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Natural Health, Issue #031 --Healthy Bread
June 29, 2013

Healthy Bread

How to choose healthy bread? Check the first ingredient, which is the main ingredient. It may say, “Enriched wheat flour.” You may think, that's good right?

Unfortunately not.

Enriched wheat flour is flour that has been refined, removing all of the germ and most of the bran. In other words, removing all of the goodness. What’s left is flour devoid of any nutritional value. That is why the flour is “enriched” with synthetic vitamins and iron.

In the refining process we lose:

  • 60% of vitamin B2
  • 75% of vitamin B3
  • 80% of the iron
  • 76% of the magnesium
  • 50% of the healthy fats
  • 75% of the vitamins
  • Up to 98% of the minerals
This enriched wheat flour is empty calories leaving you feeling hungry a short time after. It also contributes to constipation, acidity, joint pain, hypoglycemia and diabetes.

When you eat in restaurants and places like Subways the “whole grain” bread, or multi grain’s bread first ingredient is enriched wheat flour. In order to make the bread look brown, molasses or caramel coloring is used! This is even true for some store bought breads, check the ingredients.

Check the Fiber

The other thing to beware of in buying bread is the kind of added fiber. Whole grain bread includes the germ and bran that are naturally high in fiber. Each slice may contain 2 or 3 grams of fiber.

Breads with enriched flour often add a synthetic fiber such as inulin. This increases the amount of fiber on the nutritional label, but this synthetic fiber does nothing for your health. Unlike real fiber it doesn’t reduce cholesterol, or lower your chances of heart disease or diabetes.

Whole Grain List

Healthy bread choices are bread with whole grain listed as the first ingredient. Preferably using good ancient grains such as
  • Spelt or
  • Kamut
Sourdough bread is a good choice.

If you are gluten intolerant choose bread including grains such as

  • Corn - organic, non GMO
  • Millet
  • Oat (gluten free)
  • Quinoa
  • Brown rice
  • Amaranth
  • Buckwheat, or
  • Teff

Sprouted grain breads are another good alternative, they have a more chewy texture. Some grocery stores carry healthy breads in the health food section, or try a health food store. Ask your bakery if they carry bread made with some of the whole grains listed above.

With a quick look at the ingredients, you can quickly find a better healthy whole grain bread for you and your family.

To your natural health!

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