There are many different types of bread. Some are obviously more healthy than others. And there are some where the differences aren’t as obvious.
For example we’ve all eaten Whole Wheat and Whole Grain bread. They both sound healthy. But which one is best and why? Whole Wheat bread is refined which means it has been milled and, as a result, the bran and germ have been stripped away leaving only the endosperm of the kernel to provide nutrition. And it’s very little nutrition at that. In fact, Whole Wheat flour has half of the nutrients (vitamins, calcium and iron) cut away during this process.
On the other hand, Whole Grain bread is not refined and thus provides its complete nutritional value because it contains the entire kernel of the grain which includes the bran, the germ, as well as the endosperm. This is important because the majority of a bread’s B vitamins, iron and fiber are contained in the bran and the germ.
Whole Grain products are also lower in fat than those made from refined grains like Whole Wheat. In fact, they have been shown to actually lower one’s risk of developing Type 2 Diabetes while refined grains have been linked not only to weight gain but also an increase risk of insulin resistance. Therefore, whole grains are a better choice for diabetics because it causes less of an insulin spike.
So, the next time you want a sandwich (which shouldn’t be that often), or indulge in my French Toast recipe Tracy and I enjoy so much, make sure you choose a bread that is made with 100% Whole Grain. I know labels can sometimes be deceiving, but The Whole Grain Council puts their “stamp” on ALL Whole Grain products. So all you have to do is look for the label. And while you’re reading, choose a bread that has little or no sodium, some protein and less than 20 grams of carbohydrates per slice. Yes, Ezekiel 4:9 breads (especially the Low Sodium variety), which can be found at Trader Joe’s or Ralph’s meets all of that criteria. And by the way, if you’d like to try Tracy’s pancakes instead, sorry you’ll have to wait until I highlight them in a future installment.
Oh, one more thing…if you are wondering about Multi-Grain breads. Don’t bother. Multi-Grain simply means the bread or product is made from at least two different types of grain. For example a bread can be made out of wheat, oats and or barley. But there is no way to tell if the grain was refined in any way. So, be extra healthy and avoid Multi and Seven grain varieties as well.