Whole Grain White Bread?

     I've always questioned what exactly is whole grain white bread - bread that looks like white bread, but is said to have the whole grain goodness of wheat bread. It sounds like a contradiction in terms...but it isn't! Thanks to this month's Cooking Light magazine, I now know the answer.

 Traditional whole wheat bread is made with a red-wheat variety, which is darker in color and has a slightly earthier flavor. "White" whole wheat bread is an albino version of wheat; this version is lighter in color and sweeter in flavor. It includes the bran, germ, and endosperm, so white whole grain bread IS just like it's darker cousin.

 Now, most commercial breads aren't very Clean. Added sugar, starches...but a savvy Clean Eater will investigate the commercially available breads in their area to see if there is a Cleaner choice to put in their pantry if they are not a baker. Clean Eating bread can be found in organic stores like Whole Foods and Trader Joe's. They are minimally processed breads. If you are unlucky enough not to have TJ's or Whole Foods, investigate the bread offerings at your local grocery store and see if one will suit your Clean Eating needs. And if one happens to be a whole grain white bread? Know that you are eating something at least moderately healthy! 

Cooking Light December 2010: Draining and Rinsing Beans to Reduce Sodium , Whole Grain vs Whole Wheat

From this month's issue of Cooking Light:

1. Draining a typical can of cooked beans can reduce the sodium content by 36% according to a study by the University of Tennessee. They also found a combination of draining AND rinsing the beans before use reduces the sodium content another 5%.

Drain those beans AND rinse them. Canned beans are darn convenient - but not CE if they are like a salt lick!

2. What is the difference between whole grain and whole wheat? ( Awesome question! )

"Whole grain" refers to a category of of foods that contain the entire grain kernel - bran, germ, and endosperm - and all of the nutritional goodies therein, like fiber and antioxidants. A whole grain can be a whole food, like brown rice, popcorn, oatmeal. It gets confusing when it comes to food packaging. If the front of the package says "100% whole grain" then all of the grain listed in the package must be whole. If the package just says "whole grain" than at least 51% of the grains on the ingredient list must be whole.
"Whole wheat" simply means that the wheat component is whole. It doesn't speak to other refined or processed grains.

If you buy breads or other foods made outside of the house, , make sure it is 100% whole grain, and not whole wheat. Whole wheat is clearly not the CE choice!