Archive for the tag - whole wheat

Is White Whole Wheat Bread Healthy?

3702whole_grain_breadWhen selecting a bread while grocery shopping, have you ever noticed that in addition to white, whole wheat and the many other varieties of bread, there’s a bread option called white whole wheat (or sometimes white whole grain)?

So is this really just another unhealthy white bread or is it a healthy whole wheat bread? Or perhaps something in between?

As it turns out, white whole wheat bread is actually nutritionally similar to whole wheat bread. The main difference is the type of wheat used. Typical whole wheat bread is made with red wheat while white whole wheat bread is made with white wheat. The different wheat types provide different tastes and textures. Whereas whole wheat can be coarse and bitter, white wheat is much lighter and softer.

White whole wheat is created for those folks who prefer the taste and texture of white bread but who still want the nutritional benefits of whole wheat bread. In a way, it’s really the best of both worlds. Delicious bread that nourishes your body.

When selecting a bread, make sure you read the nutrition label carefully as marketers are notoriously deceptive. For more information, check out my guidelines and tips for buying a healthy bread.

Inside Davey Wavey’s Refrigerator.

I get a lot of emails asking about my diet – and so I thought it would be fun to give a tour of my refrigerator.

The truth is, in the last few years, I’ve made a lot of progress in upgrading my diet. In place of red meat, I’ve opted for leaner choices like turkey and chicken. I’ve added more vegetables to my meals. And I’ve cut down on many processed foods.

So, without further ado, let’s take a look inside my fridge:

  1. Grains. I keep an assortment of whole wheat breads and wraps to get good, complex carbs. Always look for the word “whole” before wheat on nutrition labels and packaging. Wheat or multigrain products aren’t the same. Check out these tips for buying healthy bread.
  2. Fresh cilantro. I love Mexican recipes, and fresh cilantro adds a great flavor to many dishes.
  3. Micro Arugula. Micro or baby greens are typically 4 – 6x higher in nutrients than their full-grown counterparts. In addition to packing an enhanced nutritional punch, they also provide more vivid flavors and textures.
  4. Avocado. Full of heart-healthy fats, avocados are a great condiment or mayo replacement for sandwiches and burgers. It’s also great in salads. Or, you can try my world-famous guacamole recipe. You can even substitute butter with avocado in many recipes.
  5. Sliced turkey. To avoid high-sodium deli meats, I opt for sliced, in-house meats from my grocer. It’s an easy way to reduce you daily sodium intake.
  6. Veggies. I always keep an assortment of fresh vegetables and other produce (like tomatoes, peppers, broccoli and red onions) for sandwiches, salads and to use as ingredients in my dishes.
  7. Coconut water. Often called nature’s sports drink, coconut water has more potassium than a banana. It’s a great way to rehydrate yourself after a workout.
  8. Fresh basil. Cut up some tomatoes, mozzarella and basil – and then add a dash of olive oil, salt and pepper – and you have a great appetizer that’s sure to impress.
  9. Radishes. I love the color they add to salads!
  10. Carrot juice. Not as healthy as eating the whole carrot, but a lot more enjoyable – and still loaded with vitamin A.
  11. Soy milk and almond milk. Soy milk and almond milk are flavorful, nutritional alternatives to lactose milk. I think they taste better, and each offer unique benefits. Soy milk has a lot of protein, and almond milk is low in calories.
  12. Leftovers. Because I live alone and because preparing healthy meals takes time and effort, I’m a big fan of making extra and saving the leftovers. Here, I’ve saved steamed vegetables and my new favorite protein-packed veggie burger recipe.
  13. Spirulina. This superfood has a full spectrum of ten mixed carotenoids and can easily be mixed into energy bars, vegetables juices or smoothies.
  14. Alfalfa sprouts. Crunchy and delicious, these sprouts contain a myriad of nutrients including B vitamins and vitamin K. They’re great in salads or on sandwiches.
  15. Tofu. I’m not huge on tofu, but it’s a great alternative to red meat. I’ve found a few recipes that I’ve really enjoyed – and often use tofu in my veggie burgers.
  16. Olives. I absolutely love fresh, Kalamata olives. High in heart-healthy fats, olives contain vitamin E and protect the body against free radicals. Olives are also rich in vitamin A and a whole slew of minerals.
  17. Carrots. Need more veggies in your diet? I replaced chips with carrot sticks as a side dish. They’re surprisingly filling and satisfying, especially with a cup of freshly prepared humus.
  18. Lettuce. You can never have enough lettuce in your crisper! I usually go for darker, richer greens – as those tend to be healthier choices.
  19. Fuji apples. A sweet hybrid apple, this is my favorite choice for healthy snacking. It’s crisp and delicious, and goes well with some freshly ground peanut butter. Yum!

That concludes our tour! Please come again soon!

And, in the comments below, let me know if you’re surprised by anything in (or not in) my refrigerator!

Multigrain Vs. Whole Wheat Bread.

While we know that whole wheat bread is much healthier for us than white bread, how do multigrain options measure up?

First things first, the terms “whole wheat” or “whole grain” are very specific. As the Nutrition Diva writes:

Whole grain products contain all the parts of the grain: the germ, which is rich in essential fatty acids and b-vitamins; the endosperm, which is mostly starch; and the bran, which, of course, is high in fiber. In products made with refined grains, on the other hand, most of the germ and bran have been removed, leaving the starchy endosperm, which is the least nutritious part of the grain.

The term “multigrain,” on the other hand, simply means that a variety of different grains were used. And many (if not all) of those grains may be refined – and thus, much less nutritious. To know for sure, simply examine the ingredients on the packaging. Look for the word “whole” before the grains listed to get a better idea of the nutritional value.

Bottom line: If you’re looking to include bread as part of your healthy diet, opt for whole wheat. While multigrain bread may sound appealing, unless it’s made with whole grains, it can have the same nutritional value as white bread.