Whole grain bread is extremely important to family nutrition and the prevention of obesity and other diseases. The natural balance of nutrients in natural grain is a variety of fiber, minerals and vitamins, anti-oxidants, phytochemicals (plant chemicals) and essential fats. Don Colbert, MD, author Eat This and Live!” (Lake Mary, FL, Siloam, © 2009) states that white bread delivers little nutrition and converts to sugar fast. It promotes diabetes, obesity and does not provide the nutritional value of whole grain.
Why White Bread is Not Beneficial for Family Health
According to Colbert, the manufacturers of white bread remove the outer shell of wheat, which contains B vitamins and fiber. The wheat germ is also removed, after which almost all nutrients are gone.
Oxidation damage from the process of grinding the flour leaves a gray color. So the flour is then bleached so that it is not only soft, but also white. Nutrients lost are later added as supplements.
People may or may not notice that white bread, when squeezed, dwindles into nothing, while whole grain bread is crunchy and filling. But families brought up on white bread may squirm at that thought of eating whole grain bread.
There are many breads with the name “whole wheat” on the package, that use a little whole wheat flour and caramel coloring to cater to people who are not used to whole grain bread. The baking industry claims that this is a way to ease them into acceptance of whole grains. Whole wheat bread is not made with whole grains, but people buy whole wheat bread, believing it to be the same as whole grain.
How to Identify Whole Grain Bread for Your Family
Do not pay any attention to the name on the package. Almost every package of soft “whole wheat bread” that you pick up will have “bleached flour” as the first ingredient. Do not even trust it if the package says “whole grain.” Look at the ingredient list. The FDA mandates a true description of the contents.
According to Colbert, a whole grain product will have at least three grams of fiber per slice. A whole grain product should have 100% whole wheat, whole grains, oats or rye near the top of the ingredient list. “Whole wheat flour” does not count, and is usually the third or fourth ingredient.
How to Avoid Sugar When Shopping for Healthy Whole Grain Bread
Because white bread delivers sugar so fast, many manufacturers produce wonderful whole grain bread, but then ruin it by adding the ingredient “high fructose corn syrup.” These products should be put back on the shelf and not in your family’s grocery cart.
Many “health bars” and “nutritious” foods contain high fructose corn syrup. Mayo Clinic nutritionist, Katherine Zeratsky, R.D., L.D, explains that high fructose corn syrup is a combination of fructose and glucose that adds to the shelf life of products. It is basically added sugar and contributes to the risk of diabetes.
Easing Your Family into Healthy Whole Grain Bread
Following these rules, here are some ideas to ease white bread eaters into enjoying whole grain bread. Once used to its bulk, chewieness and nutty flavor, going back to white bread will seem like eating soggy paper.
Make the Bread Special
Although it will be expensive in the beginning, you can try pampering your family at first with fresh baked bread. Whole grain or white, fresh baked bread is soft and delicious – bread at its very best. Fresh whole grain rolls, Kaiser rolls, steel cut oat bread, grain and nut bread are increasingly common at large grocery stores with bakeries. Smaller grocery stores have fresh baked goods delivered about twice a week. If you are a baker, bake whole grain cookies.
You can keep fresh baked bread longer if, instead of refrigerating it, you put it in a brown bag. If it is humid, put a piece of thin cardboard (such as from a used cereal box) inside the bag to absorb moisture and prevent mold. Paper absorbs moisture like a sponge, and cardboard absorbs even more.
Muffins, Buns and Specialty Breads
Instead of buying a regular loaf of whole grain bread, start with whole grain English muffins, bagels, whole grain buns, or whole grain pita. These novelty breads cannot be compared to a loaf of white sandwich bread. Also try specialty breads, like pumpernickel and rye bread. Their taste is so distinct that there is no way to compare them with white bread. But beware: Many bakeries use dye or artificial flavors to create "false ryes and pumpernickels."
Make Sandwiches Special
Again, it may be a little pricy at first, but as your family adjusts to whole grain sandwiches, make delicatessen style sandwiches instead of the familiar cold cuts for a while. Fresh roast beef, fresh roast chicken breast and gourmet cheeses can be a real treat.
As Long as It’s Real Whole Grain, It’s Better for the Family
Do not take the dangerous route of soft, caramel colored “whole wheat” bread. Try some of the ideas above to introduce whole grains to the family, or think creatively and develop your own. Buy and taste new breads and pick a mild tasting whole grain before serving them to the family who has only been exposed to white bread. But stand firm. White bread is like soda pop; it is a high caloric and dangerous “non-food.”
