Eating Smart

Learn To Decipher Labels To Separate Wheat From Less-Wheat

By Debra Gibbons, R.D.

You are standing in the bread aisle. You look down the tightly packed array of breads and wonder which is the healthiest one of all.

You think dark breads are better, so that narrows it down some. But there remains a plethora from which to choose. Looking at the front of the wrapper you see words such as multigrain, 7-grain, 12-grain, cracked wheat, stone ground, 100% wheat. Maybe even a picture of wheat.

But do not be fooled!

None of this means that they will contain whole grains.

Many "wheat" breads are a combination of white refined flour and whole wheat flour. Some brown breads are only brown because a caramel coloring has been added.

In the United States there are labeling regulations and the word "whole" should appear before wheat to indicate the product is truly made of whole wheat flour.

For variety, try breads made of whole oats, whole rye, barley, amaranth, bulgar or millet. Check the ingredient list of a packaged product for whole grains to determine its content. Remember, the ingredients are listed in descending order. Therefore the first ingredient listed is present in the greatest amount. Your best choice is 100 percent whole grain bread.

Whole-grain stamps on the labels may be helpful since a "good source" stamp indicates at least half a serving of whole grains and an "excellent source" rating means it contains at least a full serving. The new dietary guidelines recommend that children and adults should eat at least three servings of whole-grain foods a day.

Why are whole grains better than refined ones? Whole grains provide fiber, antioxidants, B vitamins, iron, magnesium and zinc. The refining process may remove some or all of these. While fortifying white flour would replenish some of them, it does not restore all of the lost nutrients. In general the less processed the product the better.

The health benefits of increasing your fiber intake may include decreasing your LDL cholesterol, improving your blood sugar, lowering blood pressure, preventing constipation and diverticulosis, and even may reduce some types of cancer. Studies also have also shown that people who consistently eat more whole grains tend to weigh less than those who eat less.

So check the label of your breads at home to make sure they are made from whole grains. Then, as you work your way down the supermarket aisle, make sure you’ve brought along your reading glasses to check their labels as well.

(Ms. Gibbons, a Registered Dietician and Certified Diabetes Educator, provides Outpatient Nutrition Medical Therapy at Cape Cod Hospital.)