Dating back to the Neolithic era, the first breads, the oldest staple food, were made from ground cereal grains and water. Basic bread can be made by baking dough, consisting of flour and water, with the addition of salt, fat, yeast or other leavening agent; for flavor, milk, eggs, nuts or seeds may be added.
The Dietary Guidelines for Americans 2005, USDA, recommend at least 3 ounces of whole grain bread, cereal, crackers and grains every day for adults. All age groups should consume half the grains as whole to obtain fiber recommendations, help with weight management and reduce the risk of diabetes, heart disease and cancer.
Americans thrive on refined products and eat too little complex carbohydrates or fiber-rich foods. The Institute of Medicine recommends 14 grams of fiber for every 1,000 calories per day a person consumes, or roughly, 25 grams for women and 38 grams for men. Most people in the United States eat only 12 to 18 grams daily.
Breads are an important source of fiber and other nutrients, such as thiamin, riboflavin, niacin (B-vitamins), calcium, magnesium, potassium, occurring in higher concentration in whole-wheat bread. If grains are refined, most of the bran and some of the germ is removed, resulting in the loss of dietary fiber. Most refined grains are enriched or "added" before processed further into foods. Some manufacturers add bran to grain products to increase their dietary fiber content.
What to Look for
Reading food labels is a "must" with breads. To qualify for a whole-grain health claim, the Food and Drug Administration requires products to contain 51 percent or more whole-grain ingredients by weight per reference amount, and be low in fat.
At the grocery store, look for "whole" or "whole grain" as the first ingredient on food labels. Be aware of words such as "wheat," "white," "unbleached," "stone ground" or "enriched flour," as these are not whole grains.
Also, choose breads that have at least 2 or 4 grams of fiber per serving or slice to enhance the nutritional value of meals.
Common Pitfalls
Be aware of color when selecting whole grain breads; although brown breads may seem to have a high fiber content, most are made with white flour and an additional caramel coloring.
While checking bread's nutrient content, fortified folic acid (a B-vitamin that can prevent birth defects and reduce the risk of heart disease) should be on the ingredient list. Whole grains have less folate than their refined counterpart.
Last, but not least, food portion control and bread consumption at meals is important, especially during a relaxed dinner at your favorite restaurant.
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