How healthy are those whole grains?

We’ve all been told that a healthy diet includes plenty of fruits and vegetables, healthy sources of protein like fish, and whole grains. Whole grains are essentially the seeds of the plants on which they grow. Like other seeds, such as sunflower, chia, and flax seeds, whole seeds can be packed with nutrients. They offer healthy fatty acids, protein, minerals and are a good source of fiber. A diet rich in natural raw seeds is recommended for the health benefits of reducing the risk of diabetes, heart disease, and more.

You got the message about whole grains, and apparently the bread makers got it, too. The word “grains” is plastered all over the outside of the bread packaging with some products cleverly disguised as “whole” grains. An obvious sign to look for is the word “multigrain.” Just because more than one grain was used in the bread-making process does not mean that any whole grains are included. That bread can include seven different varieties of refined starches. Don’t be fooled by the word “natural” either. There is no standard that defines what “natural” means, and refined starch is also a natural product with much of the valuable nutrients and fiber removed.

If you insist on buying bread as a whole grain source, plan to spend some time studying labels before settling on an acceptable product. If the first ingredient is wheat flour of any kind, then you won’t get whole grains. Don’t limit your inspections to just wheat bread. Your favorite rye bread may also include wheat flour as the first ingredient.

If the ingredients list 100% whole wheat as the first item, then you’re close to finding a bread source for whole wheat. Don’t stop with the ingredient list. Look at the sodium levels of breads that offer less than 200 mg of sodium per slice. One sandwich adds 400 mg or more to your daily allowance, which can challenge your diet plan.

However, whole wheat bread can offer some nutritional benefits at a huge dietary cost. Whole wheat bread has a glycemic index of 72, 13 points higher than unrefined table sugar. That’s right, you’d be better off eating a tablespoon of sugar than eating two slices of whole wheat bread! Both will spike your insulin, but bread will spike it faster, and your waistline will continue to grow while you fool yourself into thinking you’re getting all the goodness of whole grains into your body.

Still hooked? Ok, so you say you’re eating “light” bread. You may still get up to fifteen grams of high-glycemic, insulin-spiking carbohydrates with each serving. If the label does not list 100% whole grain as the first ingredient, less than 4 grams of fiber, and less than 200 mg of sodium per slice, leave the bread on the shelf where you found it.

For a better idea, find a simple recipe for raw whole seed crackers and change your bread habit for it. Raw seeds offer all the nutrient benefits without any of the glycemic issues of wheat and bread products. Oh, while you’re at it, discard the idea of ​​eating sugar by the spoonful… it’s not a good option.