Your daily bread: Some grains of wisdom

How much do you know about your daily bread?

We’re not talking about that which nourishes the spirit. We’re talking about what we usually eat for breakfast — or anytime of the day — to keep body and soul together.

Walter Co, president of Creative Bakers Company, Inc., makers of Walter bread, shares some grains of wisdom in an interview with The STAR:

PHILIPPINE STAR: What exactly is the difference between whole wheat bread and wheat bread?  How much better is wheat bread over white bread? Does white bread have any nutrients? 

WALTER CO: Whole wheat bread, simply called wheat bread or brown bread for short, is made from whole wheat or whole meal flour.  To produce whole wheat or whole meal, the entire kernel — consisting of the germ (a hard, nutty part at one end of the grain), a starchy endosperm, and three layers of husk called bran — is ground into flour that gives its brown color. Many of the essential enzymes, vitamins (including the entire B complex), minerals — such as iron, cobalt, copper, manganese, and molybdenum — are found in the germ and bran.  Whole wheat also contains traces of barium — a shortage of which could lead to cardiac problems and vanadium, an essential mineral for a healthy heart. 

Whole wheat is also a rich source of phytochemicals and fiber. Researchers have noted the significance of these phytochemicals, which are potent antioxidants, in helping to suppress cancer, and are said to be enhanced by the presence of dietary fiber. Aside from getting all the nutrients found in whole wheat, brown bread is also sweetened with either unrefined sugar or molasses containing iron, calcium, phosphorous, and sodium.

White bread is made from enriched white flour.  The endosperm (the starchy part) is separated from the germ and bran during milling and then bleached to make the flour white and to extend shelf life.  Most of the vitamins and minerals are removed through this process and vitamin A and iron are then added later to enrich or fortify the refined flour as mandated by the Bureau of Food and Drugs (BFAD). Since only the starchy part of the grain is used, the fiber content of per serving of two slices of white bread is less than 1g.

A wheat bread should have at least 2g to 3g of fiber per serving and is normally brown in color because of the bran. Normally, a wheat bread should be made with at least 50-percent brown flour and 50-percent enriched flour. Brown refined sugar or molasses are used to enhance the color.  Others may use coloring, like malt extract, to further add to the color.

Since whole wheat flour is finely grounded, Walter Health Nutrition wheat breads also use cracked whole grain of wheat to further add to the texture and taste of wheat in the bread. Each serving of both Walter Sugar Free Wheat Bread and Sugar Free Wheat Pan de Sal contains 2g of fiber while Walter Double Fiber Wheat Bread has 3g of fiber.

Is bread a good substitute for rice?  Exactly what benefits do we get from eating bread?

For those who are managing their weight, bread is a good substitute for rice. A cup of rice has 200 calories, 45g of carbohydrates, and less than a gram of fiber, compared to two slices of Walter High Fiber Helps Weight Control Bread, which has 150 calories, 30g of carb, and 4g of fiber.  More fiber for less of the calories and carbs. With rice, one tends to overeat, specially when the viands are delicious while with bread, you get to consume a more controlled portion.  For sandwiches, we usually have vegetables as fillings which make the meal healthier.  Bread is a better food choice, more so for people on the go.

What kinds of bread does Walter Health Nutrition carry?

Walter Health Nutrition has the most extensive line of healthy breads catering to different lifestyle and dietary needs to promote consumers’ health.  Walter Sugar Free Wheat Bread is the first tested to be zero in sugar and suitable for diabetics and weight watchers.  It is 98-percent fat-free, has less salt than an ordinary wheat bread, and is soft and moist with more vitamins and minerals. Since it is made from whole wheat flour, cracked whole wheat, citrus fiber, and isomalt, it has a low glycemic index (GI).  GI is the ranking of foods according to how quickly they release their sugars into the bloodstream, which affects the blood glucose and the subsequent insulin response. Walter Sugar Wheat Bread is a low GI food which slowly releases its sugar, thereby helping reduce the risk of sugar spikes in type-2 diabetes and also helping in weight management as it gives a greater feeling of satiety.  For those who prefer to eat pan de sal for breakfast, there is Walter Sugar Free Wheat Pan de Sal for them to enjoy.

