Focus on Whole Wheat Bread

Are you choosing whole wheat bread or bread that has some or no whole wheat?  When I ask my students, “How can you tell if bread is whole grain?” I get quite interesting answers.  Some say, color – brown bread is whole wheat bread.  Some say – look at the label but then don’t explain what to look for.  So how do you know if bread is whole wheat and what are some of the best whole grain breads to choose?  Environmental Nutrition recently wrote, “Best in Whole Wheat Bread” and provided a lot of recommended whole wheat breads to choose from.  

Why whole wheat bread?  Choosing whole grain bread is good for your health.  Forget the gluten free craze (unless you have celiac disease) and focus on buying and enjoying some whole grain bread.

• Whole grain bread adds fiber to your day.  Most Americans have diets quite low in fiber and eating whole grain bread is a great way to add some fiber to your diet.
• Whole grain bread has many trace minerals missing or low in white bread.
• Whole grain bread has many health benefits such as lowering your risk of heart disease, lower risk of some cancers, lowering your risk of Type 2 diabetes.
• Whole grain breads include all parts of the wheat grain – including the bran (fiber) and germ (vitamins and minerals).  The bran and germ are removed when they make white bread.

Does all your bread need to be whole grain?

      MyPlate recommends that at least half the grains you eat each day should be whole grain.  Thus, enjoy that Italian bread with dinner.  I like to focus on whole grain breads at breakfast and lunch and then at dinner enjoy the Italian bread with spaghetti, or the wonderful Ciabatta bread.  

How do you know if bread is whole wheat?

• Look at the ingredients for the word WHOLE.  If the first ingredient is “whole wheat flour”, then the bread is mostly whole wheat. Avoid “enriched wheat flour”, especially as the first ingredient, as this means it is refined flour and the bran and germ have been removed so the fiber and many vitamins and minerals have been removed.
• Look at the label – if you see “100% whole wheat” then the bread is indeed 100% whole grain.  Or look for the whole wheat stamp on the package. 

Look for the whole grain stamp on the package

• Avoid “multigrain” as these breads are usually just a mixture of refined grains and now whole grain.  Or, at least, look at the ingredients and see if any of the grains in the bread have “WHOLE” in front of them such as whole grain oats, whole grain wheat.

What to look for in whole grain breads?

• Fiber – check to see if each slice provides at least 3 grams of fiber.  There are “fiber bombs” in bread with some slices providing 6 grams or more of fiber per slice.  Great if you have been adding a lot of fiber to your day.  But if you are just beginning to focus on adding fiber to your diet, choosing the 3 grams of fiber per slice may be a better bet.  At least until your intestines get used to more fiber.
• Sodium – one would think that bread would be low in sodium and for most breads the amount of sodium per slice isn’t high.  But some brands have over 200 milligrams of sodium per slice.  Have sandwich and the at 400 milligrams of sodium just from the bread.
• No high fructose corn syrup – check the ingredients to see if it has high fructose corn syrup.  Many bread labels now clearly read: “No High Fructose Corn Syrup”.

What are some recommended Whole Wheat Breads?

• Pepperidge Farm Honey Wheat – had 3 grams of fiber per serving
• Pepperidge Farm Farmhouse Whole Grain White – yes, it is “white bread” but this is made from a special grain so it is whole grain but a whole grain white bread.
• Dave’s Killer Bread 21 Whole Grains & Seeds – my favorite.  A student introduced me to this bread.  He said his mom always bought “healthy bread” and this is one of the bread’s his mom recommended.  You not only get all the nutrients in whole grains but also the benefit of many seeds which are also super healthy.  Has 5 grams of fiber per slice.  (I have found this bread at Costco for a very good price.) 

