Green

Whole grain breads are best for us (vs. "enriched" breads, white flours, etc.). But the FDA doesn't have any clear rules on what can be labeled "whole grain."  Here's what to watch for:

• "100% Whole Grain" or "100% Whole Wheat."  Unless the company is lying (always possible), there is no refined white flour (which is also called "enriched wheat flour," "unbleached wheat flour" or "wheat flour."   
• "Whole Grain. Little or no white flour."  Arnold or Brownberry breads make this claim, but Nutrition Action found that they often have refined white flour as their second ingredient.
• "Whole Grain White."  This could mean anything.  Buyer beware!
• "12 Grain or Multi-grain."  This is an irrelevant label.  The goal is to have the grains whole; the number of grains makes no difference at all!
• "Made with Whole Grain."  Some or a little whole grain, but rarely sufficient quantities.
• "Good Source of Whole Grain."  The FDA has asked for this to be discontinued, but it was not required.  At least 8 grams of whole grains, often meaning about 1/3 of the grains.

 

• Bonus Breads.  Those with cinnamon, yogurt, raisins and the like may sound better, but these are often deceptive.  The grains and fiber percentages may be low, the fruit additives minute, and calcium comes from chemical additives.  Don't trust them.
• "Double the Fiber."  Often the fiber comes form other sources besides the grain: inulin, soy, cellulose, etc. 
• "Omega-3s."  There is some evidence that DHA protects the heart, but not conclusive.  No evidence yet (2008) that it's harmful.  No harm done!
• "Heart Healthy."  Means absolutely nothing.
• "Reduces sodium."  Sodium is high in breads so any reduction is usually a good idea.
• "Prebiotic."  No evidence that bifido and other additives for digestive health makes you healthier.
• "No High Fructose Corn Syrup."  Okay, but other sweeteners are often just as bad!
• "Light."  Lower calories aren't a bad idea!
• "Double Protein."  Perhaps, but double what?  Most breads have 10-12 grams of protein, anyway.  How many does this bread promise?
• "Calcium and Vitamin D." Vitamin D is fine, but excessive calcium intake for men increases the risk of prostate cancer.

Bottom Line:  Whole Grain breads with low sodium and fewer calories are best bets for health.