Many consumers eschew white bread for what they believe is a healthier option — “brown bread.” Unfortunately, not all “brown bread” is created equal. Some whole wheat breads are made with refined and processed flour. Still others add black strap molasses or other browning agents to give it that healthy brown appearance. When you are choosing your bread you need to be reaching for one made with whole grains. How can you be sure you are getting the right bread? In her best-selling book The Natural Makeover Diet Dr. Joey Shulman offers this simple “bread test”.

The Bread Test

1. Check the ingredient list. Look for breads made with “100% whole wheat” or “whole grain.”
2. Check the fibre content. You want to ensure a slice of bread has a minimum of 1.5 to 2 grams of fibre per slice. Most white refined breads contain approximately 0.5 grams of fibre per slice.
3. Do the “squeeze test.” Most whole grain breads are actually denser due to their fibre content; they actually feel a little heavier. Whole grain breads cannot be squeezed into half their size, nor do they melt in your mouth like refined white breads do. Due to their higher fibre content, whole grain breads need to be chewed a little bit more.
4. Blood sugar levels should not fluctuate after eating whole grain breads as they are generally lower on the glycemic index. After eating whole grain bread — do a self check. You should not experience feelings of fatigue or a “food fog” if the grain was whole.
5. Do not go by colour. Just because bread appears brownish in colour does not mean it is derived from a whole grain. Again — read your ingredient list to check for the words “whole grain.”