Dave's Killer Bread

•  Nature’s Harvest Light 100% Whole Wheat – 3 grams of fiber.  Light as it provides 40 calories a slice – but I find “light” usually means thin, small slices.
• Arnold Whole Grains 100% Whole Wheat with 3 grams of fiber and Arnold’s Whole Grains with Double Fiber with 6 grams of fiber per slice.
• 365 Multigrain Fiber Bread – this multigrain is actually whole grain with 3 grams of fiber per slice.
• Trader Joe’s 100% Whole Grain Fiber Bread – with 5 grams of fiber per serving.

What if you are new to whole grains and really don’t like the taste of 100% whole wheat bread?  Then choose a bread that has at least some whole grain in it. One of my daughters chooses Nature’s Own Honey Wheat.  Not 100% whole grain but some whole grain and a healthier choice than white bread. 

This week, read some bread labels.  Try some new whole wheat breads like Dave’s Killer Bread.   But whatever whole grain or partially whole grain bread you choose, buy one that you will eat.  If not slices of bread, try some whole grain English Muffins or Bagel Thins.  I like the Arnold Sandwich Thins at 100 calories per “bagel”.   The Honey Wheat is about half whole grain and it is mostly whole wheat as the first ingredient is whole wheat flour. Both of the sandwich thins provide 5 grams of fiber but fiber is added to get this amount of fiber in each “bagel”.  I often eat bagel thins at breakfast with some margarine and jam or use them for a sandwich at lunch.  Both have no high fructose corn syrup.  

 

Sources:  Best in Whole Wheat Bread, Arnold Sandwich Thins   Image sources:   365, whole grain stamp, Dave's Killer Bread,  sandwich thins

Things you thought were bad for your diet, but aren’t

So many nutrition myths about what foods are good for you and what foods are bad for your health.  MSN has an interesting article 11 things people think are terrible for your diet that actually aren’t.  What are some of these foods and drinks? 

• Red Bull – yes, it can be loaded with sugar.  But what if you get a can of sugar-free Red Bull?  The writer says when she drinks it, people say things like, “That stuff will kill you.”  The sugar-free Red Bull has about 80 calories so not really a high calorie drink and about 80 mg. of caffeine.  This amount is about one third the caffeine in a Starbucks' coffee.  They do add some B vitamins and taurine which most people don’t need but not really harmful.  Even white bread is enriched with B vitamins and any protein food provides taurine so these nutrients aren’t ones lacking in most Americans diets. 

• Fatty Foods like Avocado and Olive Oil will make you fat.   It is true that foods high in fat are higher in calories.  But there is good fat and bad fat.  For those who like avocados, especially guacamole, enjoy every bite.  (For a good guacamole recipe, try:  How to Make Perfect Guacamole Recipe.) The fat in avocados is a heart healthy fat.  And olive oil is part of the Mediterranean Diet which is promoted for heart health.  Sautéing some vegetables?  Use olive oil.  The American Heart Association recommends replacing bad fats with good fats.  Replace butter, shortening and stick margarine with “good” fats such as olive oil, canola oil, safflower oil, and sunflower oil.

