BREAD TO AVOID

from the article "How to Find Healthy, Lower-Carb Bread"
Which Breads have a Lower Glycemic Index?

By Laura Dolson, About.com Guide

Updated February 21, 2011

Bread to Avoid

1. Bagels and Rolls - Bagels and rolls are often deceptive, in that they can contain 2, 3, or even 4 normal servings of bread. They also are far less likely to be 100% whole grain. However, there are also "thin bagels" in some markets now, and you could look for them.

2. Soft Bread - As mentioned above, soft bread is usually made from white and/or very finely ground flour which turns to sugar more quickly.

3. Sweet Breads - Obviously, any bread with added sugar is to be avoided, but most bread on the market is made with at least some sugar. A good rule is to avoid breads where one of the first five ingredients is sugar, honey, molasses, fructose, etc.

4. Alternative Grain Breads - Since wheat actually has more protein than most grains, alternative grain breads such as gluten-free breads are usually even higher in carbohydrate than breads made with wheat.

Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

Najjar, AM, Parsons, PM, et al. "The acute impact of ingestion of breads of varying composition on blood glucose, insulin and incretins following first and second meals." Human and Clinical Nutrition. Vol. 101, No. 3 391-398 (2009).

Najjar, AM. "The Impact of Breads of Varying Composition on Biomarkers of Glucose Metabolism in Overweight and Obese Adults." University of Guelph, December 2009

USDA National Nutrient Database for Standard Reference, Release 21.

MY THOUGHTS

why is it that things that are bad for you seem to be more appealing sometimes? i love bagel and sweet bread. especially those shiny ones that are so soft it's like sinking your teeth into cotton candy. yummy!