Walter Double Fiber Wheat Bread has both soluble fiber from apple and insoluble fiber from wheat, which makes it an ideal choice for those who want to have a healthy heart.  It’s the only bread that’s got two  natural fibers.  The apple fiber, which is natural brown in color, is an ideal choice for making wheat bread.  The subtle sweetness and the slight fruity flavor it imparts make this double fiber wheat bread so deliciously unique.  Insoluble fiber helps to promote digestion, colon health, weight loss, and prevent certain types of cancer.  Soluble fiber has a beneficial effect on the cholesterol level for a healthier heart, helps in lowering blood sugar level, increases absorption of calcium and minerals, and helps in promoting gut health to boost immune system.

Walter High Fiber Helps Weight Control Bread is designed for those who want to eat white bread but would like to get the dietary fiber benefits of a wheat bread and at the same time want to manage their weight.  Made from oat and vegetable fibers, it has the highest fiber content at 4g per serving. The combination of protein and complex carbohydrates gives you a more balanced energy release for a longer period of time, giving you a fuller feeling longer.  In reducing snacking intervals in between meals, it helps promote fat burning for weight loss. Its low sodium content of only 120mg/serving also helps in controlling calorie intake.  Studies show that high salt intake increases the consumption of sweetened beverage, which contributes to weight gain.

All Walter Health Nutrition breads are more on the fibers, vitamins, minerals, and less on sodium, calories, carbohydrates, fats, and sugars. They have no cholesterol and transfat.  Walter bread is the first and only bread in the Philippines to be tested and proven 0 in transfat by Setsco Services PTE Ltd. in Singapore in May 2005.

What is the healthiest type of bread?  What are the ingredients to look for in healthy bread?

The healthiest type of bread would be whole wheat, simply called wheat bread, since most of the nutrients found in the whole grain of wheat are intact. A good, healthy wheat bread would have at least 2g of fiber per serving, is less in salt (not more than 200mg) less in fat, cholesterol-free, transfat-free, more of the protein and less of the sugars.

Some bread brands claim to be bromate-free.  How harmful is bromate?  If it’s harmful, why do some bread manufacturers use it?

Potassium bromate is used to strengthen the dough, make it more resilient during the handling stage, and allow higher rising.  It is an oxidizing agent under the right baking conditions will be used up. Bromate was found to have caused cancers in laboratory rats and mice, such as tumors of the kidney, thyroid, and other organs. It is considered a category 2B (possibly carcinogenic to humans) carcinogen by the International Agency for Research on Cancer (IARC). 

Potassium bromate has been banned from use in food products in Europe, as well as the United Kingdom in 1990, and Canada in 1994, and most other countries.  It was banned in Sri Lanka in 2001 and China in 2005.  It is also banned in Nigeria, Brazil, and Peru.  It was banned in the Philippines many  years ago. But in the United States, it has not been banned.  Instead, since 1991. the FDA has urged the bakers to voluntarily stop using it. Baked goods sold in California must have a cancer warning if they contain a certain level of bromate.

In the Philippines, all the flours are non-bromated and if some bakers still use it, it is because it is the most effective and cheapest improver available.  It helps correct the inconsistencies in flour quality and, thereby, makes your bread production easier.

 Big bakeries with a reputation to protect would not venture to use potassium bromate to improve the dough.  Currently, bakers are using a combination of vitamin C, enzymes,  and other ingredients to strengthen the dough and improve the process.

You have sugar-free breads, what sweeteners do you use and how safe is it for human consumption?

For sugar-free wheat bread and wheat pan de sal, we use mostly isomalt to replace the sugar. Isomalt or isomaltulose alcohol is a carbohydrate produced from sucrose originally.

