Is your "whole wheat" bread really good for you?
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    jin-n-juice's Avatar
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    Exclamation Is your "whole wheat" bread really good for you?

    Basically this morning I decided to actually read the ingredients on the bread label I get... I was surprised to high fructose corn syrup and hydrogenated soybean oil. One of my other packages of wheat bread's first ingredient wasn't even wheat flour!

    I found a good article but I chopped it up so it cut's to the point.

    In the war between good and bad carbs, something I came across over and over again were lists of which carbs were good, and which were bad. Back when the low carb diet was even more popular than it is today, everyone and their grandma wrote their own good carb/bad carb list.
    For the most part, these lists were fine and good. People learned that brown rice is better than white rice. Sweet potatoes are better than white potatoes. And whole wheat bread is better than white bread.

    Cut to a little while later. Whole wheat bread wasn’t on the “good” carb lists anymore. See, it had now been replaced by “100%” whole wheat bread. Oh no, it seems as if the lists I’ve been reading weren’t specific enough. Apparently, the whole wheat bread I was currently eating may not have been 100%. Who knew there was anything less than 100%?

    This was when I learned the point of this post. Just like there are “good” and “bad” carbs, there also happens to be “good” and “bad” whole wheat bread… and the “100%” has nothing to do with it.
    In order to understand the difference, the first thing you need to do is ignore that “100%” part. Just ignore it completely. It means nothing to you. Think of it more like a marketing slogan than a nutritional fact. You know what, just ignore the entire front side of the package of bread altogether. There’s nothing important there anyway.
    What you need to do is turn all of your attention to the back. Specifically, the ingredients. This is where you will find out if you really have selected the “good” whole wheat bread.

    • To help show the difference between “good” and “bad,” here is the list of ingredients on a package of Arnold 100% Whole Wheat Bread:
    “Whole Wheat Flour, Water, Gluten, High Fructose Corn Syrup, Yeast, Cracked Wheat, Salt, Partially Hydrogenated Soybean Oil, Molasses, Raisin Juice Concentrate, Ethoxylated Mono-And Diglycerides Calcium Propionate (Preservative), Honey, Soy Lecithin.”
    • Here is the list of ingredients on the back of a package of another Arnold brand bread, this time called Arnold Natural 100% Whole Wheat Bread:
    Unbleached Enriched Wheat Flour [Flour, Malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2) Folic Acid], Water, Cracked Wheat, Whole Wheat Flour, Yeast, Barley, Honey, Fructose, Wheat Gluten, Partially Hydrogenated Soybean Oil, Salt, Wheat Bran, Malt, Ethoxylated Mono-And Diglycerides, High Fructose Corn Syrup, Calcium Propionate (Preservative), Caramel Color, Whey, Soy Flour, Calcium Carbonate, Soy Lecithin, Nonfat Milk.”
    • And now, here are the ingredients on the back of the package of whole wheat pita bread I ate today:
    Stone Ground Whole Wheat Flour, Water, Yeast, Salt, Calcium Propionate
    Catch any differences? I bet you did. Some of the ingredients that stand out the most in the first two are High Fructose Corn Syrup and Partially Hydrogenated Soybean Oil. Both are junk. The second bread also lists Unbleached Enriched Wheat Flour, which is almost like saying “Borderline Fake Whole Wheat Bread.”

    These are things you do NOT want to see anywhere near the list of ingredients of the whole wheat bread you buy. This of course will eliminate about 90% of the whole wheat breads on the market for you, because 90% of them contain one or more of these ingredients. And, as you can see from the first two breads, the fact that it says “100% whole wheat bread” or “natural” on the package means very little.

    Last edited by jin-n-juice; 02-04-2011 at 12:37 PM.
    Progress has little to do with speed, but much to do with direction.The Jin-N-Juice logSo the cycle begins!

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    Quote Originally Posted by jin-n-juice View Post
    Basically this morning I decided to actually read the ingredients on the bread label I get... I was surprised to high fructose corn syrup and hydrogenated soybean oil. One of my other packages of wheat bread's first ingredient wasn't even wheat flour!

    I found a good article but I chopped it up so it cut's to the point.

    In the war between good and bad carbs, something I came across over and over again were lists of which carbs were good, and which were bad. Back when the low carb diet was even more popular than it is today, everyone and their grandma wrote their own good carb/bad carb list.
    For the most part, these lists were fine and good. People learned that brown rice is better than white rice. Sweet potatoes are better than white potatoes. And whole wheat bread is better than white bread.

