Whole grains bread

Not all breads are created equal. In this health conscious era, healthier varieties of breads are becoming more readily available. Simply shifting to more nutritious types of bread, like whole grains, lower GI varieties, can help prevent and improve cardiovascular disease and diabetes. Glycemic Index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent blood sugar levels get raised after eating. Low GI food (less than 55) produce smaller rise in blood sugar and insulin levels whereas high GI food (more than 70) cause rapid rise. Foods with GI between 56 and 69 are considered intermediate-GI foods.

A recent study by Professor Henry at Oxford Brookes University showed a low GI diet can help people control their hunger, appetite and blood sugar levels, can help people lose weight and lower blood lipids, means a smaller rise in blood sugar which can help with diabetes management, and can reduce a person's risk of developing diabetes. Henry commented that 「Changing your whole diet can be difficult, but with bread it is easy to swap high GI bread for low GI ones」.

Rule of thumb: Choose whole grains! Whole grains are naturally low in fat, high in fiber and rich in selenium, potassium and magnesium. They usually weigh heavier, with a more coarse texture and nutty flavor. Read the ingredients list and look for the word 「whole」 such as 「whole」 grains, 「whole」 wheat. Don't be fooled by the color of bread. Brown-colored bread is not necessarily whole grain bread. It may be brown in color due to caramel or molasses that has been added. Typically, whole grain breads contains 2 grams of fiber per slice. A diet high in fiber may help reduce risk of heart disease, diabetes and obesity, and of course, prevent constipation. Other high fiber, low GI breads are multiseed, soy, linseed, rye, heavy mixed grains, stoneground, wholemeal, sourdough, whole wheat pita which have a GI of 50 or less. White bread has GI of about seventies.

Eat wise! Start out the day with whole wheat toast, use multiseed bread in your sandwich at lunch, and at your next visit to a buffet or banquet, don't shy away from the healthy whole grains rolls. Instead, proudly say, 「Pass me the roll, please!」