Avocados have a heart healthy fat

• Gluten Free Foods are healthy foods – for those with celiac disease this is true.  But going “gluten-free” is not a healthy way to eat for the average American.  As noted in an earlier blog (Common Nutrition Myths), relying on rice based grains because they are “gluten-free”  may actually cut out many nutritious whole grains from your diet and cut out some fiber.  Thus, cutting out many nutrients and fiber found in whole grains.  As Consumer Reports notes, “A gluten-free diet isn’t necessarily a healthy diet.”
•  Eggs – shunned for so many years because of the amount of cholesterol in each egg (about 185 mg cholesterol per egg).  But now the American Heart Association indicates for those without heart disease, we can enjoy our eggs again.  Enjoy an egg a day or a few eggs a week. You no longer have to order an egg-white omelet.  And eggs add a lot of nutrition to your day, vitamin A, vitamin D, a high-quality protein.  And healthy omega-3 fat.
• Caffeine – how often have you been told to cut back on caffeine.  When I was growing up, they said caffeine would stunt your growth.  The Mayo Clinic offers advice on caffeine intake, you can enjoy up to 400 mg of caffeine a day.  So, you can enjoy a 12-ounce cup of coffee which provides about 90-120 mg of caffeine.  (Or that sugar-free Red Bull which supplies only 80 mg of caffeine).  But if you go for Starbucks, which is stronger coffee, you will get more caffeine in a 12-ounce cup, about 260 mg caffeine.  Going to McDonald’s?  Enjoy the coffee as you can drink up to four 12-ounce cups and then you would be at the maximum of 400 mg of caffeine.  McDonald’s coffee is not as potent as Starbucks as far as caffeine goes as it provides about 109 mg caffeine per 12-ounce cup.
• Carbonated water – staying hydrated is a good thing.  Tired of plain water?  Then reach for some carbonated water.  Myths abound about carbonated water.  No, it doesn’t cause kidney stones. Nor do carbonated beverages leach calcium from your bones.  Your teeth won’t be stripped of enamel.  According to registered dietitian, Jennifer McDaniel, the bubbly, carbonated beverages are just as good for you as plain water.  Adding the bubbles doesn’t add calories, doesn’t add sugar and no added caffeine.   

Enjoy some carbonated water

 This week, enjoy those whole grain Triscuits, have some scrambled eggs, enjoy your morning coffee and enjoy some guacamole. 

Sources:  11 things people think are terrible for your diet that actually aren’t, American Heart Association, Common Nutrition Myths, Consumer Reports, Mayo Clinic, 90-120 mg of caffeine, 260 mg caffeine, McDonald’s coffee, kidney stones, leach calcium from your bones Image Source:  LaCroix, avocado, Red Bull

How can you avoid holiday weight gain?

Celebrate! Parties, dinners, cookie exchanges, buffets, what a fun time of year.  We all want to indulge and enjoy ourselves over the holidays.  How can you be merry, eat and drink this holiday season and not pack on the pounds?  I told my husband that the CommonHealth offered 10 Tips to Avoid Holiday Weight Gain.  He responded, “What are they?  Stop eating?”   Well stop eating would work but that is not one of the tips.   Many others, like Brianna Elliott, RD, also offer some tips on avoiding weight gain during the holiday season.  What are some of their tips?   

1. Hydrate – did you know that if you are thirsty, you are becoming dehydrated?   We are so busy this time of year, with shopping, going to parties, going to chorales, plays, and other holiday events that we may forget to stay hydrated.  The goal of 8 glasses of water a day is still a good one.  Keep some water or hot tea in your car as your running errands.  Stop and buy some water or a cup of hot tea when you are out and about.

Hydrate with water

1. Be Realistic this time of year – the few weeks between Thanksgiving and New Years are not the time to go on a diet.  Your goal may be to stay the same weight or if you do gain a pound or two, then you can focus on losing this weight in January.
2. Limit the Amount of Alcohol You Drink – so many alcoholic beverages are loaded with calories and these calories can add up.  Enjoy a 12-ounce beer and that is 140 calories.  Enjoy 5-ounces of wine and that is 100 calories.  And if you drink too much you are more likely to eat too much.  Try to limit your alcoholic intake to 1-2 drinks.
3. Watch the buffet – so easy to fill up your plate and then fill up your stomach as you don’t want to “waste any food”.  Check over the buffet before you fill up your plate.  Load up on salads, fruit, raw vegetables and take smaller portions of the other items.  You don’ t have to forgo any food but you don’t have to overindulge in any one item.
4. Get the Exercise in Early – Staying active is a recommendation but no one seems to recommend getting the exercise done early.  At a resort recently, my husband and I got up and headed to the fitness center before breakfast.  One morning he swam and I did weights.  The next morning, he rode a stationary bike and I went to the resort’s spinning class.  Just walking back and forth to the fitness center added a lot of steps to our day because the resort was so huge.  We both could then enjoy our dinner out later in the day as we had packed in the exercise.   So even if you are out of town over the holidays, plan some active time in your day.  When traveling, check out the hotel’s fitness center or what a nearby fitness center has to offer.

