I don't eat much bread, period. But I do enjoy the odd slice of toast with the many whole eggs I eat throughout the week, so I like to have some on hand all the time. My wife and I are becoming increasingly cautious of what groceries we purchase as time goes on (it's actually quite funny at times). The one thing that I find the most decieving in its labels is bread.

Now we've finally found a brand/type that we both like, and that has a decent ingredient list. But as people around me continually ask me for tips on how they too can lose weight (I encourage these conversations), the topic of bread comes up every time since it is a common food for both breakfast and lunch. Inevidably folks are confident that the bread they purchase is great for them and does not hinder them in reaching thier weight loss goals. Everyone knows to avoid white bread for example. But it seems people tend to purchase bread solely based on the fact that the biggest words on the package are "Multigrain" or "Whole Wheat" or even "Rye". This is a good thing, of course, but over the course of my transformation thus far I've noticed that further care must be taken in chosing a good bread.

Simply put, many bread products that tout the words "Multigrain" or "Whole wheat" are loaded with sugar and other highly processed ingredients. Plenty of whole wheat breads have an ingredient list that begins with "Whole wheat flour, enriched white flour...etc". This means that since there may be slightly more whole wheat flour than white flour they can plaster "WHOLE WHEAT" all over the label in bold letters. In this case it may be that slightly more than half of the contained flour is whole wheat, but the product still contains plenty of the enriched white flour that we think we are avoiding when we purchase it.

My point is that I suggest looking more carefully at the actual ingredients list when chosing a bread product. You may not be getting what you think you are getting. Of course this happens in almost all areas in nutrition these days, but some people eat a lot of bread and a poor choice may hinder their progress. I've found that the biggest "offenders" in this area are the big bakeries like Dempster's. I have much better luck with the lesser known brands found in major supermarkets.

This post got alot longer than I had anticipated, so sorry :). I just thought I'd vent a little about this since every time it comes up in conversation the person I'm talking to is amazed to see that some of the items at the beginning of the ingredient list are the items they purchased this bread to avoid in the first place!

I still think that breads of any type should be consumed in moderation when cutting, but when you do purchase some, I urge you to look beyond the bold label and even the nutritional information. Have a look at the actual ingredient list.

Cheers,
Heavy

Some of the best sliced bread I've found commonly available based on ingredients is Nature's Own Healthline Double Fiber. Only 40 calories per slice, only 1 gram sugar (unfortunately it has high fructose corn syrup, but I figure with only 1 gram, it can't be much), 5 grams fiber, and 10 grams carbs. No enriched flour.

Better numbers than some of the tortillas I'd been using.

But you're right, most "whole grain" ends up having enriched flour as the main ingredient. Supposedly there is new regulation about what they can say about "whole grain" that will make this clearer.

Another area I've noticed the deception is crackers. I occasionally will have some Wheat Thin 100% whole grain or a similar whole grain Triscuit to get rid of my desire for something salty/crunchy, but most of those types of crackers that say Whole Grain or Multigrain still use highly processed enriched flour as their main ingredient.

Another area I've noticed the deception is crackers. I occasionally will have some Wheat Thin 100% whole grain or a similar whole grain Triscuit to get rid of my desire for something salty/crunchy, but most of those types of crackers that say Whole Grain or Multigrain still use highly processed enriched flour as their main ingredient.
hehe.. That's funny, because I actually meant to mention this in my original post, but forgot. I still haven't found a cracker that I find acceptable to fit into my nutritional plan. I do keep some Premium Plus Whole Wheat crackers (still made with enriched white flour) on hand for when I make soup, but I don't like it.

In respect to crackers, my conclusion is that there is no such product that fits the bill adequately. I've spent hours reading the packaging in the MASSIVE cracker aisle in the supermarket. Some are better than others for sure, but none are good enough that I'm comfortable snacking on. It's really frustrating.

Cheers,
Heavy

I used to eat white bread. Now, all it's good for is plugging up the water pipes before I solder them.

Not sure if you can get this brand everywhere, but http://www.miltonsbaking.com/ makes great breads and crackers. No Hydrogenated oils and they taste great!

The only time i eat bread is after a brutal workout. :) 1-2 per week. :D

Ezekiel and Sprouted grain breads are free from the "enriched" stuff. That's what I have been having since the past 4 months, and I love it.

Is bread really that detrimental to our progress? I eat a fair amount of bread,...It's a low carb, multi grain variety. I better double check the label. Just finished s sandwich made with it. It's called Brownberry. A division of Arnold Foods Company,..I will be checking the label,and posting back here,...I hope I haven't been waisting my time with it,....

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Here are the guidelines that I use when purchasing bread.

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High Fiber. Look for breads (Phases 2 and 3) with at least 5 grams of fiber per serving. In general, it is recommended that you get four "high" fiber sources every day (with 5 grams or more of fiber per serving), and three to four "good" fiber sources (with 2.5 grams of fiber per serving). Good fiber sources also include vegetables, whole grains, and beans.