    Cut to a little while later. Whole wheat bread wasn’t on the “good” carb lists anymore. See, it had now been replaced by “100%” whole wheat bread. Oh no, it seems as if the lists I’ve been reading weren’t specific enough. Apparently, the whole wheat bread I was currently eating may not have been 100%. Who knew there was anything less than 100%?

    This was when I learned the point of this post. Just like there are “good” and “bad” carbs, there also happens to be “good” and “bad” whole wheat bread… and the “100%” has nothing to do with it.
    In order to understand the difference, the first thing you need to do is ignore that “100%” part. Just ignore it completely. It means nothing to you. Think of it more like a marketing slogan than a nutritional fact. You know what, just ignore the entire front side of the package of bread altogether. There’s nothing important there anyway.
    What you need to do is turn all of your attention to the back. Specifically, the ingredients. This is where you will find out if you really have selected the “good” whole wheat bread.

    • To help show the difference between “good” and “bad,” here is the list of ingredients on a package of Arnold 100% Whole Wheat Bread:
    “Whole Wheat Flour, Water, Gluten, High Fructose Corn Syrup, Yeast, Cracked Wheat, Salt, Partially Hydrogenated Soybean Oil, Molasses, Raisin Juice Concentrate, Ethoxylated Mono-And Diglycerides Calcium Propionate (Preservative), Honey, Soy Lecithin.”
    • Here is the list of ingredients on the back of a package of another Arnold brand bread, this time called Arnold Natural 100% Whole Wheat Bread:
    Unbleached Enriched Wheat Flour [Flour, Malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2) Folic Acid], Water, Cracked Wheat, Whole Wheat Flour, Yeast, Barley, Honey, Fructose, Wheat Gluten, Partially Hydrogenated Soybean Oil, Salt, Wheat Bran, Malt, Ethoxylated Mono-And Diglycerides, High Fructose Corn Syrup, Calcium Propionate (Preservative), Caramel Color, Whey, Soy Flour, Calcium Carbonate, Soy Lecithin, Nonfat Milk.”
    • And now, here are the ingredients on the back of the package of whole wheat pita bread I ate today:
    Stone Ground Whole Wheat Flour, Water, Yeast, Salt, Calcium Propionate
    Catch any differences? I bet you did. Some of the ingredients that stand out the most in the first two are High Fructose Corn Syrup and Partially Hydrogenated Soybean Oil. Both are junk. The second bread also lists Unbleached Enriched Wheat Flour, which is almost like saying “Borderline Fake Whole Wheat Bread.”

    These are things you do NOT want to see anywhere near the list of ingredients of the whole wheat bread you buy. This of course will eliminate about 90% of the whole wheat breads on the market for you, because 90% of them contain one or more of these ingredients. And, as you can see from the first two breads, the fact that it says “100% whole wheat bread” or “natural” on the package means very little.

    I think bread is overall not good. The bread you have eaten today looks great, but for the most part you stop by the market with food on your mind and you grab some fuckin bread. Thats what I do. Everything can be okay when done in moderation. You cant moderately enjoy a spoon full of partially hydrogenated vegetable oil, but you know what I mean..... Great read bro.


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    Quote Originally Posted by GreenGiantPharma View Post
    I think bread is overall not good. The bread you have eaten today looks great, but for the most part you stop by the market with food on your mind and you grab some fuckin bread. Thats what I do. Everything can be okay when done in moderation. You cant moderately enjoy a spoon full of partially hydrogenated vegetable oil, but you know what I mean..... Great read bro.
    You are absolutely right. To some this wont matter much but for those who are trying to reach a lower bf% goal, every little bit adds up and I am sure you know how that is. Its one of those things you overlook because it's deemed to be good for you. I always check my ingredients but I thought bread is bread and have never read the ingredients until today...

    Progress has little to do with speed, but much to do with direction.The Jin-N-Juice logSo the cycle begins!

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    Quote Originally Posted by jin-n-juice View Post
    You are absolutely right. To some this wont matter much but for those who are trying to reach a lower bf% goal, every little bit adds up and I am sure you know how that is. Its one of those things you overlook because it's deemed to be good for you. I always check my ingredients but I thought bread is bread and have never read the ingredients until today...
    I know how it is for sure! I have been reading labels on everything for quite a while now. Sometimes it will fuck you up too. You just want some fucking ice cream, or a quick box dinner...... Hell no!!! n o fuckin way will you see me eating a bowl of ben and jerrys or a hungry man. There would have to be some pretty fucking extreme circumstances. I know fuckers who eat that on a regular basis. My cuz will eat a whole bag of bean burritos sometimes. Ten of the fuckers! He will smoke a join and start up the microwave. ha ha ha! I just cant. The weights have re-programmed me man.


