The best thing since sliced bread!!!

I have a confession to make…

As a child and throughout most of my teens, I ate white bread. In particular, it was the brand “Wonder”. Wonder bread was one of the first sold pre-sliced breads, being marketed like this nationwide in the 1930’s and leading to the popular phrase "the greatest thing since sliced bread". It wasn’t until the 1940’s that the company started adding vitamins and minerals to enrich the white bread and to combat certain diseases. In the 1950’s and 60’s breads were advertised to help individuals build strong bodies. In the late 80’s, low calorie versions of the bread were introduced. And as late as the year 2006, Wonder was one of the first bread brands to introduce whole grain white breads that appealed to consumers who loved the taste of white bread, but who were looking for more nutrition. These breads were made with an albino wheat variety that doesn't have the more pronounced taste of whole red-wheat flour.

Why am I telling you this? And in particular about Wonder bread, owned by The Hostess Company (no, I don’t own the stock). I think it’s because as a kid this particular brand of white bread sandwich was a part of my daily life. And, then as an adult, it became taboo to eat bread, either as a sandwich or at the dinner table. And as a mother, I made my kids french toast, grilled (or baked) cheese sandwiches and turkey, ham or tuna wraps were a staple for lunch boxes. There was so much conflicting information that I  became confused by the messages that I was hearing.

And, believe it or not, I actually love bread. There is nothing better (well almost!) to me than the smell of piping hot bread fresh out of an oven. 

Ok, so let me share some facts on bread alone. Let’s start with “white bread”. For years, white bread was the common choice for families around the world. However, as more and more research has been done on the nutrition of white bread, questions have begun to be raised. One of the most important nutritional issues when it comes to white bread is the carbohydrate content. Like most types of other bread, white bread is composed almost entirely from simple carbohydrates. Simple carbohydrates have been found to be linked to increases in obesity and diabetes, and can even lead to the development of cardiovascular disease.

Now, what about “brown bread”?  They can be made with molasses or other things can give bread a brown color. The word "whole" should always appear before the name of the grain, such as whole wheat, whole oats, or whole rye. And it should be the first thing on the ingredient list. Don't be misled by labels that say "multi-grain," "stone-ground," "100% wheat," "cracked wheat," or "seven-grain." These usually aren't whole grain.

What about “enriched bread”? Is that good for you? Parents often ask if they can give their kids “enriched bread”. The word "enriched' appears on white bread and other bread products made from refined grains. Refining helps make bread light and airy and gives it a longer shelf life. But it also strips away fiber, iron, and many B vitamins. "Enriched" just means that B vitamins and iron are added back after refining. But fiber may not be added back to "enriched" breads. Fiber is found in bread made with whole grains. Fiber from whole grains helps reduce cholesterol and may lower the risk of heart disease. Nutrients in whole grains help your body form red blood cells and keep your immune system healthy.

Sometimes I will have a client ask: What's the difference between “whole wheat” and "white whole wheat” bread? "White" whole wheat bread -- which might sound odd -- is made with flour from white wheat, not the red wheat most bread is made from. The bran of white wheat is lighter and has a milder flavor, which might make this bread taste better to some people. Experts consider white wheat and red wheat to be the same nutritionally.

So what are “gluten-free breads” made with? Gluten is a protein found in wheat, barley, and rye. People who are allergic to gluten should avoid breads and other foods made with those grains. Many gluten-free breads and mixes are made with white or brown rice flours and starches such as arrowroot, potato, and tapioca.

So, can eating “whole grain bread” help you manage your weight? I believe that the fiber in whole-grain breads can make you feel full longer and help you control your weight. When picking bread, look for 16 grams of whole grains in a serving. If you are buying bakery bread that doesn't have a label, pick it up to see how heavy it is. Heavier breads are usually higher in whole grains.

All in all, bread is ok! But that doesn't mean you can have as much bread as you'd like. To lose weight, you have to eat less, exercise more, and eat healthy foods.