{"id":321,"date":"2010-03-26T21:31:40","date_gmt":"2010-03-27T01:31:40","guid":{"rendered":"http:\/\/thefoodillusion.wordpress.com\/?p=96"},"modified":"2021-12-01T10:48:43","modified_gmt":"2021-12-01T15:48:43","slug":"what-should-be-in-your-sandwich-bread","status":"publish","type":"post","link":"https:\/\/www.100daysofrealfood.com\/what-should-be-in-your-sandwich-bread\/","title":{"rendered":"What (should be) in your sandwich bread?"},"content":{"rendered":"

If you feel like you are doing the right thing by buying and eating \u201cwheat\u201d bread from your grocery store \u2013 you could be wrong. And if you are buying white sandwich bread or some sort of Whitewheat bread (like I used to buy) you might really be in for a surprise! Have you checked the list of ingredients on your sandwich bread? If you were to make your own bread at home, what ingredients do you think you would need? It really only takes a few essential ingredients to make bread: flour, water, yeast and maybe a little salt. Some bread recipes might also include some extras like honey (which does help preserve the bread), nuts, raisins, etc.<\/p>\n

I used to buy Arnold \u201cWhole Grains\u201d Health Nut bread for my husband. I recently counted the ingredients on the label of his beloved bread \u2013 40!  As most of you know the ingredients are listed in a certain order. According to the FDA\u2019s website \u201cListing ingredients in descending order of predominance by weight means that the ingredient that weighs the most is listed first.\u201d So here is the list of what I found in this supposedly healthy \u201cwhole grain\u201d bread that also contains \u201cunbleached enriched wheat flour\u201d which may sound okay at first glance:<\/p>\n

\n

WHOLE WHEAT FLOUR, UNBLEACHED ENRICHED WHEAT FLOUR [FLOUR, MALTED BARLEY FLOUR, REDUCED IRON, NIACIN, THIAMIN MONONITRATE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID], WATER, SUGAR, CRACKED WHEAT, RYE, WHEAT GLUTEN, YEAST, SUNFLOWER SEEDS, GROUND CORN, NUTS (ALMONDS AND\/OR WALNUTS), MOLASSES, SOYBEAN OIL, SALT, CULTURED DEXTROSE AND MALTODEXTRIN, WHOLE WHEAT, WHOLE WHITE WHEAT, BROWN RICE, OATS, SOYBEANS, TRITICALE, MONO- AND DIGLYCERIDES, BARLEY, FLAXSEED, MILLET, CALCIUM SULFATE, DATEM, CITRIC ACID, GRAIN VINEGAR, SOY LECITHIN, HAZELNUTS, WHEY, NONFAT MILK.<\/p>\n<\/blockquote>\n

\"\"<\/a>
image courtesy of www.grainmills.com.au<\/figcaption><\/figure>\n

Now most of us have heard that white flour is \u201cbad\u201d for us. But, why is it so bad and is there anything wrong with \u201cunbleached enriched wheat flour\u201d as listed above? Well, I must break out the anatomy of a wheat kernel to properly explain this one. As you can see the wheat kernel has a few key parts: bran, germ and endosperm. Over a hundred years ago wheat was ground between big stone wheels, which removed the bran, but could not remove the germ (a.k.a. the embryo) of the wheat kernel. According to Michael Pollan the germ contributes \u201csome of the most valuable nutrients to the flour, including much of its protein, folic acid, and other B vitamins\u201d, although once the germ is crushed during the milling process it releases a nutrient rich oil that gives the flour a very short shelf life. So in the late 1800s rollers were developed for grinding grain, which \u201cmade it possible to remove the germ and then grind the remaining endosperm\u201d which is basically a \u201cbig packet of starch and protein.\u201d We were then left with a gorgeous white powder that could travel long distances without spoiling and was almost nutritionally worthless \u2013 Michael Pollan calls it \u201cthe first fast food.\u201d Since then food scientists figured out what happened and began fortifying the refined grain with vitamins to try to add back what they thought was missing. This is why white flour - which is still technically made from the wheat plant - is often listed as \u201cenriched\u201d on your food labels. It also explains why when I recently compared the labels of my husband\u2019s Arnold \u201cwhole grain\u201d bread to my Nature\u2019s Own \u201cWhitewheat\u201d bread it appeared \u2013 as if it was an illusion \u2013 that the Whitewheat had more vitamins and nutrients. But, studies have proven that there are \u201cadditional health benefits to eating whole grains that none of the nutrients (they added back in) could explain.\u201d So you are better off eating real whole grain flour rather than white flour that tries to imitate what may or may not be important in the real thing. This summary also explains why whole grain flour should be kept in your fridge or freezer \u2013 did I really want to eat something like white flour that would stay \u201cfresh\u201d sitting on my pantry shelf forever anyway?<\/p>\n

