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My Mom and I are loving going through Nutrition Counseling with Heather Gardiner of www.GoFitLife.com . Below are different things we are learning on our journey. |
Whole Wheat Bread vs. Whole Wheat Bread
Heather - Here is the data from the two whole wheat breads we have purchased. There may not be a clear winner, but how do I analyze this information?
| Whole Grain & Flax Bread |
Oat & Honey Whole Grain |
| Ingredients: Whole Wheat, Flour, Water, Sugar, Cracked Wheat, Flaxseed, Wheat Gluten, Yeast, Honey, Rye . |
Water, Enriched Wheat Flour, Whole Wheat Flour, Non Fat Milk, Rolled Oats, Oat Bran, Sugar, Wheat Gluten, Honey, Yeast . |
| Serving Size: 1 SliceCalories: 100Total Fat: 1.5 gSodium: 160 mgTotal Carbohydrate: 17 gFiber: 3 gProtein: 4 g |
Serving Size: 1 SliceCalories: 70Total Fat: 1 gSodium: 130 mgTotal Carbohydrate: 13 gFiber: 1 gProtein: 3 g |
| Wrapper Advertisement: Contains Omega-3 |
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| Nutrition:Calcium: 4%Iron: 6%Thiamin: 6%Riboflavin: 2%Niacin: 6%Folate: 2% |
Nutrition:Calcium: 10%Iron: 4%Thiamin: 8%Riboflavin: 4%Niacin: 4%Folate: 4% |
Heather's reply on how to analyze Whole Wheat Bread:
The benefits of the Whole Grain & Flax Bread vs. the Oat & Honey Whole Grain:
Even though the Oat & Honey bread does contain some whole wheat flour and some oats, which is definitely better than straight white bread, it still contains enriched flour as the main ingredient. Keep in mind that enriched flour has been partially stripped of it's nutritional benefits (fiber & vitamins) and often times bleached. This is why it has the name enriched before it. They have to "enrich" it by adding back in key vitamins and nutrients that were stripped from the original version. Because this flour has been processed, it breaks down very quickly in the digestive system causing a similar insulin response to table sugar. Insulin is sent out from the pancreas to lower the blood sugar level. Unfortunately, it does this primarily by converting the excess sugar to stored fat.
Another benefit of the Whole Grain and Flax is the 3 grams of fiber vs. 1 gram in the Oat & Honey bread. Most people do not get the recommended amount of fiber in their diets. According to the American Heart Association, the average American takes in 15 grams of fiber. The American Dietetic association recommends 25-35 grams a day. (If you are on the low end of this recommendation, increase gradually to avoid stomach cramping, gas and bloating) So as you can see, a sandwich made with two slices of Whole Grain & Flax Bread would give you 1/3 - 1/4 of your daily fiber.
Finally, the small amount of flax added to the Whole Grain Bread contributes what's known as "Good Fat" the Omega 3's to your diet. Omega 3's have been celebrated for their many health benefits, which include reducing risk of heart disease and stroke to protecting us from diseases such as cancer and Alzheimer's. To make sure you are getting 100% whole wheat bread, look at the ingredients list, not the front of the package. "Whole wheat flour" or "100% whole wheat flour" should be the first ingredient and the only flour listed. Don't fall for terms such as "wheat flour," "multigrain," "enriched," or "stone-ground wheat flour." These are just other ways of saying refined white flour.
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