The green one

Take your grilled cheese up a notch by adding a delicious avocado mix! Served on our Higher Fibre Loaf, this sandwich is packed with nutrients while being super yummy and filling. It’s the perfect grilled cheese for anyone.

The vegetarian one

Why have one cheese when you can have a trio for three times the gooeyness? Overflowing with brie, swiss and mozzarella, it’s sure to satisfy your grilled cheese craving.

the fancy one

Take your grilled cheese to the next level with our Sourdough Loaf. We love the sweet and salty combination of prosciutto and pear sandwiched between gooey melted cheese and authentic sourdough.

the secret one

This grilled cheese sandwich has a secret ingredient. OK, maybe two. Thinly sliced pears are the first, and sandwiching that and a load of cheese between our Sunflower Flax Sourdough is the other! It is the perfect combination of salty and sweet.

the Italian one

Elevate your meal with this Italian-inspired grilled cheese sandwich – stacked with pancetta and just the right amount of gooey mozzarella, topped with balsamic glaze and fresh basil!

Perfect on it’s own or as a side with some soup, the grilled cheese sandwich goes well with almost anything. Just get your bread, your butter and cheese and you’re ready to grill!

Share with us all the ways you make your grilled cheese sandwiches by tagging us @cobsbread

The post National Grilled Cheese Sandwich Day appeared first on COBS Bread.

Want to make your next brunch easy, yet elegant? Then keep scrolling. 

Whipped Ricotta & Kale Pesto Tea Sandwich

First up is a wonderful Whipped Ricotta & Kale Pesto Tea Sandwich. Perfect for those who love their sandwiches with a little more style. Using our Higher Fibre Loaf from our Family Faves range, your guests will be treated to a fresh take on flavours while saving just enough room for dessert! 

Cucumber Sandwiches

Have extra guests coming this Easter? Stay cool as a cucumber with our easy (but beautiful) Cucumber Sandwich perfect to whip up on short notice without compromising on taste. Light, fresh tasting, and so simple to prepare, this sandwich will make your guests feel like royalty. 

Smoked Salmon Sandwich

The heartiness of COBS Bread Country Grain Loaf pairs perfectly with the delicate texture of smoked salmon and cream cheese for this Stacked Smoked Salmon Sandwich. Add a hint of dill and you’ve got an elegant flavour combination fit for the finest brunch. 

Hot Cross Bun Toasted Delight

No brunch is complete without some expert-baked COBS Bread hot cross buns. Use your favorite flavour (we have four to choose from!) to complete this recipe and elevate your Easter with our Hot Cross Bun Toasted Delight. 

Hot Cross Bun Chocolate Parfait

This sweet spring Hot Cross Bun Chocolate Parfait recipe is one even the kids can help with. Add sweetness to any brunch with this combination of hot cross buns, chocolate mousse, and mini eggs. 

Hot Cross Bun Toppers

If you want to elevate even the simplest brunch, grab yourself and 6-pack of COBS Bread hot cross buns to create Hot Cross Bun Toppers. Add some ingredients like salted butter, sweet jam (we love fig!), mascarpone, or the pantry-staple honey and you have yourself some decadent treats. 

These Easter delights will inspire your next brunch filled with friends, family and great moments shared. Giving one of our recipes a try? Tag us on Instagram @cobsbread. 

Happy Easter! 

The post Easter Brunch Delights appeared first on COBS Bread.

From our classic loaves to our artisanal sourdoughs, our bread is baked fresh every day. Like our authentic sourdough process – no vinegars and no shortcuts. Every Sourdough Loaf takes 16-20 hours to make and the dough rests for a few hours at different stages. We don’t speed up the resting process with machines, like some others because this affects the flavour. The end result is bread full of flavour and made with love.

We want to ensure that our customers get the most out of the bread you love whether you’re using it for freshly made sandwiches, morning toast or crunchy croutons in your salads.

Can you freeze bread from COBS?

One of the most common questions we get asked in our bakeries is can you freeze our bread? The answer is yes! You can keep our bread frozen for up to three months. 

