Other words used on the bread label front to convince us are “multi-grain”, “stone ground”, “100% wheat”, “cracked wheat”, “seven grain”, “potato bread”, “Country Style”, “Old Fashioned”, and “natural”. The marketers do a good job of making these sound healthy! Unless the words “100% whole wheat” is on the front of the package label, there is almost surely some variation in the ingredients. The only way to be sure is to flip the package to the back, to the list of ingredients. The first ingredient should be “whole wheat flour”. If you see the word “enriched”, that means refined flour, not whole wheat.
Refined wheat flour has been significantly modified from the natural form. A whole grain of wheat consists of three parts. The bran is the outer covering of the grain which contains fiber, and many nutrients. The germ is the sprouting section of the seed, or embryo. Again, it contains many nutrients. The third part of the wheat grain is the endosperm. It is the largest part of the kernel, and for emerging wheat, it is the fuel. White flour separates the endosperm by grinding and sifting to remove the bran and germ. What is left is a source of carbohydrates, and a much reduced level of nutrients.
Why did we start to eat white bread, when we historically ate whole grain? White bread was thought in the late Middle Ages as being healthier than dark flours because mold and fungus was reduced. The germ contains oils which do cause whole grains to have a shorter shelf life. Enriched flour, as is used in most breads, have the lost ingredients added back into the flour. These nutrients were added in the 1940’s in the United States.
Although the vitamin content of both whole grain and enriched flour bread is similar, there are differences. The fiber content of enriched wheat bread is lower because a lot of the fiber portions are removed. This is the bran and germ. Another concern is the effect on blood sugar levels. Enriched flour bread tends to raise blood sugar levels quickly. 100% whole wheat breads contain higher amounts of fiber and other complex carbohydrates ; therefore; they take longer to digest, and carbohydrates enter the bloodstream in a slow and more controlled manner. They take longer to digest, and carbohydrates enter the bloodstream in a slow and more controlled manner.
If I have convinced you of the benefits of whole wheat bread, try introducing it to your family by making sandwiches with the familiar white bread as the top, and a slice of whole wheat bread on the bottom. They will like the change, and will become used to the whole wheat bread. The goal is to “make half your grains whole.” Read the labels, and find a bread that is both healthy and has good flavor and texture.
French Toast
Serving Size: 2 slices
Serves: 4
Ingredients:
4 eggs, beaten
1 cup non-fat or low-fat milk
½ teaspoon ground cinnamon or nutmeg (optional)
1 Tablespoon vegetable oil
8 slices day old whole wheat bread
Syrup, applesauce, or fresh fruit slices
Instructions:
1. In a bowl large and flat enough to lay a bread slice in, beat eggs, milk and cinnamon or nutmeg together.
2. Heat oil in frying pan over medium-high heat.
3. Dip bread slices one at a time into egg mixture and turn to coat both slices
4. Place in the hop frying pan. Brown each side, about 2-3 minutes.
5. Serve hot with syrup, applesauce or fresh fruit.
Nutrition facts: Serving size 2 slices, total fat 10 g, cholesterol 215 mg, sodium 360 mg, total carbohydrate 27 g, fiber 4g, protein 16g, vitamin A 8%, Vitamin C 0%, Calcium 15%, Iron 15%.
Recipe from Iowa State University Extension
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