In my house, I am the designated cook (I guess, at some point, I might have volunteered because I love to prepare meals and cook.) Often, for lunch I make sandwiches for my wife. But, sometimes she says it makes her tired. And, I know why it does, because white flour isn’t the best choice for blood sugar highs and lows.
At her request, I always use a white soft roll. I hand cut lettuce, tomato and red onion thinly along with adding a slice or two of butcher oven roasted turkey lunch meat.
Criteria for shopping for the healthiest bread
- Fat is usually not a problem with bread, but you have to watch the amount of salt and sugar
- White bread is refined wheat bread
- So, when you read ingredients as wheat or enriched wheat, you have refined wheat flour
- Look for 100% whole wheat, whole grain, stone ground or sprouted bread, instead
- This will make for a ‘heartier’ more chewy bread, which I really like
- Recommendation: Food for Life® ‘Ezekiel 4:9’ brand bread (they make gluten free, too)
- I don’t keep my bread in the refrigerator because it seems to taste better warm at room temperature
- To store it longer than a few days, freeze it and take out what you need
- Check the fiber content which should be around 2 to 3 grams of fiber per slice
‘Whole grains, like the kind found in whole wheat bread, contain fiber and antioxidants such as Vitamin E and selenium, iron, magnesium, zinc and B vitamins. Fiber is a very beneficial nutrient that is found in whole grain products. Fiber helps to reduce the risk for some chronic diseases such as constipation, hemorrhoids and diverticulosis. Fiber is also linked to prevent some cancers like colon cancer. Fiber may help reduce the risk of heart disease and diabetes. It is also a helpful diet aid, it has no calories and helps keep you full longer [1 medlineplus.gov/ency/imagepages/19343.htm]’.
Source- 1 URL medlineplus.gov/ency/imagepages/19343.htm
Website Title MedlinePlus
Article Title Food label guide for whole wheat bread: MedlinePlus Medical Encyclopedia Image
Date Accessed January 08, 2019
*2 The evidence doesn’t look too good in favor of eating grain
Note- before you change your diet consult your doctor.