Does bread freeze well? 

Many breads can freeze perfectly fine, without any loss to their quality or flavour. The key to keeping the bread’s flavour is down to how you freeze it. The most important thing is to make sure you keep the loaf protected from any air in the freezer. 

Wondering how to make sure your frozen bread lasts? We’ve compiled a few of our top tips that will help your loaf last below.

Our top 5 tips for freezing bread to get the most out of your loaf

1. While you can freeze your bread on any day before it dries out, our advice is to freeze your bread on the day of purchase. This ensures that you get the most quality out of your bread and the freshness stays intact as long as possible.
2. Remove as much air as you can from the bag before placing it in the freezer. No need to store in an extra container, keep the bread in the plastic bread bag given from the bakery.
3. Slicing your bread before you freeze it ensures that you will be able to remove as many slices as you need instead of thawing the entire loaf. No need to slice at home, our bakery offers pre-slicing in two sizes before you leave the bakery.
4. No need to thaw your bread if you plan on eating it toasted. Simply add an extra dial or two to your regular toaster settings. If you plan on thawing your loaf before enjoying it, simply remove from the freezer the night before and leave at room temperature.
5. Wondering how long you can freeze bread? We recommend consuming your frozen bread within 3 months for optimal freshness. However, bread will stay fresh for up to 6 months if stored correctly. We recommend adding an extra layer in the freezer such as aluminum foil or freezer wrap if you plan on keeping the loaf frozen longer than 3 months.

Fact: All of our bread is sold on the day it is was baked.

Another fresh fact: Our breads contain no added preservatives and our Healthy breads contain no added sugar or dairy! Talk about FRESH!

Why is it good to freeze bread? 

Although we always recommend to consume your bread within 3 days of purchasing it for optimal freshness, freezing bread is a great way to keep it fresh for a longer time. Freezing bread is a particularly good idea if you don’t eat bread daily, or don’t go through a full loaf by the time it loses its freshness. 

How to unfreeze bread

If your bread is going in a toaster, no need to think about defrosting bread! Just turn the dial up a notch or two for optimal tastiness.

If you’re making a delicious sandwich, follow these steps in how to perfectly defrost your bread:

1. Remove your slices from the freezer
2. Leave them on a counter for 2 hours before you plan to use it
3. Make into the most tasty sandwich ever using all your fave ingredients

Pressed for time? You can microwave on high uncovered for 15 to 20 seconds to defrost your bread. Order online or visit your local COBS Bread Bakery to pick up one of our fresh and delicious loaves.

The post How To: Freeze Bread like a Pro appeared first on COBS Bread.

Looking for a bread that’s high in fibre?

Our Higher Fibre Loaf packs a healthy punch! It tastes just as great as our regular White Loaf, but has four times the fibre due to the addition of Oat Fibre.

Looking for the ideal breakfast bread?

Our Apricot Delight will take your breakfast to the next level. This fruity loaf is packed with apricots, raisin’s and currants. In fact, Apricot Delight has more fruit than flour! Great for anyone looking for a fruity addition to their morning toast.

Looking for a vegan friendly option?

You’ve come to the right place. We have many vegan-suitable breads available in every bakery. Here are some of your favourites: White Loaf, Cape Seed Loaf, Chia White Loaf, Higher Fibre Loaf, Whole Wheat Loaf, Country Grain Loaf, French Baguette, Sourdough Loaf, Sunflower Flax Sourdough Loaf, Italian Herb Turkish Bread, Italian Herb Focaccia, Apricot Delight.

Looking for a bread that’s easy to digest?

Our Sunflower Flax Sourdough has as a thick, crunchy crust and a dense flavourful centre. It’s packed with the perfect mix of seeds and nuts and is beneficial for gut health because it is handcrafted and fermented for a 40-hour duration.

looking for a bread that has it all?

Our Cape Seed Loaf is high in fibre, protein and wholegrains. Not only is this loaf nutty and full of texture, it’s packed with the nutrients of nine grains and seeds that will keep you satisfied and full for hours.