Isomalt has a bland taste while adding texture and sweetness to foodstuff without the aftertaste. Isomalt provides only 50-percent calories of sucrose and has half of its sweetness. It is a lowly digestible carbohydrate with low glycemic index and low-insulinaemic response, where it escapes small intestinal digestion and absorption, and is fermented in the colon to promote the growth of good bacteria in the gut which is important in the maintenance of regular bowel habit, alleviation of constipation, and health of the colon. Isomalt has been adapted as the Codex (Advisory) specification by the Codex Alimentarius Commission.   Further international approval is provided in biological assessments by WHO (1987) and by the Joint Expert Committee on Food Additives of WHO/FAO. It was evaluated in depth for safety by National Health Authorities (European Union and its member states, NAFTA countries, Japan, Australia/New Zealand, etc.) and received the best possible result.  They concluded that isomalt is safe for human consumption,  This evaluation includes intake during pregnancy, and also intake by children, with the exception of infants and young children who need special food and are too young to consume, chew or suck confectionery products.

Do you believe that  man should not live by bread alone?

Nutritious foods help us to maintain physical health and promote wellness. But we also need to develop our mental, emotional, and spiritual well-being as well if we want to have a more productive and fruitful life not only for ourselves but also for others around us. Spiritual nourishment through studies, prayer, meditation, and thanksgiving is just as important for our overall well-being as our physical food.  As stated in the Holy Bible, men should not live by bread alone but by every word of God.

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Eco- and pocket-friendly cost-cutting tips

The nearly weekly oil price hikes and the consequent climb in jeepney and taxi fares as well as prices of basic food items and consumer goods prompted the EcoWaste Coalition to think up frugal ways to help consumers cope with the crisis.

 Here are some top tips to deal with the hard times:

To reduce electricity costs

• Make it a habit to switch off lights, computers, and gadgets when not in use; do not leave electronic appliances in standby mode. Open the windows to let the natural light in and aerate the natural way. Shift to energy-saving compact fluorescent lamps. Refrain from using the elevator — use the staircase up to the fourth floor. Limit the use of office air conditioners, turning them off an hour before going home; set home and office air-conditioning units to a comfortable, not too cold temperature, and set water heaters to warm or tepid instead of hot. If the light is on in the dining room, switch off the one in the kitchen. Organize your washing and ironing on a weekly, not daily, basis, and don’t bother ironing house clothes. For mosquito-prone places, NGO worker Yhet Garcia suggests the use of the ever reliable electricity-free mosquito net instead of electric mosquito repellants.

To Cut Gasoline and Transportation Expenses

• Choose to walk or cycle for short trips — both of which are good for the body, mind, and spirit; for long trips, opt for ridesharing with your neighbors and friends or use public transport modes such as the LRT/MRT. For more efficient use of time and resources, plan your trips, combining errands into a single journey.  Use your car only when absolutely needed — drive smoothly, avoid jumpstarts to optimize gas use, and make sure that your car is well-tuned and maintained.  Also, turn the motor off instead of letting it idle.

Civic leader Elsie Brandes-de Veyra calls on motorists to avoid the main roads during rush hours and take the shortcuts whenever possible to save on time and gas.

To Stretch Your Food Budget

• Plan your weekly menu based on what is in season, keep your menu simple, cut back on meat, and go for more green and leafy vegetables and local fruits. Say no to junk food, eat out less, cook your own food, and drink plain water. Bring your own baon and water in reusable containers instead of buying meals and drinks at the office or school canteen.

Homemaker Ampie Doblada, for instance, prepares an adequate breakfast for her kids so she no longer gives them money for morning snacks. Whether you are eating at home or dining out, take only a half-rice serving if that is all that you can consume. Refrain from cooking too much rice; cook only what is needed, and refrigerate any leftovers to be steamed or fried for later use. Given the rice crisis, let us not waste even a single grain of rice. To further cut on your food expense and achieve some self-sufficiency at home, try growing your own vegetables in your backyard or in improvised pots.

To Lower Expenses For Leisure, Health, And Fitness

• Bond with your loved ones at home, avoiding unnecessary visits to the malls or out-of-town trips.  Save on gym or health club fees by simply walking or cycling to school, work, church, and store.  Place bath soap and detergent bar into a net bag to make them last longer. Try cleaning your teeth with baking soda instead of toothpaste or, if you are as audacious as community leader Noli Abinales, try brushing your teeth with the tip of a guava twig.

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