FAQ’s

Q: Are there certain things I should look for on an ingredient label when buying bread?
A: Yes, on the ingredients list, look for the words 100% whole grain or whole wheat. Breads made with whole grain breads will ideally contain between 1.5 and 2 grams of fibre.

Q: Does the weight of the bread have any bearing on its healthy attributes?
A: Often times, whole grain bread feels slightly heavier and denser. Most refined flours are fluffy and light. As a general rule of thumb, if you can roll it into a ball and it melts in your mouth it usually contains refined flour. Whole grains have a better mouth feel, are higher in fibre and have to be chewed a little more. The signature taste of a whole grain is often described as a pleasant “nutty” taste.

Q: I keep hearing that white breads are not the healthiest of breads to choose from, why, and are there others to avoid?
A: Bread products that are made with refined white flour will not give you the fibre that your body needs. Breads that are white and fluffy, baguettes or croissants that can be rolled into a ball and melt in your mouth are most likely made from refined flour. These breads contribute to blood sugar fluctuations and could lead to weight gain and even contribute to Type II diabetes. Like anything, it’s okay to indulge occasionally, but as a general rule, look for products that contain 100% whole grains.

Q: I’ve been hearing a lot about the benefits of eating low Glycemic Index foods. What does that mean and how do I know if a food is low glycemic?
A: The glycemic index measures the speed of entry of carbohydrates into the bloodstream. The faster the speed, the higher the glycemic index rating of the food and the more insulin is secreted in response. Essentially, excess insulin secretion can result in energy fluctuations, weight gain and even the onset of a variety of diseases such as Type II diabetes. The goal is to get most of your carbohydrates from foods that are rated low to medium on the glycemic index such as whole grain bread.

Low GI — 55 or less
Medium GI — 56 to 69
High GI — 70 or more

Stonemill’s Sprouted Grains bread was recently tested and it is considered low with a GI of 55.

Q: What does whole grain or whole wheat mean?
A: For a bread to be truly whole grain, the grain must still have its bran, germ and endosperm still intact, nothing can be removed. Whole grain bread contains higher fibre content and is loaded with nutrients.

Q: How much fibre do we need daily?
A: Getting enough daily fibre is an important aspect of a healthy diet and overall health. Soluble and insoluble fibre has been shown to have numerous health benefits including prevention against colon cancer, heart disease, diabetes and constipation.

Unfortunately, most Canadians are falling seriously short of their fibre intake. The guideline for daily fibre intake is:

Age	Daily fibre recommendations for women	Daily fibre recommendations for men
19-50	25 grams	38 grams
50+	30 grams	30 grams

In terms of children, there is an “age plus five” rule that is used. For example, a seven-year old should eat 12 grams of fibre per day.

In addition to eating Stonemill’s whole grain bread for its fibre and taste value, add additional high fibre foods into your diet such as fruits (apples, blueberries, pears and raspberries), vegetables (peas, artichokes and Brussels sprouts), beans (lentils and black beans) and bran cereal.

Q: How many servings of grain products does Canada’s Food Guide to Healthy Eating recommend we eat each day?
A: Canada’s revised Food Guide recommends that we eat anywhere between 3 and 8 servings of grain products each day, dependent upon your age and gender. For example, a male between 19 and 50 years of age should have 8 grain products each day whereas a girl between the ages of 9 and 13 should have only 6. Check online at http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html for the specific recommendations for you.

Q: How do I determine if a grain is whole grain (i.e. what does multi-grain mean? What does stone ground mean?)
A: Labelling can be tricky to interpret, especially when it comes to bread and grain items. To determine if bread is made with all three parts of the grain, read the ingredient list and look for the words “whole” or “whole grain” before the name of the grain. Do not be fooled by products that are labelled with the words “multi-grain,” “stone ground,” “whole wheat” or “7-12 grain”. This does not necessarily mean the bread in question is whole grain.

Multi Grain — Made from more than one source of grain such as a mixture of wheat and rye.

Stone Ground — Stone Ground refers to the processing of the grain whereby steel or stone rollers are used and is not necessarily indicative of whole grain.