 

1. Don’t Starve Yourself – some people try to “fast” all day and then splurge on a holiday dinner.  But this can lead to overeating the minute you get to the party or event.  Enjoy a healthy snack before you leave home.  Have some fruit and yogurt, whole grain crackers and cheese.  This way you won’t be so ravenous when you get to the party.
2. It’s OK to “Treat Yourself” to some Holiday Food – you don’t have to put any food “off limits” over the holiday.  How often do you hear, “I ate a cookie and blew my diet?”  Eat the cookie and enjoy every bite.  But it doesn’t mean, eat a dozen cookies at one time.  People who deprive themselves of a treat, often end up overindulging as they have “gone off their diet”.  If there is a super-rich dessert, an item you know is loaded with calories – take some and enjoy it.  But eat a moderate amount.  And you can cut back on some other higher calorie food on the buffet or party table.  
3.  Don’t forget the protein – so many high calorie appetizers and desserts to choose from.  By including protein with each meal, you will fill fuller for longer.  Protein seems to reduce your hunger, reduce your appetite and stays with you longer than other foods.  Choose the turkey, chicken, fish, shrimp, deviled eggs on the buffet line.  (See recipe for deviled eggs at Country Cook.)

Don't forget the protein

1.  Choose Desserts Wisely and Savor Them  - who would think that is advice from a registered dietitian, but it is?  How can one enjoy the holidays without enjoying some of the great Christmas cookies or other treats?  My grandmother and aunts made Potica – a delightful mix of bread with a filling of walnuts, honey, butter, cream.  Enjoy the holiday treats you have been looking forward to all year.  But you don’t need to sample every one or overindulge in any one treat.
2.  Reduce Calories in Recipes – when baking in our house, we try to find ways to cut the calories but not the taste.  My husband makes a great tasting pumpkin pie.  He buys the crust – no calorie reduction there, but then using fat-free Carnation milk and cuts back on some of the sugar.  His pumpkin pie is delicious but some of the calories are reduced.  When he makes fresh cranberry sauce, he cuts back on the sugar the recipe calls for.  It actually tastes better as the tartness of the cranberries comes through. When I make my sweet potato dish, I use half sugar and a little Stevia.  No one notices the difference.  Experiment with some recipes.  Some of “cutting the calories” doesn’t work as we “cut the taste” too much.  So, we try again.  But you might be pleasantly surprised that you can cut back on some of the sugar or fat in a recipe and no one seems to notice. 

Enjoy the holiday food this season and use some of the above tips to “Treat Yourself” but not add on those unwanted pounds.

Sources:   10 Tips to Avoid Holiday Weight Gain, Brianna Elliott, RD, Choose Desserts Wisely and Savor Them ,   Potica, Reduce Calories in Recipes  Image sources:  Water, exercise, deviled eggs

The Good/ Bad Carbohydrates Debate. By: Olivia Lange (guest author)

Introduction:  In the nutrition class I teach, students were asked to respond to and prepare a convincing argument to counter the statement, Carbohydrates are bad for you.  One of those students, Olivia Lange, has been asked to be a guest author on this blog site.  Her paper on Good Carbs-Bad Carbs is below. 

It’s a common misconception among the public that carbohydrates are bad for you, or will make you gain excess weight. According to WebMD.com, the enemy that many people are referring to are the refined and processed carbohydrates, which can also strip away fiber. Fiber is important to digestive health through feeding the bacteria in the gut, as well as helping one feel fuller by slowing down glucose digestion (Mayo Clinic Staff, 1). This is one element that is often paired with heart-healthy whole grains and other good-for-you carbohydrates.