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    Okay...I AM a moderation guy. If I want some Mint Chocolate Chip Ice Cream....I'll have it. If I want some Salt and vinegar potato chips....or a Pizza....or spaghettios with Meatballs.....I eat it. But by allowing myself to have these things once in a while.....I don't crave them enough to eat them with any regularity. i am not a tree hugging hippie....or radical PC assclown that blows the whistle every other week saying this is bad today and a week later it is fine(milk, eggs, breads, pasta, rice...etc). I am not into taking the joy of eating away from myself b y scrutinizing every last ingredient....I am not competing and need to be down to 4-5% BF. Point is......I take in these bad foods for sporatically, holidays, winter, whatever...but when I get serious and clean up my diet....the BF melts away....even at 41. I have seen on every site people being so meticulously anal retentive about what they eat......hey people.....BBing dieting.....for shows......is 10x more dangerous and bad for your body then eating those foods. I have seen people have their lives dictated by strict eating....and I am here to tell you.....eating clean year round destroys you bodies ability to really met the fat come prep time. So cheer the hell up and let yourself have that cheat meal every week......enjoy some Buffalo wings.....burgers.....pizzas. Do you honestly thing the pro eat like that year round......they splurg too.....have you seen the off-season weights on these bastards....and what they eat???? So you're going to eat A-bombs? Shot Tren? Take a couple grams of test a week? But not eat a sub from the sub shot because of the ingredients????? Really? LOL.

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    Without getting into the "dangers" of pre contest dieting or eating clean year round - because i would be on my soap box forever - and basically because C and I disagree intensly about dieting- I will say that i DON"T eat any junk food- either in moderation or sporadically... Maybe a cheat meal every 6 months... just me...

    As far as the bread issue... Eat Ezekiel bread and you wont have to worry about the ingredients... Its an organic sprouted grain bread.. all good carbs... no refined anything...I havent eaten any type of "bread" other than Ezekiel in almost 4 years...

    just my .02

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    Hilarious......I don't see what we disagree about.......you disagreed with my assessment....then your diet guy upped your calories and downed your insane cardio regiment, added items you denied yourself, you grew like a weed, gained little to no weight other than the exra muscle and it is working.

    Plus.......if you examined the off-season diets of competitive BBers(Yates, Branch, Arnold, Haney, Coleman, Murray, Francis, Iris, etc).......Brain even and 99% of the people you consult with......and they have achieved results.....how can there even be a disagreement? That soapbox you mentioned is more like a matchbox to me.

    You know......if you started saving today......in a year or two......you could afford that sense of humor you so desperately need. - Chrisco915

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    I like hotwheels, not matchbox


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    You two have so much tension between eachother... sooner or later somethings going to snap!!!!

    I too like hotwheels better..

    Also... my whole wheat... wasnt even whole wheat.... WTF Why is there white flour in the main ingredient. Its some BS blend... boy was I fooled. And yes I am the moderation guy myself. Cheat meal helps me motivate myself even more so after it and I've always yielded great results with it. However this article is for those where every little bit counts especially when it gets to crunch time for contest prep. Im not preparing for any contest but I put my mind set to that point where I must meet my goal deadline.

    I am sure many people are too fooled by the "oh its whole wheat so it must be good" theory. Just want to open some eyes (no offense asians ) to the real world of food and become at least a little bit more aware.

    And by no means am I saying even the non 100% whole wheat bread is bad for you. Just may not be the right choice for those who are looking to drop some good bf% in a given amount of time.

    Progress has little to do with speed, but much to do with direction.The Jin-N-Juice logSo the cycle begins!

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    Mine is whole wheat. I read the ingredients. Plus Id have 2-6 slices a day, depend on on how busy I am


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    Anytime something says whole wheat.... check the fiber content. If it's high in fiber it's decently clean... if there's less than about 4-6g fiber per serving then it's refined garbage.


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    Quote Originally Posted by TractorT68 View Post
    I like hotwheels, not matchbox
    Dude....hotwheels kick the crap out of matchbox.

    You know......if you started saving today......in a year or two......you could afford that sense of humor you so desperately need. - Chrisco915

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    I don't like miniature anything...

    APPLE BOTTOM JEANS...BOOTS WITH THE FUR...THE WHOLE CLUB WAS LOOKING AT HER.....



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    I noticed that......luckily......

    You know......if you started saving today......in a year or two......you could afford that sense of humor you so desperately need. - Chrisco915

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    I completely stay away from bread. I also consider the glycemic index.


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