Bread
The Lowdown on “Wheat” Bread
(3 of 3)
During the milling process wheat loses much of its nutrients and fiber. That’s why it is important to shop for 100 percent whole-wheat bread. It is better balanced and more nutritious than white bread. Even so, some 80% of the American population eats white bread or rolls, pretzels and noodles. Barely 20% choose whole grain products.
A closer look
Below are the ingredient lists from three loaves of bread. Which one would you choose for greatest nutrition?
Loaf 1: Whole cracked wheat, unbleached enriched wheat flour (flour, malted barley flour, reduced iron, niacin, thiamine mononitrate, riboflavin), water, honey, raisin syrup, salt, butter, ground raisins, unprocessed miller’s bran, partially hydrogenated soybean oil, yeast, wheat gluten, wheat germ, vinegar, lecithin.
Loaf 2: Stone-ground whole-wheat flour, multigrain cereal (rolled oats, rye, cornmeal, sunflower seeds, flaxseeds, wheat germ, soy flour), honey, canola oil, yeast, sea salt, vinegar.
Loaf 3: Enriched bleached flour (barley malt, iron, niacin, thiamine mononitrate, riboflavin) water, corn syrup, soybean oil, yeast, salt, corn flour, whey, soy flour, cornstarch, nonfat milk, fungal enzymes, ammonia chloride, calcium sulfate, potassium
bromate, mono- and diglycerides.
Which loaf did you pick?
Best choice
Loaf 1: This loaf isn’t bad. The first ingredient is whole cracked wheat. Its second ingredient, however, is enriched wheat flour—white flour. It has diminished amounts of most vitamins, minerals, and fiber of whole-grain flour.
Loaf 2: This is the best choice. Its first ingredient is whole-wheat flour. Its second ingredient is seven-grain cereal, which adds the nutrition of a variety of whole grains to the loaf. This loaf feels heavier and denser than the others.
Loaf 3: This is a loaf of spongy white bread. It has lesser amounts of vitamins, minerals, and fiber. It’s not the best choice for the health-conscious shopper.
Your Challenge
Look for whole-grain breads when you shop. Read the labels carefully, and don’t be misled by packaging that tries to pass off the “stuff of lies” as the “staff of life.”
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