The 100 Calorie Secret is Turning The Diet Industry Upside Down. A Weight Loss Doctor Finally Reveals the Secret of How to Lose Weight Without Dieting Ever Again Lose 10, 20, 30 and More Pounds Right Now!
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Diplomat of American Board of Internal Medicine
Endocrinology & Metabolic Disorders
7241 SW 63 Ave Suite 202 South Miami, Fla 33143
Bread Craziness Finally Exposed !
Richard Lipman MD
305-670 3259
Richard L. Lipman M.D
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Richard L. Lipman M.D:
Board certified in Internal Medicine,
Endocrinologist & Weight Loss Expert, Dr Lipman has treated thousands
of overweight patients office for 25 years. Located near, South Miami Hospital, Dr Lipman has authored
30 original medical reports & is on the staff of local hospitals.
Dr Lipman has helped thousands of patients lose
weight & KEEP it off for years!
Quick Safe Healthy Forever ......Because Its Not a Diet
There is no difference between white, whole wheat, or whole gain bread, so what is all the craziness about. YOU CAN EAT ANY SLICED 40-70 CALORIE-THEY ARE ALL THE SAME. Read the evidence yourself, make your own decisions:
How did the low carb craze become so crazy that we are all afraid to eat a ham and cheese sandwich for lunch?
White bread, whole wheat or whole grain are nutritionally very equal. There are no proven advantages of eating whole grain bread, over whole wheat or even white bread in terms of weight loss, long term weight maintenance, cancer, heart disease or strokes. (Care must be taken in the use of terms: the issue is only about a slice or two of bread, not all of the whole grains! All of the studies documenting health advantages to eating whole grain products are based on three or more servings of whole grain products during a "normal" day.)
The confusion between whole grain bread and the other whole grain products:
There is NO significant difference in calories, carbs, protein, cholesterol, fat or even fiber between these three types of bread. No weight loss advantages are present in whole grain breads. There is nothing to fear from even white bread! Here are some of the issues:
1. Is it Madison Ave selling new products that perpetuates the bread myths?
2. What is the real difference between the three breads?
3. Is there really a difference if you are trying to lose weight?
4. Does whole wheat or whole grain bread protect your heart?
To answer these questions you need to know the differences between the flours that make the bread and the evidence that eating one has advantages over another. Flour is the product obtained by grinding wheat kernels or "berries." The kernel consists of three distinct parts: bran, the outer covering of the grain; germ, the embryo contained inside the kernel; and endosperm, the part of the kernel that makes white flour.
Whole wheat, white and whole grain breads
During milling, the three parts are separated and recombined to achieve different types of flours. Whole grain is composed of the entire kernel - the bran, germ and endosperm. White is milled from only the endosperm and whole wheat bread or “brown bread” is is a combination of the two.
What is white bread?
The endosperm is separated from the rest of the ground grain. This inner starchy layer has much less vitamins, minerals and nutrients. After separation it is bleached white, and then the vitamins and minerals that were removed are added back to the flour making it "enriched." Not all of the nutrients are added back only the 3 B vitamins and folic acid. This refinement process gives it a smoother feel and longer shelf life.
What is "whole grain?
Whole grain consists of the endosperm, brand and germ in about the same proportions as in the intact grain. There is no bleaching or refining. The Whole Grains Council developed a visual maker to signal products that contain significant amounts of whole grain. Every product that bears the stamp must have at least 8 grams of whole grain per serving.
Wholegrain_stamp
The FDA requires that whole grain foods must have the words "whole grain" listed as the number one or two position in the list of ingredients. The bran's and germs have all of the nutritious elements.
What is Whole Wheat?
Whole wheat products have mixtures of refined white flour and whole gain flour,with added niacin, iron and other vitamins and minerals. It's done to make people think they are getting whole grain bread. It is all wheat, but not all whole grain. Molasses is added to give it the brown look. Refined white flour with brown coloring and extra vitamins and minerals is still not whole grain.Often there is a blending of 70% refined white flour and 30% whole grains. Example of this is Sara Lee and Wonder bread new whole wheat white breads.
The nutritional difference in white, whole wheat and whole grain breads are almost same:
Here is the surprise: The claims that there are "vast differences" in fiber, and protein does not bear out. Below is the average composition based on the US Department of Agriculture data:
Reviewing this data and even comparing the breads made by different manufactures, I find few differences other than a little more fiber. Certainly, it's "not vast amounts." Other studies report averages of 1 gram of fiber in white bread, and 2 grams of fiber in whole wheat.
The mineral and vitamin content of whole grain and enriched white bread is almost identical:
Because some of the missing nutrients are added back to the white bread after refining the differences are not very much. For example from the U.S.D.A.:
Does a 1 or 2 grams of fiber and a few milligrams(1/1000 of a gram) make any difference in the real world? Clearly NO
Do Americans on "normal" diets have deficiencies in minerals and vitamins so that these minimal differences in a slice of bread make a difference? All of the recent data on vitamin and mineral research say, NO. Unless a person is pregnant,or an alcoholic, on some very unusual diet, or has an underlying gastrointestinal disease our normal foods have adequate amounts of minerals and vitamins. Extra vitamins and minerals are not needed from a vitamin pill and certainly not from a slice of two of bread which supply so little compared to our requirements.
