What (should be) in your sandwich bread?

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If you feel like you are doing the right thing by buying and eating “wheat” bread from your grocery store – you could be wrong. And if you are buying white sandwich bread or some sort of Whitewheat bread (like I used to buy) you might really be in for a surprise! Have you checked the list of ingredients on your sandwich bread? If you were to make your own bread at home, what ingredients do you think you would need? It really only takes a few essential ingredients to make bread: flour, water, yeast and maybe a little salt. Some bread recipes might also include some extras like honey (which does help preserve the bread), nuts, raisins, etc.

I used to buy Arnold “Whole Grains” Health Nut bread for my husband. I recently counted the ingredients on the label of his beloved bread – 40!  As most of you know the ingredients are listed in a certain order. According to the FDA’s website “Listing ingredients in descending order of predominance by weight means that the ingredient that weighs the most is listed first.” So here is the list of what I found in this supposedly healthy “whole grain” bread that also contains “unbleached enriched wheat flour” which may sound okay at first glance:

WHOLE WHEAT FLOUR, UNBLEACHED ENRICHED WHEAT FLOUR [FLOUR, MALTED BARLEY FLOUR, REDUCED IRON, NIACIN, THIAMIN MONONITRATE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID], WATER, SUGAR, CRACKED WHEAT, RYE, WHEAT GLUTEN, YEAST, SUNFLOWER SEEDS, GROUND CORN, NUTS (ALMONDS AND/OR WALNUTS), MOLASSES, SOYBEAN OIL, SALT, CULTURED DEXTROSE AND MALTODEXTRIN, WHOLE WHEAT, WHOLE WHITE WHEAT, BROWN RICE, OATS, SOYBEANS, TRITICALE, MONO- AND DIGLYCERIDES, BARLEY, FLAXSEED, MILLET, CALCIUM SULFATE, DATEM, CITRIC ACID, GRAIN VINEGAR, SOY LECITHIN, HAZELNUTS, WHEY, NONFAT MILK.

image courtesy of www.grainmills.com.au

Now most of us have heard that white flour is “bad” for us. But, why is it so bad and is there anything wrong with “unbleached enriched wheat flour” as listed above? Well, I must break out the anatomy of a wheat kernel to properly explain this one. As you can see the wheat kernel has a few key parts: bran, germ and endosperm. Over a hundred years ago wheat was ground between big stone wheels, which removed the bran, but could not remove the germ (a.k.a. the embryo) of the wheat kernel. According to Michael Pollan the germ contributes “some of the most valuable nutrients to the flour, including much of its protein, folic acid, and other B vitamins”, although once the germ is crushed during the milling process it releases a nutrient rich oil that gives the flour a very short shelf life. So in the late 1800s rollers were developed for grinding grain, which “made it possible to remove the germ and then grind the remaining endosperm” which is basically a “big packet of starch and protein.” We were then left with a gorgeous white powder that could travel long distances without spoiling and was almost nutritionally worthless – Michael Pollan calls it “the first fast food.” Since then food scientists figured out what happened and began fortifying the refined grain with vitamins to try to add back what they thought was missing. This is why white flour – which is still technically made from the wheat plant – is often listed as “enriched” on your food labels. It also explains why when I recently compared the labels of my husband’s Arnold “whole grain” bread to my Nature’s Own “Whitewheat” bread it appeared – as if it was an illusion – that the Whitewheat had more vitamins and nutrients. But, studies have proven that there are “additional health benefits to eating whole grains that none of the nutrients (they added back in) could explain.” So you are better off eating real whole grain flour rather than white flour that tries to imitate what may or may not be important in the real thing. This summary also explains why whole grain flour should be kept in your fridge or freezer – did I really want to eat something like white flour that would stay “fresh” sitting on my pantry shelf forever anyway?

Back to the topic of what kind of bread we should eat! Now that we know it should only have whole-wheat flour and no enriched white flour what about all the other stuff they put in the grocery store bread that I can’t even pronounce? Well, I hate to be the bearer of bad news, but my husband and I both picked through the majority of the sandwich breads (including the ones from the bakery) at our local Harris Teeter, Trader Joes and Earthfare and we could not find much of anything with suitable ingredients. So you could be adventurous and try to make your own bread or take a shortcut like I did and find a local bakery to make bread for you! I recently discovered and absolutely love Great Harvest Bread Company (which is a franchise with locations all over) because not only do they bake their bread daily, but they also grind their own wheat every morning – that is much better than I can do at home! You still have to pay attention though and make sure you don’t regularly buy their white breads that contain sugar, but instead stick to their whole-wheat options. Our new staple sandwich bread (which is also their most popular product) is their Honey Whole Wheat Bread that is made with the following FIVE ingredients:

OUR OWN FRESHLY STONE-MILLED WHOLE WHEAT FLOUR, WATER, HONEY, YEAST, SALT

At the Charlotte location this bread does cost $5 a loaf, but halfway through our first sandwiches with our new bread we quickly realized we were filling up fast – because it is REAL food! I used to fix my 2-year-old a whole peanut butter and jelly sandwich (she loves some PB&J), but now she usually fills up on a half. I only eat about a half sandwich of it myself. So the loaf does go a long way…and in my opinion it is very tasty for whole wheat bread (and that is coming from a previous white bread eater)!

