Multigrain - Combines multiple types grains (see above). Multi-grain does not mean whole grain. Therefore, unless each grain listed consists of the whole grain, important nutrients are lost.
Refined Grain (aka white bread) - Made by removing the bran and germ, and grinding the endosperm into flour. Little nutritional value is left after stripping 2/3 of the kernel and refining the grain. Less nutrients = less filling. You will often find refined grains in processed foods.
Refined grains are often enriched, meaning vitamins and minerals are added back after removal of the bran and germ to increase the nutritional value. Unfortunately, fiber is not added back. Enriched flour is broken down by your body faster and can raise blood sugar levels rather than providing steady energy.
Sprouted Whole Grain - Sprouted grains maximize the nutritional value of vitamins, minerals (zinc and iron), fiber, and protein. Sprouted grains are a complete source of protein, meaning they contain all essential amino acids. Although not gluten-free, these grains are easier for your body to digest. Also, there are no preservatives so sprouted products are best stored in the refrigerator or freezer. This is my go-to bread! I store it in the freezer and heat in the toaster or on the skillet.
Wheat is one of the most common food allergens. For those with Celiac Disease or following a gluten-free diet:
There are 3 gluten grains, wheat, barley, and rye, all of which should be avoided. These grains are commonly found in bread, pasta, pastries, processed goods, and beer. You'd be surprised how many products contain wheat.
While browsing the bread aisle the other day I came across a few packages that marketed "made without high-fructose corn syrup." Who knew it was in bread in the first place? It's used as a cheap alternative to regular sugar but it's also sweeter and best to be avoided.
Marketers are not nutritionists, their job is to sell. Stay away from products advertising calorie count and phrases such as natural, healthy, fat-free and sugar-free. Learn to read nutrition labels and make your own informed decision.
Other things to avoid (unnecessary additives):
Azodicarbonamide
Butylated Hydroxyanisole (BHA)
Caramel Coloring
Diglycerides
Enriched and/or bleached
High-Fructose Corn Syrup
Monoglycerides
Partially Hydrogenated Oil
Sugar
You might be asking what bread that leaves you. Here is the ingredient list for my Sprouted 100% Whole Grain Ezekiel Bread: organic sprouted wheat, filtered water, organic sprouted barley, organic sprouted millet, organic malted barley, organic sprouted lentils, organic sprouted soybeans, organic sprouted spelt, fresh yeast, organic wheat gluten, sea salt. Notice there's nothing you can't pronounce.
Lastly, stop buying so many varieties of bread! Americans have become accustomed to stocking up on bread loafs, hot dog buns, hamburger buns, English muffins, bagels, rolls, pita bread, flatbread, crackers, the list goes on. We don't need every variety just because they're offered. It's possible to eat a burger without a "hamburger bun" - make a lettuce wrap, throw it on a salad or toast a slice of bread. Hot dogs on the other hand, should be avoided altogether. How often do you throw out half eaten packages because they went bad before you could finish them? I suggest sticking to buying sliced (whole wheat or sprouted whole grain) bread, storing it in the refrigerator or freezer and eating sparingly.
Good Luck!
- Mallory
Sources:
MS, RD Kristen Mancinelli. “10 Ingredients to Always Avoid in Bread (Plus, 7 Bread Brands That Are Your Best Bets!).” LIVESTRONG.COM, Leaf Group, 8 Feb. 2018, www.livestrong.com/slideshow/1011109-10-ingredients-always-avoid-bread-plus-7-bread-brands-bets/#slide=7.
“What's a Whole Grain? A Refined Grain?” The Whole Grains Council, Oldways, wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain.