Low Sugar. A simple way to identify sugar in processed foods is to look for words ending in "ose," such as glucose, lactose, and sucrose. If any of these words appear in the first three ingredients listed, then the item is likely to be high in sugar and should be avoided.

"Good" Fats. Stick with monounsaturated fats, like canola oil and olive oil, and polyunsaturated fats like corn oil, peanut oil, and sesame oil. Avoid hydrogenated, saturated, and trans-fatty acids whenever possible. Most solid margarines contain trans-fatty acids, which are created when oil becomes "partially hydrogenated."

Breads to Buy (Phases 2 and 3)

Why are whole-grain breads better for you than breads made with enriched or refined flour? One reason is that whole-grain breads have a lower glycemic index. Another is that whole grains contain phytochemicals that may help cut the risk of heart disease and cancer. If you're in Phase 2 of the diet and can start eating bread again, here are some good brands to buy:

Pepperidge Farm:
100% Stoneground Whole Wheat
Natural Whole Grain 9 Grain
Natural Whole Grain German Dark Wheat
Pepperidge Farm Natural Whole Grain Crunchy Grains or Multi-Grain

Rubschlager:
European Style Whole Grain
100% Rye Rye-Ola Sunflower
100% Rye Rye-Ola Rye
100% Rye Rye-Ola Pumpernickle

Brownberry:
100% Whole Wheat
Natural 12 Grain
Natural Oatnut

Other brands:
Nature's Own 100% Whole Wheat
Mrs. Baird's 100% Whole Wheat
Roman Meal 100% Whole Wheat
Arnold 100% Whole Wheat dinner

Eat Fortified, Avoid Enriched
12/04/03

Have you ever seen foods labeled "Vitamin Fortified" and "Vitamin Enriched" and wondered, "What's the difference?"

When something is "fortified," nutrients that were never present in the original product have been added to make it healthier. Common examples include the addition of vitamin D to milk, calcium to orange juice, and soy milk and omega-3 fats to cereals.

When food is "enriched," nutrients that were lost or decreased during processing have been added back to the final product. For example, after creating white flour from wheat, manufacturers reintroduce B vitamins that were stripped during the refining process.

Does that make "enriched" foods healthy? Not really. According to Dr. Agatston, the added nutrients in enriched foods cannot compensate for the natural nutrients and fiber that were lost during the refining process. Fortified foods, on the other hand, still have their natural nutrients and fiber, and in most cases have an added benefit. So follow this general rule the next time you shop: Avoid enriched, eat fortified.

The Low-Carb Craze
02/19/04

In recent months, the media has been focusing its attention on low-carb diets, and food manufacturers are jumping on the bandwagon. Most grocery stores now have entire sections devoted to the many low-carb products available. What should you know about this trend, and how does it fit into the South Beach Diet?

First of all, you should be aware that the label "low-carb" is neither FDA-approved nor government-regulated. This means there is no standard for what makes a product "low-carb"—each company uses its own mathematical formula for calculating net carbohydrates. The FDA plans to suggest labeling guidelines for these products in the near future, but until regulations are in place, consumers will be in the dark about which products are true to their advertising.

For South Beach devotees, these labeling woes are not much of an issue. The South Beach Diet is not a low-carb diet—it emphasizes eating good carbs and good fats. Many "low-carb" products are high in saturated fats, trans fats, and large quantities of sugar alcohols, and you should be extremely cautious when deciding whether to purchase them. As always, you're better off buying whole, fresh foods or items that you know are SBD-approved.
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A general rule of thumb for me is not to use any bread that's higher in fiber than sugar. Period.

We've also switched to using La Tortilla Factory WW tortillas for most of our bread uses (14g of fiber per serving in one of those suckers).

Gfly1

Want crackers?

Get some whole wheat pitas, cut them up, and dry them in the oven at low temperature (~200 F or less). Take them out, let them cool and dry on the counter for a while, and voila! Healthy, tasty crackers. My mom made some today (It's good to be home for a bit :D).

^You can also do the same w/WW tortillas of your choice. Match w/some homemade salsa..and you'll never miss those damn mexican restaurants ;)

Gfly1

My girlfriend found like the neatest bread ever... Ingridients? Rye, water and alittle salt :D She said it kicked ass, tasted great and it's NO ADDED SUGAR! To bad I'm allergic to rye... That's like the worst thing ever if you like bread :bang:

bread really isnt that big a deal...oh well

bread really isnt that big a deal...oh well
No, it's not a huge deal. But, some people consume a lot of it by packing sandwiches for lunch etc. Even still, it's not the end of the world, but making good choices will contribute to your reaching your goals. It's just one more area in which many of us can improve.

Cheers,
Heavy