Looking to step up your buns?

Our Gourmet Hamburger Buns are made with eggs for a rich, full flavoured bun that takes your burgers and sandwiches to the next level! Ideal for kicking breakfast, lunch, or dinner up a notch.

Order your favourite at your local COBS Bread today with Click & Collect!

The post A Quick Guide to COBS Breads appeared first on COBS Bread.

Italian Sandwich Stars

Make your kid’s lunch the star of the classroom show! Adding a protein, dairy and vegetable covers the main food groups and gives your child the lunch they need to succeed in the classroom.

Turkey Roll-ups

Looking for an easy way to make lunch fun for your little ones? These turkey roll ups are SO quick and easy, making them the perfect school or school-from-home lunch. To complete the lunchbox, add sliced apples, veggies or your child’s favourite snack.

Californian blt sandwich

If you need a sandwich that will have them counting down the minutes to their lunch break, the nutritious Californian BLT on our Country Grain Loaf is it! Packed with colour and full of yummy goodness this sandwich will certainly pass any hunger test. Looking to level up lunch even further? Try our High Fibre Loaf, it tastes just as great as our regular White Loaf, but has four times the fibre!

Cape seed turkey sandwich

Are you running out of ideas on how to make a turkey sandwich fresh and interesting? Our Cape Seed Loaf is not only nutty and full of texture, it’s packed with the nutrients of nine grains and seeds, essential for growing young bodies. Slice thick pieces for a classic smoked meat sandwich that’ll fill their belly for hours. Plus it’s part of our Family Faves range which are a collection of customer-selected, favourite loaves, treats, and snacks.

High fibre lunchbox buns

Lunches just got easier with our High Fibre Lunchbox Buns already prepackaged to take home in a 6-pack. Just as tasty as our regular white bun but with the added benefit of oat fibre, this lunchbox sized bun is just what those hungry tummies need!

Hoping these nutritious & delicious lunchbox ideas help you score an A from your kids!

For bread that passes the test head to your local COBS Bread Bakery today.

The post Back to School Meal Ideas appeared first on COBS Bread.

By Stephanie Dang, Registered Dietitian

1. Gluten Free does not mean healthier

A strict gluten-free diet is necessary for people with celiac disease, but those without celiac disease or non-celiac gluten sensitivity do not need to be following a gluten-free diet. In fact, following a restrictive diet without doing research first can cause more harm than good. Restriction of any major nutrient or food group without substitution can increase risk of nutrient deficiencies. Common nutrient deficiencies seen in gluten-free diets include vitamin B12, vitamin B6, folate, iron, and a decrease in fibre consumption. Additionally, you may be consuming more fat and sugar than you think. Gluten acts as a ”glue” in baked products (providing texture and chewiness), and many gluten-free products have to add extra sugar and fat in order to get a similar result!

2. COBS Bread loaves have no added sugar or preservatives

Excess refined sugar can lead to increased risk of chronic inflammation and disease. Main sources of sugar in the average North American diet are sugary drinks (sodas, juice, coffees, teas), desserts, and processed foods. Many store-bought brands of bread (including whole grain breads) also contain added sugar to enhance flavour, as well as preservatives to preserve shelf life. When did bread become so complicated?! COBS traditional loaves keep it simple – no added sugar, no added preservatives, just simple, nutritious ingredients.

3. Each American consumes an average of 53 pounds of bread per year

That’s a lot of bread! There are a ton of ways to use bread that aren’t sandwiches, such as French toast, sweet or savoury bread pudding, and homemade croutons. Be sure to check out COBS Bread Meal Ideas page for healthy ways to incorporate bread into your diet!

4. There are TWO types of fibre, and both are beneficial for gut health

And many of COBS Bread loaves contain both types of fibre! Soluble fibre attracts water and forms a gel-like substance in your gut. This slows digestion, which can help you feel full for longer. Soluble fibre has also been linked to lowering the risk of heart disease. You can find soluble fibre in oat bran, nuts, seeds, barley, legumes, and some fruits and vegetables. Examples of COBS loaves containing soluble fibre include the Higher Fiber loaf, Country Grain loaf, Cape Seed loaf, Sunflower Flax Sourdough, and the Chia White Loaf.

