Health Tips

How to Pick Whole Grain Bread

If you’re wondering how to shop for whole-grain breads, a 2015 study from the Harvard School of Public Health found that the “most healthful” products can be identified by their total carbohydrate-to-fiber ratio.


You’re looking for breads with a carb-to-fiber ratio lower than 10:1, the Harvard study says.

So, if a bread has 15 grams of total carbs per slice or per serving, you’d want it to have more than 1.5 grams of dietary fiber.

My Notes

  • I have settled on Silver Hills Bakery for the small amount of bread I do consume.  

  • It has the best ratio of all brands that I checked, plus the owner is my neighbor.   😊

  • On average their loaves of bread have 18 grams of Carbs | 4 grams of Fiber & 1 gram of Sugar per slice.

  • This gives a 4 1/2 to 1 ratio of Carbs & Fiber, well below the 10 to 1 recommended.

  • Many of the loaves of white wonder bread I’ve checked are 20 / 24 grams of Carbs to 1 gram of Fiber, with 3 grams of sugar.


The Shocking Origins of Vegetable Oil

Dr. Jason Fung, Aug 2018

‘So how do we know which are healthy fats, and which are unhealthy fats?  Natural fats, whether they come from animal (meat, dairy) or plant sources (olive, avocado, nut) are generally healthy.  Highly processed, industrial seed oils tend to be unhealthy.’


‘The American Heart Association threw its now considerable market-moving influence into making sure that America ate less fat, and less saturated fat.  Don’t eat butter, they said. Instead, replace it with the partially hydrogenated vegetable oil, known as margarine. That edible tub of plastic was much healthier than the butter that humans had been consuming for at least 3000 years, they said.’


‘Let’s face the facts - we ate vegetable oils because they were CHEAP, not because they were healthy.’

My Notes

  • Dr. Joseph Mercola says NO to Soy, Sunflower, Safflower, Canola and Corn Oil and recommends Extra Virgin Olive Oil, Coconut Oil and MCT Oil.

  • By eliminating as many seed oils as possible, we are improving our ratio of Omega 3 and Omega 6.

  • Personally, I consume at least 2 tbsp of MCT Oil daily, after reading about its benefit for brain health and Inflammation.

  • I also take a tbsp before my work out for energy.  If you decide to take it, start slow after a meal.


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