PS – There are a few other things I have learned about buying bread from a bakery. You are not supposed to keep it in the fridge (for better consistency) and the shelf life is about 7 – 8 days. The bread can easily be frozen. We splurged one week on their Cinnamon Raisin Bread (INGREDIENTS: OUR OWN FRESHLY STONE-MILLED WHOLE WHEAT FLOUR, WATER, RAISINS, MOLASSES, YEAST, SALT, CINNAMON) and I froze half the loaf because we wouldn’t be able to get through the whole thing in a week. Also, they offer some items that can be special ordered like hamburger buns (minimum order is a dozen – freeze some for later!)

 

 

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193 comments to What (should be) in your sandwich bread?

  • CLS

    On Great Harvest’s “bread nutrition” page on their website it lists 6 for the sugar in Honey Whole Wheat. I’m confused. I read in your post above that it doesn’t have any sugar.

  • Megan

    What do you think of panera breads whole wheat bread– it has more than 5 ingredients…

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  • Chris

    Hi there, Thanks for the info on the breads! What do you think about Ezekiel bread? It seems to fit you criteria. Or does it?

    • Assistant to 100 Days (Amy)

      Hi Chris. Ezekial is one of the few breads you can find in the grocery store that even comes close. They do add wheat gluten which we would not when making homemade. Ezekial gets a thumbs up. ~Amy

  • Jen

    Are you familiar with The Fresh Market and any of the sandwich bread that they sell? I am not close to a Whole Foods, Trader Joe’s or any other kind of good bakery.

  • Lisa

    Hi,
    I am very excited to read your blog and try this challenge. I am having a tough time finding 100% whole wheat bread. The bakeries I have visited have informed me that 70% whole wheat is the most they do. I did buy ingredients to make my own, but I realize that this isn’t a permanent practical solution. Do you have any suggestions?

  • Assistant to 100 Days (Amy)

    Hi Lisa. Do you have a bread machine because they do most of the work for you? You can often find them at second hand place very inexpensively. Outside of that, Ezekial sprouted grain bread is a pretty good option but it does not have the texture of a soft sandwich bread. ~Amy

  • Kaci

    Is there a brand of bread which meets the criteria and can be ordered online or from Amazon? We live in a very small town with few options. I am trying to make homemade bread but am not there quite yet! Thanks!

    • Assistant to 100 Days (Amy)

      Hi Kaci. Ezekial comes the closest to meeting the five ingredient rule. Dave’s Killer Bread is another brand that has a pretty good ingredient list. Both can be ordered on Amazon. ~Amy

  • […] or fried eggs with whole-wheat toast1, butter, jelly2, and fresh […]

  • Sandi

    OK, this confirms it, I am officially a food dork. I got super excited today to find some bread at Trader Joe’s with only 3 ingredients (including water)! It’s called Pain Pascal Demi Miche, and it’s made of organic whole wheat flour, water and salt. I usually make my own in a breadmaker, but it’s nice to have a store-bought alternative.

    Plus this bread is GIANT – it’s sold as a half round with a cross-section that is easily the size of Shaquille O’Neill’s foot. I see some huge grilled cheese sandwiches in my future. :)

  • LINDA

    I LOVE THE TASTE AND TEXTURE OF A SPROUTED BREAD THAT WE BUY WITH THESE INGREDIENTS…7 GRAINS,WATER,WHEAT FLOUR,DOMESTIC HONEY,WHEAT GLUTEN,OAT FIBER, YEAST, SALT, MOLASSES. I KNOW THERE ARE MORE THAN 5 INGREDIENTS BUT TELL ME ANY OF THESE THAT SHOULD BE AVOIDED…IT SOUNDS FAIRLY GOOD TO ME. I AM A NEWBIE !!! :)

  • Becca

    Have you ever ordered your Great Harvest Bread online? I looked at their website and was wondering if the bread is fresh when delivered. Maybe they come frozen? The Great Harvest Bread Company is a little ways from us, so I thought maybe trying the delivery. Just curious if anyone has tried it.

    • Assistant to 100 Days (Amy)

      Hi Becca. We have them locally so there is not need for us to order. If you can’t find that info online, I’d just give the company a call. ~Amy

  • Dawn

    I went to a local bakery, and asked for a list of what goes into their wheat bread. I received this list, and I was wondering what you thought:
    1. Water
    2. Yeast
    3. Clear flour
    4. Whole wheat flour
    5. Brown sugar
    6. Molasses
    7. Honey
    8. Salt
    9. Lard
    10. Milk powder

  • Assistant to 100 Days (Amy)

    Hello Dawn. That one would not qualify under “the rules” but it certainly has a better ingredient list than most breads you would go out and purchase in a grocery store. My biggest concern would be that it is not 100% whole grain and that it has three different sugar sources. ~Amy

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