People are always asking me
Do my kids eat a plant based diet?
Well, I wouldn't say they eat a plant based diet all the time.
Because if they are going to school
I'm going to make them lunches. So what am i going
to give them for lunch. Obviously we give
them sandwiches. So how do we make
choices on bread. So today's Wits Bits is
going to be on how to make good bread
choices. Obviously like when we're
looking at all food that has labels you
never look at the front. It doesn't
matter how beautiful they try to make
their packaging you always have to turn
it over and look at the Nutrition Facts
label. That's where the answers are, and
in the ingredients that's when you can
find out what is actually in the product
that you are buying. So here we have two
different kinds of what look like very
healthy bread. You can tell they look
healthy because they are brown
so it's obviously made from
wheat. They say whole wheat on them or
multigrain on them. But let's dive into
the Nutrition Facts label and find out
what's going on. The first thing we
always look for is the serving size. I
talk about that with all the nutrition
facts label. That's important so you can
interpret what the numbers are saying to
you. So here both of these say that the
serving size is one slice, so at least
we're comparing apples to apples. The
next thing I like to do is look at how
many calories per slice. This one here
from Sarah Lee has 80 calories per slice.
Check that 60 calories per slice. This
one from Arnold has 100 calories per
slice. So you have to think of that
because when you're making a sandwich
and you're using two slices of bread
that is an 80 calorie difference per
sandwich. So I would say this would be a
great choice just based on the calories
for a sandwich. This would be a great
choice if you want to have a slice of
toast maybe with some peanut butter for
breakfast or for a snack. You know,
because it does have more calories you
probably just want to have one piece.
[Pam] Well yeah but are you going to get a lot
of calories if you put the peanut butter
on. So maybe some avocado spread or
hummus. [Dr. Dan] Avocado spread would be something good, hummus would be
good but peanut butter isn't bad either.
Because even though it does have
calories, 100 calories per
tablespoon, you know it still is a good
choice for snack and it keeps you
satisfied but let's just move on. What's
the next thing I look at when you're
talking about bread. When you want to find
out if it's truly whole wheat bread you
go right to the ingredients and you look
at what the first ingredient is and if
that first ingredient just said wheat
flour you want to leave that one alone.
You want to make sure it says whole. W-H-O-L-E.
Whole wheat flour. Whole wheat flour
means they're using the whole grain and
that's what we always talk about. Whole
grains give you the proteins, the
nutrients because you don't get rid of
the husk, you don't get rid of the grain
that's in the whole grain.
[Pam] I do have a question here from
Meaghan. And Meghan's asking what about the
high fructose corn syrup? And the
other ingredients we shouldn't be eating.
Dr. Witkowski, can you check these
particular brands to see if they have
any high fructose corn syrup in them?
[Dr. Dan] Thank You Megan that's a great idea I'm
going to find my glasses real quick
because the print is so small.
But high fructose corn syrup,
thank you very much for bringing that up, very
important because what I wanted to bring
up next was the total carbohydrates that
we see and when you're buying bread or
even breakfast cereals. For breakfast
cereals you want your total
carbohydrates to fiber ratio to be less
than 10. And for breads you want your total
carbohydrates to fiber ratio to be less
than 5. So that's kind of hard to find
but let's take a look at these and that
will also reflect on how much sugar that
they put into these breads. Because wheat is
really difficult to eat without
something to sweeten it. It doesn't taste
good just to have plain wheat, so they add
a little sugar. Now if it's high fructose
corn syrup that is a very dangerous type
of sugar. And in here. [Pam] And these would be going
right in the bucket in that case.
Keep in mind I just picked these
up just as an example for our Wit's Bits.
[Dr. Dan] So the Arnold brand sugars
are molasses and dates, and that's
about all iI see. No high
fructose corn syrup.
In the Sara Lee I see, I see
some datum, monoglycerides I don't see
any high fructose corn syrup in this one
either. I see some cellulose
gum but no high fructose corn syrup so
thank you Meaghan for that. But still when
we look at the amount of sugar in the
Sara Lee remember it has the 60 calories
per slice, it has 1 gram of sugar, that
is really good. If we look at the Arnold
whole wheat it has 3 grams of sugar
but what the total carbohydrates in the
Arnold is 18 grams with 4 grams of
fiber. They give you a little more fiber,
a little more robust. 4 grams of fiber is
a nice number for one slice of bread so
the 18 grams divided by the 4 is a
little over 4, about 4.2
for that ratio. Under five this
passes the test. If we look at Sarah Lee
it has less sugar only 1 gram of sugar
per slice. It has 12 carbohydrates and
although it has just 2 grams of fiber
because it's so low in carbohydrates
that gives you a ratio of 6. It doesn't
pass the less than 5 ratio. Less than
5 for the ratio of
total carbohydrates to grams of fiber.
But it's really close. Not a bad choice.
I've seen worse, I've seen some breads
that are over 10. But however it really
wouldn't pass a Wit's Bits bread challenge
with a ratio of 6. The Arnold although
more calories passes the test. [Pam] Well let me say
this and somebody brought up the point
of the Ezekial Bread.
And before you
comment on that I just want to say,
this is Pam Witkowski by the way in
the background, this is Mrs. Witkowski.
We're talking right now
especially about the kids and the kids
eating this bread. And my kids, I have
tried, they will not be the Ezekiel bread.
I'm talking about my younger kids. My
older kids yes. As you know our kids
range in age from 17 to 31. Of course
my older kids because their palates have
already changed and they know the
difference they're good but the younger
ones are not inclined to eat the Ezekiel.
And also I just want to say that there
are certainly heartier breads.
Even better than these two brands we
have. But I'm talking about you know
something that you know that you're
going to trust that your kids will eat
when you make them their lunch and
that it will you know it won't be
harming them. [Dr. Dan] Even something like
the Arnold bread I know when these are
heavier breads and a little more robust
the kids don't enjoy them as much as the
lighter fluffier bread that they're used
to. You know, almost feels like the Wonder
Breads. But all you want to do is read
those labels. [Pam] Debbie mentioned that
the Pigs Fly has like 5 ingredients. That's awesome in fact that's one of
Dr. Witkowski's
nutrition less than seven
ingredients on any packaged foods.
Debbie it isn't perfect that is
absolutely right it is not a perfect
bread but I wanted to
raise the issue tonight because this is
an ongoing problem for a lot of parents
who are trying to feed their kids you
know sandwiches. Sandwiches are a real
handy thing to feed for lunch or a quick
snack, especially those athletes who need
to eat a lot and in between games,
practices, whatever and I just wanted to
help you guys with that a little bit so
I hope that this helped. Is there any other
questions? Is there anything else Dr. Witkowski
that you want to add? [Dr. Dan] Just in summary. The first thing you
want to see is that it says whole wheat
flour. W-H-O-L-E. The second thing you
want to look at sf you want to see how many
calories per slice. That's really
important or should even say how many
slices per serving too really important.
The third thing would be look at the
total carbohydrates to fiber ratio. For
breads you want that to be less than
5. For cereal let's say like breakfast
cereals that you're choosing for your
kids you want that to be less than 10. So
a couple little tips I think they help.
Sometimes you can't always
find the bread that's perfect as Pamela
was saying, but what you don't want to do
is you want to find some breads that are
better than the others and those are some
of my best tips on how to find and pick
bread for your kids. All right talk to you
guys later bye bye bye
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