If it's not the vitamins, minerals, carbs, protein, fiber or fat, maybe its the glycemic index that is different among the breads?
The Glycemic index (GI) is a measure of the effects of carbohydrates on blood sugar. Carbohydrates that break down rapidly during digestion releasing glucose rapidly into the bloodstream have a high GI; carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have a low GI. For most people, foods with a low GI have significant health benefits. The concept was developed by Dr. David J. Jenkins and colleagues in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes. A lower glycemic index suggests slower rates of digestion and absorption of the foods' carbohydrates and less effect on insulin and the conversion of carbs to fat.
For example chocolate cake has a glycemic index of 80-100, candy 80 plus, vegetables less than 20.
The glycemic index of refined white bread and whole grain breads are almost
the same:
What does all this bread data mean?
There is very little differences between a slice or two of white, whole wheat or whole grain bread in terms of calories, protein, carbs, fiber, vitamins, minerals and glycemic index.Whether a turkey sandwich with lettuce and tomato is made with white bread, whole wheat or whole grain should not be much of an issue for the dieter. There are far more important issues to work on.
I
Every day we are all faced with claims that white bread will make you fat, whole wheat will decrease you cholesterol and whole grain breads will prevent heart disease and prolong you life. The problem is that NONE of this is true. Sandwiches for lunch help you control your calories and the subsequent weight loss outweighs any problem with the bread.
You saw that there is no significant difference in the micronutrients of the three bread groups, in this second part you will see:
White & whole grain breads are the same in terms of weight loss
No documented health benefit is found eating whole grain bread vs. white bread.
No Difference in Micronutrients:
I presented extensive data revealing no material difference in calories, fat, protein, carbs, sugar, vitamins, minerals and even glycemic index between white, whole wheat and whole grain breads! There is about 1 or 2 grams more fiber in the whole grain products.
"Positive" Health benefits of other whole grain products:
There must be more than 1500 or more well controlled, important studies, proving without doubt the health benefits of consuming 3 or more portions of unrefined, whole grain products a day. The key is which " products,"not a slice or two of bread. Scientific articles like these below have flood the medical literature from the late 1990's to today:
"Whole Grains Prevent Hypertension"
"Whole Grains Prevent Diabetes."
"Whole Grain Consumption and Risk of Coronary Artery Disease-The Nurses Health Study"
Drs. Stampfer and Willet from Harvard Medical school were the first to link whole grains to the prevention of heart disease in a study of 75, 000 nurses followed for ten years. Here is a summary of what they found as far as the number of cardiovascular events when comparing different types of whole grain products:
Note the marked difference between the "dark bread" and the rest of the products. The "dark bread" eaters had more heart disease! The proven health benefits of "whole grain" products do not apply to a slice of two of wheat or whole grain bread. Whole grain bread is whole grain, but the proven benefits of the whole grain products does not apply to whole grain breads.
Why whole grain bread is different from the other whole grain products:
Stampler and Willit, point out that these differences were not the vitamins or minerals, nor the fact that the white bread was refined. They suggest the physical properties of whole grain products, unlike that found in the breads, may retard digestion and absorption time from the stomach. Other authors attribute the difference to "particle size." They refer to the fact that all of the breads have similar glycemic indices's as compared to the great differences in the glycemic indices of refined vs. whole grain products such as brown rice, whole grain cereals and and bran.
Maybe people that eat whole grain products are more "health" conscious:
Other studies suggest that women who eat whole grain products have a healthier lifestyle in terms of smoking, exercise, weight control as compared to women eating white bread. This is always a possible issue in every study and is left unanswered. The people that volunteer for diet studies might just be different than the average person.
Many more studies also fail to show that whole grain is any different than white bread in terms of cardiovascular or cancer complications. What about weight loss?
Diets plans high in whole grains products produce no more weight loss than any other diet.
All of the recent evidence proves that there is no difference in weight loss between high carb, low carb, high fat, low fat diets at the end of 2 years-even diet plans with carbs ranging from 35 to 65% of the total calories for the day! Dieters trying to eat 10 almonds go back to 1/2 the can and those eliminating pasta go right back to the big plate of spaghetti.
In summary:
1. Whole gain products other than breads, may decrease cancer and heart disease.
2. This does not apply to whole grain breads vs. white breads where there is no difference.
3. No evidence is found that one can lose more weight eating whole grain breads vs. white
bread.
4. All of the most recent evidence proves that there no more weight loss benefit from
restricting carbs than there is from restricting fat.
5. People do not gain weight any more from breads than any other food with similar
calories, carbs, and fat.
We are told to avoid white bread like as if it were the devil's offering and encouraged to have a 1/2 a chicken and and a Caesar salad (all no carbs!) instead of a turkey sandwich with lettuce, tomato and mustard for lunch. Judge yourself which is better.
White, Whole Wheat or Whole Grain Bread: Does It Really Make a Difference?
Health Benefits of White,Whole Wheat and Whole Grain Breads vs. other Whole Grain Products
Number of Cardiovascular Events Based On Grain Serving a Week
Battle of the "Breads"
VS.
