Breads and Cereals

Breads and Cereals

September 14, 2019 1 By Ewald Bahringer


OK well today we are going to talk about breads
and cereals and how to look for the healthiest choices when you are grocery shopping. Breads
are the first place that you want to start. Now you hear that wheat bread is healthy has
a lot of fiber and that’s what you want to buy. But the problem is a lot of packages
are very misleading. For example, this wheat bread here you’d read this and think great
wheat bread it must have a lot of fiber I’m going to get this one. But the problem is
when you look at the label you’ll see that one slice of bread contains less than one
gram of fiber per slice. So that’s pretty low. You want to look for a bread that contains
at least 3 grams or more of fiber per serving. So even though this says wheat bread this
is super low in fiber and this would not be a good choice. Now this bread for example
this says 100% whole wheat so it sounds a little healthier. When you read the label
you’ll see that one slice has 3 grams of fiber. So that’d be a great choice. This
would be a lot healthier. Fiber helps lower your cholesterol. Also keeps you more regular
a very healthy thing to include in your diet. You want to get 25-35 grams of fiber per day.
So this would be a healthy choice for bread. If you want to make a sandwich you’d double
that so you’d have 6 grams of fiber if each slice is 3 grams. You can even find breads
with 5 grams of fiber which is even better. Tortillas are another thing that people often
get confused about. Now for example these tortillas here say garden spinach herb looks
really healthy someone might get this and think wow what a great choice I’m making.
Now the problem is when you look at the label on the back of the package, first of all one
tortilla contains 210 calories which is a high amount of calories. Also the fiber amount
is 1 gram and when you look at the ingredients you are going to see partially hydrogenated
oil on the ingredient list. And that means that is going to contain trans fat which is
not healthy at all. Transfat is not heart healthy it will raise your bad cholesterol
and lower your good cholesterol which is the HDL cholesterol. So trans fat will raise the
LDL cholesterol and lower the good cholesteraol the HDL. So you want to avoid products with
transfat. When you look at the label it says it doesn’t contain any transfat. It says
is has 0 grams. But it’s important to remember that legally a company can list transfat as
0 grams if that food contains less than 0.5 grams of transfat per serving. So because
this probably contains less than 0.5 grams of transfat or the partially hydrogenated
oil that’s why they are able to say that its zero. So you’ve gotta check the ingredient
list. So again very high in calories, contains transfat, and is very low in fiber. Now these
tortillas are yellow corn tortillas. Corn can be a great source of fiber. When you read
the ingredient list you see ground corn, lime, water, and a few preservatives so very very
healthy choice. Two of these tortillas which would about equal to one of these larger ones
contain so two of them only 110 calories so about half the calories found in one of these.
And they contain 3 grams of fiber. So that would be a great choice. So this is something
no transfat, lower in calories, and high in fiber. So these yellow corn tortillas would
be a very healthy choice. Now it’s important to remember that when you go into a store
there are some yellow corn tortillas that have transfat in . So you’ve gotta check
each product each different brand and really read those labels to know what you are getting.
And then we have cereal. Cereal is a great way to get a lot of fiber in the morning.
Some people eat cereal for a snack for dessert for breakfast. It’s a great choice. But
there are so many cereals on our grocery store shelves so you really need to know what you
are looking for. For example, this one here this is a golden grams cereal when you read
the label you will see first of all the calories are 120 calories for ¾ cup that’s OK but
then you’re going to look down and see your fiber is only one gram of fiber. So that’s
very very low in fiber and cereal is a great way to get your fiber so if you pick this
kind of a cereal with that much fiber it really going to be tough to get the fiber you need
throughout your day. Also the sugars this contains 11 grams of sugars so it’s a little
beit higher in sugar. So something like this the calories are usually OK in most cereals
not too high but again it low in fiber and high in sugar so again not the healthiest
choice. A cereal like this one Fiber One you can tell from the name of the cereal that
it is probably higher in fiber and it is. When you look at the ingredient list and nutrition
facts here you’ll see that the first ingredient listed is whole grain wheat and that’s a
very good ingredient to have. The calories here for a whole cup is 160 calories and then
the fiber it contains 13 grams of fiber that’s very very high. So 13 grams as opposed to
the 1 gram in this cereal. And then the sugars it contains only 6 grams of sugar versus the
11 grams in this higher sugar cereal. So next time you go to the store take a look at the
different cereals and breads and really read those labels to pick the healthiest options.