Food

So the word these days is that whole wheat bread is healthier than white bread. White bread is highly processed simple carbohydrates in which all of the original vitamins, minerals and nutrients have been removed and then it is “enriched” with new synthetic ones. These supplemental vitamins are not as easily absorbed by the body.

The first thing that manufactures do is remove the wheat kernel’s germ and bran, which is where the nutrients are and only grind up the endosperm into flour. This endosperm provides a carbohydrate but little else. Though this bread does provide a quick surge of energy when you eat it, this it causes your blood sugar to spike this will mess with your hormones especially insulin and you will not feel full because all of the fiber has been removed. This in turn will make you crave more food soon and especially when your blood sugar drops. According to Medical News Today, “White bread may do more harm than good, by providing excess calories and few nutrients.” Please remember that a high intake of simple carbohydrates leads to weight gain. This puts you at a high risk for metabolic syndrome which is obesity, high blood pressure, high cholesterol, diabetes and heart disease.

Read your labels. Ingredients are listed from most to least so the higher it is on the list the more it will have in it. Avoid bread that has added sugar, sugar substitutes and especially those with high fructose corn syrup. Just because you purchase bread with the word whole in it does not mean it is good for you. Even whole grain breads contain preservatives, salt, sugar and a plethora of other ingredients. Freshly baked bread will have fewer preservatives however you should still read the label. Look for bread that says NO GMO, organic and whole grain.

GMO’s disrupt not only your gut functions but they are also disruptive to your nervous system. There is a lot to be discussed about genetically modified foods and wheat is one of the seeds that has been modified. Please read your labels and be careful not to purchase them.

It is ok to have a sandwich with a good bread but if this becomes your daily snack be careful. remember too many carbohydrates along with a large helping of mayonnaise and processed meat is not a good choice. Instead of mayo try mashed avocado along with tomato slices and instead of processed meats try grilled chicken or steamed shrimp.

A great choice for bread is a sprouted grain. When a grain is sprouted, its nutrients become easier to digest and more available to the body for use. It can be a better source of protein, fiber, vitamin C, folate and other nutrients. Sprouted bread is made from wheat kernels that has been sprouted, grounded and baked into bread. This process retains more of the nutrients . They also have about 75% of the carbohydrates compared to whole grains and about 40% of the fat of whole grains. The process of sprouting almost predigests the starches by breaking them into simple sugars.

Sprouted grains also contain less gluten. sprouting is a way to release all the vital nutrients stored in the whole grains so sprouting seeds and grain before baking produces a very nutrient rich food, it also neutralizes physic acids. This substance found in grains decreases the absorption of nutrients.

“Sprouted grains have more available nutrients than mature grains,” Kristina Secinaro a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center says. Those nutrients include folate, iron, vitamin C, zinc, magnesium, and protein.”

Sprouted-grain goods (flours, breads, buns, muffins, tortillas, crackers, and even pizza crust) are becoming more and more available at grocery stores and supermarkets.You will find them in the refrigerator or in the frozen section since they do not contain preservatives. However flours can be kept on a shelf in the organic section of the store.

As with any product do not assume it is good for you just because it says sprouted. Remember read your labels and look for non GMO 100% organic sprouted. Your body will thank you for it.

resources:

https://www.medicalnewstoday.com/articles/295235.php

https://www.health.harvard.edu/blog/sprouted-grains-nutritious-regular-whole-grains-2017110612692