The Low Carb Luxury Newsletter: 
Volume III / Number 14: July 26, 2002: Page 3
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      Advice Lady         

A well-known low-carber in the community answers your questions about everything from nutrition to family issues, stress, and heck — even your love life. She's been the "go to gal" for awhile now when people need a little advice. And who is she? Well, we're not telling. She remains anonymous so that she can better give very frank advice. She doesn't pull any punches. You can remain anonymous too if you want — Just think "Dear Abby" — you know, signing off like "Harried in the Workplace" or "Desperate for Carbs in Detroit". Send in your question to The Advice Lady at advicelady@lowcarbluxury.com.


          Oroweat Bread: Yes or No?  
Dear Advice Lady,

I found some 100% whole wheat lite-bread by Oroweat that is: 2 slices= 18 total carbs with 7 dietery fiber and sugars 3. So at 5.5 carb grams per slice, can I choose to use this over Atkins breads at 3 carb per slice? Atkins at $5.00 per loaf vs this brand at $2.00 is tempting.

Any suggestions?

Thanks,

Debbie


Dear Debbie,

This is a question we get a lot. People have this tendancy to look at the nutrition label numbers ONLY and ignore the ingredient panel. We can never stress enough what a HUGE mistake this is when following a low carb eating plan.

If you look only at the bottom line numbers, here are the problems you run into:
  • There may be a mistake in those numbers. We've seen many products show a very low carb (sometimes zero) number in that total carbohydrates column, yet the ingredients show the first ingredient (or many/all ingredients) to be high carb — often flour. Knowing the ingredients will help you spot mistakes in information panels.

  • To low carb successfully, it's important to know what the carbs you're getting are made up of. 3 carbs that come from sugar (or high fructose corn syrup etc) are far more impacting than 3 carbs from beans or tomatoes.

  • There are some ingredients that act as triggers or act to slow fat burning without being counted as a carbohydrate. For instance, caffeine can act as a trigger, as can citric acid, so if you're sensitive, you'll want to avoid them. Trans-fats (hydrogenated oils) slow fat loss and raise triglycerides, yet they are zero-carb, so skipping the ingredient list in favor of only the nutrition panel can do you some damage.

  • You can also know if a product contains ingredients known to be higher glycemically than other carbs, and that will, therefore, cause a blood sugar spike and stop weight loss.
Oroweat Now to get specific about bread... You asked about Oroweat. It's a bread that I know a lot of low carbers use. And I might make a few people angry when I say this, but it's because they're looking at only the bottom line. For some, I suspect they can still do fine eating it. For others, I bet it's caused a lot of stalls. Let me explain. Brownberry

First, let me say that it's called Oroweat in the West, but is called Brownberry in the Midwest (where I am) and Arnold Bakery's Bran'nola in the East.

You've referred to it as "100% whole wheat lite-bread by Oroweat". Yet it actually has more refined white flour than any other grain. Highly processed cottonseed, oat, or soy fiber is usually added to boost the fiber count. But keep looking at the ingredients. Depending on your area, the bread contains high fructose corn syrup and/or sugar as a substantial ingredient.

The end result is that this bread is quite highly glycemic. Oroweat Lite contains (for 2 slices (45g)), 80 calories, 18 grams of carbohydrates, 6 grams of fiber, and then sugar follows the third ingredient.

You asked if you could choose this over Atkins (3 carbs per slice) since this makes Oroweat 5.5 carbs per slice. Well, let's look at that. If you make a 2-slices of bread sandwich with Atkins, you're getting 6 grams of carbohydrate. Not too hard to work into a 20 or 30 carb per day allotment. And the ingredients in Atkins do not include refined flours or sugar. It's low glycemic and won't cause an insulin spike. The same sandwich made with Oroweat nets you 11 grams of carbs (more than half a 20-gram allotment or more than 1/3 a 30 gram allotment), and the ingredients are refined processed flours and sugars that WILL cause an insulin spike.

Yep, the Atkins bread costs more. Things made in smaller batches from more costly (and more healthy) ingredients will always cost more. That sandwich on Atkins will cost you about 25 cents more than the sandwich on Oroweat. Is the success of your diet worth that extra quarter? To me it is.

Yes, I know I'm stirring a pot here and will get letters.

Whatever bakery products you buy, please be smart and look at the ingredients. If you're looking for something "whole wheat", then "whole wheat flour" should be the only flour listed. Not "wheat flour," "unbleached wheat flour," or "unbleached enriched wheat flour." Those are just sneaky ways of saying "refined white flour." Of course for low-carbers, we're always wanting to keep the carbs to a minimum, so oat flour, nut flours, and for some, soy flours are also desirable ingredients.

Always remember that ingredients are listed in the order in which the most is present. But keep in mind that manufacturers want ingredients that sound less healthy to be further down the list, so they'll use more than one variety of that ingredient to accomplish that. For instance, if a product contains more sugars than anything else, they can use between 3 and 6 different KINDS of sugar so they each rank as separate ingredients on the panel, pushing a non-sugar ingredient to the top of the list. (ie: "sugar" becomes - sugar, brown sugar, dextrose, corn syrup, maltose, etc.) And sometimes they'll say "sucrose" instead of sugar at all because they know some consumers don't know that means sugar.

As we always say, BE SMART.

                                                                             The Advice Lady





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Check with the Low-Carb Bakery!


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If you looking for a low carb sliced bread with no soy and real bread taste and texture, look no further than Irene's Health Bread! Available in White, German Rye, Garlic & Vegetable.

Delicious low carb muffins are available from
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We are proud to offer Dairy Wise Gourmet Flavored Butters in 6 flavors such as Pistachio, Scampi and Sun Dried Tomato Basil. Add a gourmet touch to your favorite steak or special entree.

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Be sure to stop by our sister site Low Carb Connoisseur for all your other low carb needs!






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