Insoluble fibre adds bulk and helps create formed stools. Insoluble fibre can also contribute to satiety and is very important for gut health. It is found in foods such as wheat bran, whole grains, and some fruits and vegetables. Some examples of COBS loaves that contain insoluble fibre include the Country Grain loaf, Cape Seed loaf, Sunflower Flax Sourdough loaf, and Chia White Loaf.

5. The amount of bread produced from one bushel of wheat would allow you to eat two slices of bread for breakfast, lunch, and dinner for 168 days!

This means that one acre of wheat could supply a family of four with enough bread for 10 years!

6. There is no “daily limit” for bread

There isn’t a daily limit for any food; it depends on your overall diet! There is no evidence-based rule that you should only be eating “x” number of slices of bread per day (which is something you may read on the internet). A balanced, healthy diet includes a variety of whole, unprocessed foods, such as a variety of whole grains, colourful fruits and vegetables, plant-based oils, and lean or vegetarian proteins. And this is possible whether you’re eating four slices of bread per day or zero. A healthy diet is a balanced diet!

If you haven’t already, check out Stephanie’s last post “5 Reasons Why Bread is NOT the Enemy!”

The post Bread Facts: Did You Know… appeared first on COBS Bread.

Our Registered Dietitian, Stephanie Dang of Vancouver Dietitians, is back to answer more customer questions about health and diet!

What are some foods that can help boost my metabolism?

There is no evidence of specific foods increasing metabolism. There are some studies about the effects that coffee, green tea, and hot chilli peppers have on metabolism, but the impact has been found to be relatively small. There is evidence, however, that physical activity (specifically weight training or high intensity interval training) can boost metabolism (such as this study). It is proven that muscle burns more calories than body fat, so the more muscle you have = higher metabolism. Here are some tips to ensure your metabolism is working as well as it should!

• Follow your hunger cues. Research supports eating small, frequent meals has a positive impact on metabolism and weight management. (See two articles on meal frequency here, and here.) I don’t recommend setting a strict eating schedule, but being in tune with your hunger cues (and following them!) can ensure you are keeping your metabolism fueled and burning. Eating regularly and avoiding the “ravenous” feeling can also help prevent overeating later in the day.
• Eat enough protein, in conjunction with strength training. We know that muscle burns more energy than body fat, and muscles are made of proteins. However, excess protein intake doesn’t equal increased muscle mass! Doing weight training along with consuming adequate protein (a good start is 0.8-1.2 grams of protein per kilogram body weight) can help support your lean muscle mass.

What bread or food is best for an anti-inflammatory diet?

Let’s start with inflammation. This is our body’s immune response to harm or injury, which is beneficial when trying to heal from a cut or scrape. However, chronic inflammation occurs when the body’s immune system attacks healthy cells. Some examples are rheumatoid arthritis, Crohn’s disease, or even heart disease and Alzheimer’s disease.
There is emerging evidence supporting specific food and their impact on inflammation. Foods such as fatty fish, berries and tart cherry juice have more research supporting their anti-inflammatory effects.

The post Q&A with Our Registered Dietitian – Part 3 appeared first on COBS Bread.

What bread is good for diabetics? I was recently diagnosed with Type 1 Diabetes – as a result, I now have to count the number of net carbs in everything I eat. Which of your products contain the least amount of Net Carbs?

Whole grain breads are good for people with diabetes because of the higher fibre content versus white breads. Pumpernickel bread is also a good choice, because it is made with coarsely ground rye flour (containing soluble fibre) and a sourdough starter (which is acidic, and lowers the glycemic load of the bread). Evidence suggests that soluble fibre can slow down the rate that food empties from your stomach, which helps control blood glucose levels.

