Choose Sprouted Grain Breads Instead!!

I LOVE bread…and one of the behaviors I have chosen to adjust to maintain my weight and improve my health…is to reduce the amount of foods that I eat containing “enriched” white flour. I have made the switch to whole grains and sprouted grains! (Maybe not 100% switch...more like 70 %!) Try it…I think you’ll be surprised. It’s easier than you think to make the switch! If I can do it…you can do it!

Sprouted grain bread may not sound that appealing…but let me tell you…it tastes GREAT and has a low glycemic index! It could be the answer to helping you control your sugar intake…especially if you are a carbaholic like me!

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The Glycemic Index (a ranking of carbohydrates according to the extent to which they raise blood sugar levels after eating), ranks enriched white bread at the highest value…100…equivalent to glucose!

Remember that you want to keep blood sugar constant for your best health…big spikes in your glucose levels can increase your risks of Type II diabetes!
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Back to the grains…
What is sprouted grain bread and how is it different from white or whole wheat?

Whole Wheat Bread:
• Made by grinding wheat kernels (that have not sprouted) into whole-wheat flour.
• The wheat kernel is comprised of a vitamin-rich germ, a protein and carbohydrate dense endosperm and an outer shell called the bran…good stuff!!
“Enriched” White Bread:
• Made by milling the inside portion of the wheat kernel into white flour. This inside portion contains primarily carbs and few minerals and vitamins.
• Milling the grain into white flour requires that the bran and germ be removed…this means the loss of natural fiber, bran, and 22 vitamins and minerals. Bye-Bye nutritional value!!!
• In order to compensate for the removal of the fiber, bran, 22 vitamins and minerals…the flour is “enriched” with 5 vitamins (thiamine, riboflavin, niacin, iron and folic acid…sometimes calcium)
Basically…enriched white flour and any products made with it have been stripped of their fiber and nutrients!!!
Sprouted Grain Bread:
• Made from wheat kernels, other grains and legumes that are allowed to germinate and “sprout” BEFORE they are ground.
• Because the kernels are not ground into flour, such breads are often referred to as "flourless." (Sprouted-grain breads do, however, contain gluten -- so they are no easier to metabolize for people who are unable to digest this wheat protein.)
• Sprouted grains have increased vitamin and nutrient content because the seed is first sprouted, making it “alive” and active in its growth process. This is why they are often referred to as “live” food.
• Allowing the grain to sprout neutralizes phytic acid (a substance present in grains that inhibits the absorption of nutrients) which makes the entire whole grain more easily digested…it has a lower glycemic index!!

Ezekiel bread is a sprouted grain bread that incorporates legumes and also uses a special baking process to preserve even more of the valuable nutrients.

Ezekiel bread is something special…when these six grains and legumes are sprouted and combined, an amazing thing happens. A complete protein is created that closely parallels the protein found in milk and eggs. In fact, the protein quality is so high, that it is 84.3% as efficient as the highest recognized source of protein, containing all 9 essential amino acids. There are 18 amino acids present in this unique bread – from all vegetable sources – naturally balanced in nature.

**Sprouted grains breads should be refrigerated or frozen until use. Because they are made without preservatives, they have a shorter shelf life. Also, when toasted, the bread may need to be toasted at a lower setting because the bread contain less fat content and has a tendency to burn more quickly.
When I became aware of the lack of nutritional value in white bread, and how that affected my body and my overall health…I knew I needed to make some changes! I have developed an eating plan that works for me! It includes eating more low-glycemic carbs such as sprouted grains and whole grains instead of white bread. This has helped me improve my nutrition while not sacrificing my love of bread! You can do this too!

Keep in mind as you are developing your eating plan that it is about LIVING it for the rest of your life! Learn the basics of NUTRITION…and CHOOSE what foods you need and want based on what you have learned. Most “diets” fail because they are too restrictive and not sustainable! Create a personal eating plan that is SIMPLE and Sustainable!!

If you want a little more info…check out these references:
Home of the Glycemic Index: the official website for the Glycemic Index and GI database: http://www.glycemicindex.com/

Food for Life The website from the maker’s of Ezekiel sprouted grain bread: http://www.foodforlife.com/sprouted-grain-difference.html