Brown or the multigrain bread is not necessarily whole-grain. The rich brown color may come from caramel coloring, not from whole-grain flour.
For the record, if it’s labeled “whole wheat,” bread must be made from 100 percent whole-wheat flour. However, “wheat bread” may contain some reined white flour. Proportions vary. Oat, corn, and rye flours are whole-grain, too.
To find bread with more fiber, check two spots on the label:
- Nutrition Facts for fiber content. A slice of whole-wheat bread has about 2 grams of fiber unless fiber-fortified; a slice of white, about 0.6 grams of fiber. (Daily fiber advice is: men, 30 to 38 grams; women, 21 to 25 grams, depending on age. Kids’ levels are figured as age plus five—that’s 18 grams for someone age 13.)
- Ingredient list for whole-wheat or other whole-grain flours. They should be first or second on the list.
If you pack an autumn picnic next weekend, make sandwiches with:
- Rye bagel, layered with lean turkey ham, Cheddar cheese, shredded cabbage, and mustard
- Crusty oatmeal bread, filled with salmon salad and baby spinach leaves
- Whole-wheat hot dog buns, wrapped around grilled lean sausages, topped with salsa
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