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The Korea Times

More consumers are choosing whole wheat bread over white bread in the interest of health. But many products sold as whole wheat bread are not what they appear to be. To identify genuine whole wheat bread, consumers should check whether whole wheat flour is listed as the first ingredient.
Some “whole wheat” bread products are made primarily with refined wheat flour, with a small amount of whole wheat added and caramel colouring – or other colourants – to give the bread a darker appearance.
Although they may look healthier, they can be nutritionally similar to white bread and remain primarily carbohydrate-based foods.
“Fake” whole wheat bread often has a dark brown colour, a soft, moist texture and a sweet taste. In many cases, these characteristics come from adding colouring to regular wheat flour.
By contrast, genuine whole wheat bread made with 100 per cent whole wheat flour tends to be a lighter shade of brown than consumers might expect. It is typically coarser and firmer, has a nutty, grain-like flavour and contains little sweetness.
Whole wheat uses the grain’s bran, germ and endosperm – for extra fibre that helps your digestion and keeps you feeling full for longer.

Checking the full ingredient list is essential when buying bread. Ingredients are listed in descending order by weight, meaning the first three to five ingredients generally make up the bulk of the product.
Nutrition experts recommend choosing products that list “100 per cent whole grain” or “100 per cent whole wheat” at the top of the ingredient list. They also recommend looking for bread with at least three grams of fibre, less than three grams of added sugar and no more than 140 milligrams of sodium per slice.
Genuine whole wheat bread should contain at least six grams of dietary fibre per 100 grams. It may also have a pronounced grain aroma when the bread is rubbed or handled.
According to the Korean Diabetes Association, white bread has a glycaemic index (GI) of 70.7, while whole wheat bread has a GI of 50. Foods with a GI of 55 or below are generally classified as low-GI foods, while those with a GI of 70 or higher are considered high-GI foods. Low GI foods break down slowly, causing a gradual, small rise in blood sugar.
Replacing refined grains such as white rice and white bread with whole grains can result in a smaller rise in blood sugar after a meal, even when the amount of carbohydrates consumed is the same.
Whole grains are rich in dietary fibre and minerals, and their starch structure differs from that of refined flour, which can slow digestion. As a result, blood sugar levels after eating may rise 20 to 30 per cent less when consuming the same amount of carbohydrates.
Check the ingredient list
Not all whole wheat bread will cause a smaller blood sugar increase. Even among whole wheat breads, the blood sugar response can vary depending on how much whole grain is actually used, how the bread is processed and whether sugar has been added.
Blood sugar levels can also be affected by what the bread is eaten with, how much is consumed at once and whether it is paired with vegetables or protein. Consumers should therefore look beyond the word “whole wheat” on the package and examine the ingredient and nutrition labels carefully.
Read the full story at The Korea Times


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Food & Drink

Many ‘whole wheat’ breads are made with refined flour that can cause blood sugar spikes. Here’s how to separate the wheat from the chaff


Many ‘whole wheat’ breads are made with refined flour that can cause blood sugar spikes. Here’s how to separate the wheat from the chaff.


Healthy eating

How to Lose Weight

Food and Drinks

Korea Times

Whole wheat bread isn’t always what it seems. Dangers of flour fakes and how to spot them

.css-1c6uqr6{color:inherit;font-weight:inherit;font-size:inherit;font-family:inherit;line-height:inherit;overflow-wrap:break-word;}Many ‘whole wheat’ breads are made with refined flour that can cause blood sugar spikes. Here’s how to separate the wheat from the chaff

Many ‘whole wheat’ breads are made with refined flour that can cause blood sugar spikes. Here’s how to separate the wheat from the chaff