As for products containing the least amount of net carbs, it depends on how much of each product you are eating (or the “serving size”). For simplicity, let’s say a serving size of 2 slices of bread. First, let’s clarify – you can find the net carbohydrates by taking the grams of total carbohydrates, minus grams of fibre = grams of net carbohydrates. COBS has Mini Loaves, which have the lowest amount of net carbs because they are smaller, and contain good amounts of fibre. In particular, the Country Grain Mini Loaf and Whole Wheat Mini Loaf.

2 slices of Country Grain Mini Loaf: 19 grams carbohydrates – 3 grams fibre = 16 grams net carbohydrates for 2 sandwich slices

2 slices of Whole Wheat Mini Loaf: 20 grams carbohydrates – 3 grams fibre = 17 grams net carbohydrates for 2 sandwich slices.

COBS Bread offers two options for sliced bread. To lower the carbohydrate content of your breads, ask for them to be “thinly sliced” or “sandwich sliced”. The product nutrition information is based on the thinner slice, and you can find all of the product nutrition information for COBS Bread on the Product Pages.

What are some good sources of fibres to help reduce cholesterol levels?

Both your eating habits as well as your physical activity can affect blood cholesterol levels. There are two types of blood cholesterol: LDL (low density lipoproteins, also known as “bad cholesterol”), and HDL (high density lipoproteins, also known as “good cholesterol”). LDL is known as bad cholesterol because it can form plaque on artery walls and create blockages in blood flow. HDL, on the other hand, helps remove LDL cholesterol from your arteries. We want high HDL and low LDL.

Fibre, specifically soluble fibre, can help lower cholesterol levels. Aim for 10-25 grams of soluble fibre per day. Some food sources of soluble fibre include:

• Legumes: chickpeas, beans, lentils, peas
• Whole grains: whole grain bread, quinoa, barley, oatmeal, brown rice
• Chia seeds and flax seeds
• Oat bran
• Barley
• Fruits and vegetables: oranges, pears, avocado, brussel sprouts

There are other dietary and lifestyle changes you can make to lower cholesterol levels, such as choosing foods lower in saturated fat, avoiding hydrogenated or trans fats and replacing with unsaturated fats, including foods with plant sterols, and maintaining a healthy body weight. To find out more about how to lower your cholesterol levels, contact a Registered Dietitian such as myself.

How can I make cooked veggies more appetizing, especially since I work full time and don’t enjoy eating veggies that much?

Vegetables have a variety of important vitamins and minerals, and are also an excellent source of fibre. Here are some ideas to incorporate more vegetables into your diet:
Roasted vegetables are an easy, customizable dish depending on which vegetables and spices you like. Just chop up some vegetables and throw them in the oven. Try this recipe for Seasoned Roasted Vegetables.

• Add a handful of spinach to your smoothie – you can’t taste it!
• Whole grain crackers or whole wheat pita with vegetable dips, such as salsa (load your salsa with tomatoes, beans, peppers, and corn), and guacamole
• Don’t like the taste of vegetables? Use lots of spices when cooking! Examples: paprika, curry powder, oregano, dill, garlic, rosemary, ground black pepper, and chili flakes
• Cut up raw vegetables and dip in your favorite tzatziki or hummus (like the beet hummus recipe seen above)
• Stews, soups, and pasta sauces are great ways to add extra vegetables, for example carrots, zucchini, onion, corn, and tomatoes
• Vegetables at breakfast! Include your favorite vegetables in omelettes or frittatas, mixed into your hashbrowns, or breakfast sandwiches. Some vegetables that go well with breakfast dishes include spinach, arugula, butternut squash, tomatoes, avocado, and bell peppers

What are the main nutrients that vegetarians and vegans often miss out on? I don’t want to always rely on veggie meats/soy/wheat products for my protein!

