The Diet Solution - White Bread Or Wheat Bread, Which is Best?

If you want to lose weight, stop eating so much bread.

Both wheat and white bread contain refined flour, a major source of carbohydrates in our daily diet.

Americans and Europeans have developed a taste for breads of all kinds. Breakfast -- toast, muffins and pastries of all sorts, biscuits, donuts. Lunch -- sandwiches, hot dogs and hamburgers, rolls with butter. Supper -- more biscuits and rolls. Bread for snacks -- bagels, crackers.

Walk into a bakery and the pleasant aroma of fresh-baked bread stimulates our appetite and taste buds. Fresh breads simply smell and taste good.

If you are serious about losing weight -- you really must reduce your bread intake and thereby reduce your daily caloric intake.

For breakfast, focus on healthy cereals like oatmeal with fruit and nuts, eggs and tomatoes.

For lunch, skip sandwiches when you can. How about salmon, broccoli and brown rice? Work on changes your tastes toward healthier foods.

For dinner, avoid seconds from the bread basket. Better yet, eat more cooked vegetables, brown rice, millet or quinoa.

For snacks try natural peanut butter, dried fruit (no sugar), an apple or banana.

Why too much bread is also unhealthy

Breads in our diet are a huge source of carbohydrates which break down during digestion and release glucose into our bloodstream. Some carbohydrates break down quickly and release glucose rapidly. These carbs have a high glycemic index. Carbs with a lower glycemic index man lead to slower digestion and lower insulin demand -- a much healthier state.

Most breads are not low glycemic foods. The best type of bread are whole grain with about 2g of fiber per slice. Breads made from coarser stone-ground flour retain more of the natural bran coating. Here are glycemic indexes for various types of breads. (source: "The Glucose Revolution" - by: J Brand-Miller PhD) The French baguette has the highest GI, whole grain pumpernickel has the lowest.

Dark rye, black, 1 slice, 1.7 ozs. 76
Dark rye, Schinkenbrot, 1 slice, 2 ozs. 86
French baguette, 1 oz. 95
Gluten-free, made with spelt, 1 slice 90
Hamburger bun, 1 prepacked bun, 1.5 ozs. 61
Kaiser Roll, 1, 2 ozs. 73
Light deli (American) rye, 1 slice, 1 oz. 68
Melba Toast, 6 pieces, 1 oz. 70
Pita, wholewheat, 6 1/2 inch loaf, 2 ozs. 57
Pumpernickel, whole grain, 1 slice, 1 oz. 51
Rye, 1 slice, 1 oz. 65
Sourdough, 1 slice, 1.5 ozs. 52
White, 1 slice, 1 oz. 70(av)
100% stoneground wholewheat, 1 slice, 1.5 ozs. 53
Whole wheat, 1 slice 1 oz. 69(av)

Breads that are less dense and "fluffy" have the worse impact on blood glucose levels. Western diets rich in low-fiber white flour fluffy breads contribute to impaired glucose tolerance, insulin insensitivity and numerous digestive disorders.

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