Nature’s Own 100% Whole Wheat with Honey Bread - Friday Food Talk
I like to cook my meal at home where I have more control over the ingredients that I put into the recipe. I tried making my own bread at home but have not perfected the process yet. Bread Aile in American grocery stores can have 100s of choices that make it a daunting task to select a healthy bread. As a rule of thumb, I always look for 100% whole-grain bread. I get drawn to their daily bakery for load of fresh but sometimes I buy other breads too. This Friday, I want to analyze Nature's own 100% whole wheat bread that I often see in health stores like Whole Food Marker. Here are the findings.
We rate it a Red Dot | Watch Out Food!
The Good
- Low in calories per serving
- Contain zero trans fats.
- Healthy balance of total carbohydrates
- Great Source of fiber per serving
- Healthy balance of added sugars
- Healthy balance of Protein, Sugar, Fat
The Bad
This product is slightly more sodium (150 mg / 7% of daily value) than we recommend on a 100-calorie-per-serving product. We recommend no more than 115 mg sodium (< 5% daily value per 100 calories. Too much sodium in the diet is believed to increased blood pressure, which is a risk factor for the heart disease and stroke. This bread is highly processed. As you can see in the ingredient list-
Contains Soy Lecithin: Lecithins are oily substances that occur naturally in plants (soybeans) and animals (egg yolks). Soy lecithin possesses emulsification properties. It is used in commercial bakery items to keep the dough from sticking and to improve its ability to rise. Soy lecithin can be contaminated with pesticides and insecticides, which may cause allergic reactions. Also Soy lecithin is often extracted using chemical solvents like hexane, which can leave a residue that isn't regulated by the FDA. The EPA lists dangerous side effects from inhaling hexane, including dizziness, nausea, and headaches.
Contains Glycerides: Mono and Diglycerides are commonly used in processed foods to maintain stability and uniformity in bread and other products. These glycerides could be created using both hydrogenated and partially hydrogenated oils or animal fats. In theory, this may transfer a small amount of trans fats into the product. The glycerides are synthesized into phosphates by reacting with phosphorus pentoxide, a potential environmental hazard. Their inclusion in a product indicates that it is industrially processed food. Choose products without mono and Diglycerides not only for health reasons but also because you are getting better-quality food overall.
Recommendation:
The first ingredient, whole wheat flour, is good news for this bread. Also, it provides a good amount of fiber, which is a must ingredient of a whole food plant-based diet plan. However, this bread should be consumed with caution due to being highly processed with added additives to improve product texture, appearance, texture and shelf life. Ultra-processed foods often contain additives that are uncommon in-home kitchens. These additives are regulated by the FDA, but overconsumption could be responsible for negative health effects. We recommend cooking your food in you home kitchen, if you can, with the known ingredients and spices.
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Check out our Recipe analysis service if you want us to analyze your favorite recipe and provide health ratings and recommendations for your personalised health.
You can also check out our “Nutrition for Healing” Wellness Workshop to learn the fundamentals of healthy eating to prevent/manage nutrition-related chronic health conditions like Obesity, Diabetes, Heart disease, Cancer, etc.
Disclaimer! Please note that this page is not medical advice. It offers only general guidance for a healthy and balanced diet. This food does not guarantee an adequate or safe intake level for any individual. Please consult your healthcare provider and explore our Medical Nutrition Therapy services for a meal plan tailored to your needs.