All About Bread

Refined Grains vs. Whole Grains

When it comes to bread, the key is to eat whole grains, not refined. Here is why and how to make the right choices. Refined grains have gone through a milling process that removes the bran and the germ from the grain, the most nutritious parts of the grain. This process strips the grain of B and E vitamins, iron, fiber and selenium and leaves you with a rapidly digested refined grain that is processed by the body similarly to table sugar, spiking your blood sugar and insulin and causing a subsequent blood sugar crash that leaves you not only hungrier, but also craving sugar.

Refined grains include: White bread, Pasta, white flour, crackers, white rice, sweets and baked goods, most cereals.

Whole Grains

Whole grains contain all three parts of the grain: the bran, germ and endosperm, retaining all fiber, vitamins and minerals. Whole grains may help ease constipation, help regulate blood sugar and insulin and help you to absorb more vitamins and minerals from your food as the fiber is slowly digested.

Examples of whole grains include: Whole wheat, oats, corn, quinoa, spelt, rye, brown or wild rice, bulgar, barley, buckwheat

SPROUTED GRAIN BREAD is the most nutritious bread to buy. It is made from whole grains that have begin to spout or germinate, making the grains’ nutrients more valuable and easier to digest and absorb.

You can find sprouted grain bread in your grocer’s bread aisle or freezer section.

Common brands of sprouted grain bread:

  • “Food for Life” Ezekiel 4:9

  • “Dave’s Killer Bread” Sprouted Whole Grains bread

  • “Silver Hills” Sprouted Power

  • “Alvaro St. Bakery” Sprouted

  • *Also look for other sprouted grain products

  • Sprouted brown rice - Thrive Market (www.thrivemarket.com)

  • Sprouted Quinoa - “TruRoots” (available at most grocery stores)

Jonathan Caplan