Back to the topic of what kind of bread we should eat! Now that we know it should only have whole-wheat flour and no enriched white flour what about all the other stuff they put in the grocery store bread that I can\u2019t even pronounce? Well, I hate to be the bearer of bad news, but my husband and I both picked through the majority of the sandwich breads (including the ones from the bakery) at our local Harris Teeter, Trader Joes and Earthfare and we could not find much of anything with suitable ingredients. So you could be adventurous and try to make your own bread or take a shortcut like I did and find a local bakery to make bread for you! I recently discovered and absolutely love Great Harvest Bread Company (which is a franchise with locations all over) because not only do they bake their bread daily, but they also grind their own wheat every morning \u2013 that is much better than I can do at home! You still have to pay attention though and make sure you don\u2019t regularly buy their white breads that contain sugar, but instead stick to their whole-wheat options. Our new staple sandwich bread (which is also their most popular product) is their Honey Whole Wheat Bread that is made with the following FIVE ingredients:<\/p>\n

\n

OUR OWN FRESHLY STONE-MILLED WHOLE WHEAT FLOUR, WATER, HONEY, YEAST, SALT<\/p>\n<\/blockquote>\n

At the Charlotte location this bread does cost $5 a loaf, but halfway through our first sandwiches with our new bread we quickly realized we were filling up fast \u2013 because it is REAL food! I used to fix my 2-year-old a whole peanut butter and jelly sandwich (she loves some PB&J), but now she usually fills up on a half. I only eat about a half sandwich of it myself. So the loaf does go a long way\u2026and in my opinion it is very tasty for whole wheat bread (and that is coming from a previous white bread eater)!<\/p>\n

PS - There are a few other things I have learned about buying bread from a bakery. You are not supposed to keep it in the fridge (for better consistency) and the shelf life is about 7 \u2013 8 days. The bread can easily be frozen. We splurged one week on their Cinnamon Raisin Bread (INGREDIENTS: OUR OWN FRESHLY STONE-MILLED WHOLE WHEAT FLOUR, WATER, RAISINS, MOLASSES, YEAST, SALT, CINNAMON) and I froze half the loaf because we wouldn\u2019t be able to get through the whole thing in a week. Also, they offer some items that can be special ordered like hamburger buns (minimum order is a dozen \u2013 freeze some for later!)<\/p>\n","protected":false},"excerpt":{"rendered":"

If you feel like you are doing the right thing by buying and eating \u201cwheat\u201d bread from your grocery store \u2013 you could be wrong. And if you are buying white sandwich bread or some sort of Whitewheat bread (like I used to buy) you might really be in for a surprise! Have you checked […]<\/p>\n","protected":false},"author":36,"featured_media":195179,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[458],"tags":[25258],"holidays":[],"class_list":{"0":"post-321","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-food-shopping","8":"tag-introductory-posts","9":"entry"},"yoast_head":"\nWhat (should be) in your sandwich bread? ⋆ 100 Days of Real Food<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.100daysofrealfood.com\/what-should-be-in-your-sandwich-bread\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What (should be) in your sandwich bread?\" \/>\n<meta property=\"og:description\" content=\"If you feel like you are doing the right thing by buying and eating \u201cwheat\u201d bread from your grocery store \u2013 you could be wrong. 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Leake","author_link":"https:\/\/www.100daysofrealfood.com\/author\/lisa\/"},"uagb_comment_info":242,"uagb_excerpt":"If you feel like you are doing the right thing by buying and eating \u201cwheat\u201d bread from your grocery store \u2013 you could be wrong. And if you are buying white sandwich bread or some sort of Whitewheat bread (like I used to buy) you might really be in for a surprise! Have you checked…","_links":{"self":[{"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/posts\/321","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/users\/36"}],"replies":[{"embeddable":true,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/comments?post=321"}],"version-history":[{"count":4,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/posts\/321\/revisions"}],"predecessor-version":[{"id":195180,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/posts\/321\/revisions\/195180"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/media\/195179"}],"wp:attachment":[{"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/media?parent=321"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/categories?post=321"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/tags?post=321"},{"taxonomy":"holidays","embeddable":true,"href":"https:\/\/www.100daysofrealfood.com\/wp-json\/wp\/v2\/holidays?post=321"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}