Further expanding on the “bad carbs”, one should avoid or cut back on refined foods like white bread or foods high in added sugar. These foods tend to be low in fiber, which will make someone feel less full, and often these foods are stripped of nutrients (“Carbohydrates and Sugar”, 1). Taking away the whole grain and refining it to a polished grain will strip the nutrients. Foods to avoid eating too much of include cakes, cookies, white bread, or other foods that are highly processed, high fat, and loaded with added sugar. Essentially, the simpler you eat, the healthier the food will be for you.

Carbs should be 50% of our daily intake of calories! Eating healthy will provide essential vitamins and minerals, such as Folate, other B Vitamins, and Vitamin C. Simple carbs like the monosaccharides and disaccharides will provide easy, fast energy.  The simple carbs can be found in healthy foods such as milk providing lactose, or fruits and vegetables providing fructose. However, many people eat excessive table sugar, or sucrose, which will lead to an unhealthy diet. Also, it's important to note that complex carbohydrates from the starches (which have fiber too) will provide longer lasting energy. The complex carbs include most or all of the grain group as well as some vegetables, like potatoes!

Milk provides lactose for energy as well as protein, calcium and vitamin D

Good advice to give to a confused friend asking you about carbs would be to cut down on processed foods with too much fat and added sugar.

Many people are lacking important nutrients in their diets. This is true for many Americans, as so many rely on refined foods. An old-fashioned saying that I've heard in my family is to "stick to the outside aisles in a grocery store" which can make sense, because you will find areas for produce, meats, dairy, and breads/grains. However, this phrase is flawed because in the bakery, there are many processed sweets, cakes, cookies, and white breads! This shows that whole grains can be overlooked, though they are very beneficial to one's health.  Therefore, cutting out bread won't necessarily help one's health, but swapping to a new type of whole grain bread or other whole grain source like adding oatmeal to one’s day certainly can.

Oatmeal for heart health and lasting energy

For a second point to convince a friend to eat good carbs like whole grains, is that a diet high in fiber can help heart conditions in a positive way. Additionally, the other simple carbohydrate "sugars", like lactose or fructose will provide fast and easy energy for the body. The complex carbohydrates, or linked chains of sugars, like starches and fiber found in grains and some vegetables like potatoes will provide the longer-lasting energy. Both types are needed to function properly and maintain healthy energy and blood glucose levels!

Apples provide fructose for quick energy

Overall, keeping it simple by cutting back on refined foods and adding whole grains to your day, can promote a healthy lifestyle, and fitting in plenty of plant foods will help as well!

Works Cited

“Carbohydrates and Sugar.” Edited by Jane M. Benton, KidsHealth, The Nemours Foundation, Jan. 2017, kidshealth.org/en/parents/sugar.html.

Kotula, Kathryn. “Chapter 4” Lecture. HLT 230 Principles of Nutrition & Human Development. Germanna Community College, Virginia. 13 Sept. 2017.

Magee, Elaine. “Good Carbs, Bad Carbs: Why Carbohydrates Matter to You.” WebMD, WebMD, www.webmd.com/food-recipes/features/carbohydrates.

Mayo Clinic Staff. “How to Add More Fiber to Your Diet.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 22 Sept. 2015, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983.

Whitney, Eleanor Noss, and Sharon Rady Rolfes. “Chapter 4: The Carbohydrates: Sugars, Starches, and Fibers.” Understanding Nutrition, 14th ed., Cengage Learning, 2015.

Image sources:  oats, potatoes, milk, apples

How healthy is spaghetti sauce?

Enjoy that pasta and cover it with some spaghetti sauce.  How healthy is spaghetti sauce?  Are some brands healthier than others?  What should you look for when buying spaghetti sauce?

Is spaghetti sauce healthy?

Yes.  Spaghetti sauce provides vitamins, minerals, fiber and antioxidants.  All good for your health. 

