Is it really for weight loss or just a waste of money? After testing 11 types of whole wheat bread, I found that there are quite a few pitfalls!

Just a while ago, a popular whole-wheat bread "crashed", and the actual measured values ​​of carbohydrates and energy were far higher than the values ​​labeled on the product packaging.

As soon as this news came out, people who were trying to lose weight were shocked. They originally bought whole wheat bread to help lose fat, but in the end they might get fatter and fatter. It's really too difficult!

After this incident, fans of Dad's Test want to know whether all the whole wheat breads on the market are scams with false energy content? Can you still eat whole wheat bread to lose weight?

So we bought 11 best-selling whole-wheat breads and sent them to the laboratory for testing.

What is the specific evaluation process? Let's take a look at it together——

The most frustrating thing is that in order to lose weight, you strictly calculate the calorie intake according to the nutritional table, but you still end up falling into the trap of the merchant's false labeling.

The national standard requires that the actual measured values ​​of energy and fat cannot exceed 120% of the labeled value (the actual measured value divided by the labeled value ≤ 120%), and the actual measured values ​​of protein, carbohydrates and dietary fiber must not be lower than 80% of the labeled value (the actual measured value divided by the labeled value ≥ 80%).

This time, 11 types of whole wheat bread were sent for inspection, and it was found that 4 types of whole wheat bread had non-compliant labeling, mainly with problems of high dietary fiber and low energy and fat.

What’s more interesting is that the No. 1 Tian Y Zhu Y bread actually voluntarily lowered its protein content.

We guess that it may be the same as the brand’s previous bread that failed, and the recipe has been upgraded by adding gluten.

Gluten is a wheat protein powder that can increase the protein content and thus the measured energy value.

The other three models also have a certain degree of false labeling.

To be honest, the actual energy values ​​of these whole wheat breads with low energy labels are not much different from other types, so it won’t affect anything if they are marked honestly.

Several of them performed well in the actual tests later, and I will talk about them later.

We will not comment on or ferment such false labeling incidents here. We hope that if manufacturers see this, they can conduct corresponding inspections on their own products and label them truthfully. After all, formula changes, process changes, raw material fluctuations, etc. may affect the final value.

The following content is the focus of our popular science today.

Just looking at the calories, a 50 g slice of whole wheat bread has the same calories as a bowl of rice (116 kcal/100g).

So in essence, whole wheat bread is not low in calories.

But as a whole grain product, whole wheat bread has many health benefits. For example, it can provide more B vitamins, minerals, dietary fiber and other nutrients, which can make up for the nutritional loss of refined flour.

In addition to paying attention to calories when losing weight, you also need to pay attention to satiety, blood sugar response, etc. Foods rich in dietary fiber can bring a sense of fullness and help you eat less.

Moreover, the GI value of whole wheat bread is lower than that of white rice and white bread. Blood sugar rises more slowly after eating, which can help reduce insulin secretion and inhibit fat synthesis.

From this perspective, whole wheat bread is very helpful for weight loss, so most whole wheat breads are promoted as "low sugar", "low fat" and "high dietary fiber". Is this actually the case?

The national standard for "low sugar" requires that the sugar content in every 100 g of the food does not exceed 5 g. According to the test results, all 11 whole wheat breads meet the low sugar claim.

However, the sugar content of Xin Hwei D, Tao L, and Man K Dun is close to 5g/100g. Among them, Tao L and Man K Dun also have added white sugar in the ingredient list, so people who strictly control sugar need to pay attention.

Food without sugar will taste worse. In order to make up for the taste, some businesses will add a lot of fat.

According to the test results, the fat content of the 11 whole wheat breads is generally not high, basically around 1-4%, with Xin Hwei D, Tao L and Man K Dun being slightly higher.

According to national standards, food can be declared high in dietary fiber if its dietary fiber content is ≥ 6g/100g.

According to the test results, the dietary fiber content of 6 breads exceeded 6g/100g. The dietary fiber content of the remaining breads was also rounded off to 6g/100g, which is also good.

Overall, the test results of the 11 whole wheat breads are all acceptable, and basically meet the requirements of "low sugar", "low fat" and "high dietary fiber".

Now let's be more strict and choose the best from these whole wheat breads -

Whole wheat bread, as the name suggests, should refer to bread made from whole wheat flour, and the higher the whole wheat flour content, the better.

my country currently has no mandatory or recommended national standards for whole wheat bread. There are only two relevant group standards:

T/CABCI 02-2015 Whole grain baked goods, requiring the whole grain content to be no less than 27%

T/CNSS 008-2021 General Rules for the Identification and Labeling of Whole Grains and Whole Grain Foods, requiring the whole grain content to be no less than 51%

Because it is a group standard, not many people in the industry implement it. Therefore, many breads on the market are called whole wheat bread even if they only add 1% whole wheat flour, or even no whole wheat flour at all.

So we must keep our eyes open when choosing:

According to the labeling requirements for pre-packaged foods, if whole wheat flour ranks first, it at least means that the whole wheat flour content is not very low.

Manchester's "whole wheat flour" is made of wheat + gluten, which cannot be considered whole wheat flour in the true sense.

Ros**lba’s is also quite strange. The ingredient list is not complete and there is no nutritional information. It is more like a "privately customized product" bought from an offline cake shop.

Whole wheat bread of better quality generally contains higher content of whole wheat flour.

Among the whole-wheat breads tested this time, only 2 actually indicated the amount of whole-wheat flour added, and the content was more than 50%.

Most whole wheat breads contain wheat flour in addition to whole wheat flour. Only 3 types do not contain wheat flour. Relatively speaking, the amount of whole wheat flour used is relatively larger.

In many cases, it is difficult for consumers to know how much whole wheat flour is added to the whole wheat bread they buy.

Therefore, when we buy, we should try to choose the ones with whole wheat flour in the first place, and it is better if the whole wheat flour content is marked (generally speaking, as long as the manufacturer is willing to indicate the content, it will not be low).

Many friends who value taste above all else say that they don’t want to eat bread that is difficult to swallow.

So our tasting team tasted all 11 types of whole wheat bread. In the end, we found that some people like soft ones, while others like firm ones. It's really a matter of personal preference.

We classify the taste into two categories: firm and soft, and give the following recommendations for your reference:

Swipe up and down to see the tasting experience

In fact, real whole wheat bread can still help control weight. It can be used to appropriately replace some refined rice and flour as a staple food, rather than a picky snack.

But whether it is for the purpose of health or weight loss, our mentality must first be right:

What ultimately determines our figure and health is not a single food, but whether your overall diet is nutritionally balanced.

After all, white bread and white rice can become more nutritious and healthier through reasonable combinations.

Finally, let’s review this whole wheat bread review and review how to choose a good whole wheat bread~

Editors | Rebecca, Tang Tang

Design | Sour

Source: Dad Review