Wednesday, November 12, 2008
Forget About Wonder!
A far cry from Wonder Bread, these fiber-rich options contain a short list of recognizable ingredients — think whole wheat, water, yeast, honey, and salt — and no bleached flour, preservatives, or high-fructose corn syrup. - Gluten free
Sandwiches are no longer off-limits to gluten-free eaters. Popular flour alternatives, such as tapioca and white rice flour, fall short on important nutrients, though, so look for nutritious whole-grain flours such as brown rice or millet, and additions like nuts, which add protein and fiber.
TRY>> Food For Life Wheat & Gluten Free Raisin Pecan Bread, toasted and spread with ghee
- Spelt
Cultivated in southern Europe for thousands of years, spelt contains B vitamins, copper, manganese, and niacin. Some people with wheat sensitivities find they can tolerate spelt because it contains a slightly higher ratio of protein to starch.
TRY>> French Meadow Bakery Organic Spelt Bread, chopped into croutons and toasted, then tossed with salad greens and Caesar dressing
- Sprouted
When grain seedlings sprout, enzymes convert some of the fats and carbohydrates into vitamins, minerals, and amino acids. A complete protein, bread made with sprouted seeds is filling and has less of a spiking impact on blood sugar.
TRY>> Alvarado Sprouted Soy Crunch Bread, spread with crunchy nut butter
- Whole grain
Because their bran and germ are left intact, whole grains retain higher levels of B vitamins, vitamin E, selenium, protein, and fiber. But beware: “Whole wheat” labels don't always mean bread was made with 100 percent whole grain or wheat. Always check the ingredients list.
TRY>> Rudi's Organic Bakery Honey Sweet Whole Wheat Bread, layered with sliced turkey and Havarti cheese
Labels: bread, eating healthy, Whole grains, whole wheat
Friday, October 03, 2008
All About Fiber....
Dietary fiber comes from the thick cell wall of plants. It is an indigestible complex carbohydrate. Fiber is divided into two general categories- water soluble and water insoluble.Where is it found?
Whole grains are particularly high in insoluble fiber. Oats, barley, beans, fruit (but not fruit juice), psyllium, and some vegetables contain significant amounts of both forms of fiber and are the best sources of soluble fiber. The best source of lignan, by far, is flaxseed (not flaxseed oil, regardless of packaging claims to the contrary).
Who is likely to be deficient?
Most people who consume a typical Western diet are fiber-deficient. Eating white flour, white rice, and fruit juice (as opposed to whole fruit) all contribute to this problem. Many so-called whole wheat products contain mostly white flour. Read labels and avoid “flour” and “unbleached flour,” both of which are simply white flour. Junk food is also fiber depleted.
The benefits of eating whole grains are largely derived from the beneficial constituents present in the outer layers of the grains, which are stripped away in making white flour and white rice. Preliminary research has found that women who ate mostly whole grain fiber had a lower mortality rate than women who ate a comparable amount of refined grains.1
Labels: fiber, fruit juice, fruits and veggies, grains, healthy diet, insoluble fiber, refined foods, soluble fiber, sugar, Whole Foods, Whole grains, whole wheat