•  Vitamins:  Spaghetti sauce is full of a number of vitamins like vitamins A, C and K.  A half cup serving of spaghetti sauce supplies about 10 mg of vitamin C.  An important vitamin for collagen formation and our immune system.  A half cup supplies about 1000 IU of vitamin A or about 20% of what you need each day.  Vitamin A helps us see at night and for our skin as it builds the connective tissue under our skin.  I always tell my students to eat carrots for healthier skin but I can add eat some spaghetti with tomato sauce on it for healthier skin.  Vitamin K – lots of it in spaghetti sauce.  A half of cup also supplies about 20% of what you need each day. 
• Minerals: spaghetti sauce is a great source of potassium and manganese.  Potassium helps lower your blood pressure and potassium and manganese help you build stronger bones and helps avoid muscle cramps.   When my daughter was playing basketball they often had spaghetti as a pre-game meal.  Good choice as it would help prevent muscle cramps during the game.  
• Antioxidants:  tomato sauce has a number of antioxidants such as lycopene.  Lycopene is unusual in that cooked tomatoes have more lycopene than raw tomatoes.  So, there is more lycopene in spaghetti sauce than in raw tomatoes.  Lycopene helps prevent damage to your cells, reduces one’s risk of macular degeneration, heart disease and cancer.  Along with lycopene, vitamins A and C are also antioxidants further protecting your cells from damage.  
• Low in Calories:  spaghetti sauce is a low fat, pretty low in calories food with only about 100 calories in a cup.  When choosing a sauce for spaghetti, skip the white sauces which are usually loaded with calories and opt for the tomato-based spaghetti sauce.  
• Fiber:  who would think that spaghetti sauce has fiber in it?  Use half a cup and you add 3 grams of fiber to your day.  Check the label as the amount of fiber varies by brand.  My daughters never liked spaghetti sauce with “chunks” in it but now that they are grown, that is all we buy.  The “chunks” of tomatoes add some fiber.  Fiber not only helps your digestion, but it slows the absorption of food so helps control how high your blood sugar levels go.  Add some whole grain pasta to your spaghetti noodles and you add even more fiber (and nutrients) to your meal.  

 What should you look for when buying spaghetti sauce?

• Added sugar – tomatoes have no added sugar, but have fructose in them which provides some natural sugar.  But a number of manufacturers add sugar to spaghetti sauce.  Look at the ingredients to see if sugar, high fructose corn syrup or other forms of sugar have been added.  Kids may prefer spaghetti sauces with some added sugar, but those wanting a healthier spaghetti sauce can easily find brands that have no added sugar in the ingredient list.
• Sodium – what doesn’t have added salt these days?  If you are watching your sodium, then check out the different brand labels and choose a sauce that is lower in sodium.  For those watching their sodium, Eating well recommends Amy’s Light in Sodium Family Marinara and Victoria Low Sodium Marinara. 

Low in sodium

•  Oil – check out the oil the manufacturers have used.  Look at the ingredients for heart healthy oil like olive oil or canola oil.

Check out some of these brands:

Barilla: chunky traditional, marinara, meat sauce, mushroom sauce.  These pasta sauces are made with Extra Virgin Olive Oil so are heart healthy.   Lower in sugar and sodium than many other brands.

Made with extra virgin olive oil

For Vegetarians:  Wegman’s Organic Italian Classics – Grandpa’s Sauce Goes Vegetarian made with Extra Virgin Olive Oil and no added sugar

Wegman’s Italian Classics:  Good choice as these sauces are made with Extra Virgin Olive Oil and no added sugar.  Check out:  Grandpa’s Sauce, Grandma’s Pomodoro Sauce, Organic Roasted Garlic Sauce, Organic Chunky Marinara Sauce -   

This week when grocery shopping, take time to read the label on the spaghetti sauce you are buying.  Read the ingredients and look for sauces made with olive oil, and if your kids will eat it, sauces with no added sugar in the ingredients. 

No added sugar, organic and made with extra virgin olive oil

Sources: 1000 IU of vitamin A,  lycopene, macular degeneration,  antioxidants, antioxidants, Eating well Image Source:  Amy's Family Marinara, Barilla, Wegman's Italian Classics, Victoria