Some common nutrients that vegetarians and vegans often miss out on are iron, vitamin B12, zinc, calcium, and vitamin D. However, it is possible to eat a well-balanced vegetarian or vegan diet if you are able to do some research and meal planning. Here are some vegetarian protein sources that also contain some of these important nutrients:

• Fortified Plant-Based Milks: fortified soy milk is the most nutritionally similar to cow’s milk (contains more protein than other plant milks). For people worried about their soy intake, 2-3 servings of soy products per day has actually shown to have significant health benefits. For more information, please read another blog I wrote called The Truth About Soy. Other plant-based milks, such as almond, rice, or coconut milk, as long as they’re fortified with calcium and vitamin D, can still be good choices (they just are not good sources of protein).
• Nuts and Seeds (and nut and seed butters): examples include peanut, almond, cashew, and pumpkin seed butters. Different nuts and seeds contain different levels of nutrients, so it is good to incorporate a variety in your diet. For example, pumpkin seeds are a good source of zinc, and almonds are a good source of Vitamin E and magnesium.
• Whole Grains: although they are known for their good carbohydrate and fibre content, whole grains also contain protein. Quinoa contains 8-9 grams of protein per cup (cooked), and brown rice, bulgur, barley oatmeal, and corn all contain around 5-6 grams of protein per cup. COBS Cape Seed loaf is a great high protein bread choice, with 6 grams of protein per slice! Whole grains are also good sources of B vitamins and iron.
• Tofu and Tempeh: these are excellent protein sources for vegetarians and vegans. Again, for those concerned about soy intake please read my other blog post, and keep in mind that 2-3 servings of soy products per day can have positive health benefits. Additionally, tofu is a good source of iron, and calcium-set tofu is an excellent source of calcium.
• Legumes: these include beans, chickpeas, lentils, and peas. They are a great source of protein, as well as fibre, iron, and some B vitamins.

Multivitamins – Are they a waste of money?

Whether or not you should be taking multivitamins depends on a few things:

• What your diet is like: It is possible to get all the nutrients we need from food alone so unfortunately I can’t tell you if you need a vitamin or mineral supplement unless I take a thorough look at your dietary intake. Generally, following a balanced diet with lots of variety (lots of whole, fresh foods, including whole grains, fruits and vegetables, protein, healthy fats, and dairy or dairy alternatives) will provide you with all the nutrients your body needs, and you do not need a multivitamin.
• Pre-existing conditions: If you have a vitamin or mineral deficiency, often times a supplement is recommended to help get your levels back up. Additionally, other conditions or medications may cause your body to lose large amounts of certain vitamins or minerals, in which case you may require a supplement.
• Age: As we get older, our body is not able to digest or absorb certain nutrients from food as well as it used to. For example, Health Canada recommends adults over the age of 50 to consume vitamin B12-fortified foods, or take a vitamin B12 supplement. Health Canada also recommends that all women of childbearing age take a multivitamin containing folic acid every day.
• What supplement you are taking: For example, vitamin C supplements may not be beneficial because of the abundance of vitamin C we get from our diets if you are consuming fresh fruits and vegetables. Any excess vitamin C we consume is excreted through urine, so it could be considered money down the drain (literally). On the other hand, most Canadians don’t get enough Vitamin D because we don’t get enough exposure to sunlight, we don’t drink enough dairy or fortified dairy alternatives, and don’t eat enough fatty fish. So, vitamin D supplements may actually be beneficial for most Canadians.

References:

“Basic Meal Planning.” Canadian Diabetes Association,

Canada, Health. “Dietary Reference Intakes.” Canada.ca, 29 June 2006

Canada, Health. “Dietary Reference Intakes.” Canada.ca, 29 Nov. 2010,

Canada, Health. “Prenatal Nutrition Guidelines for Health Professionals.” Canada.ca, 14 Jan. 2010,

“Cardiovascular Disease – Dyslipidemia.” PEN: Practice-Based Evidence in Nutrition

“Fibre”. Canadian Diabetes Association.

“Food Sources of Vitamin B12.” Dietitians of Canada

“Food Sources of Soluble Fibre.” Dietitians of Canada

“Nutrition Therapy.” Diabetes Canada

The post Your Health Questions – Part 2 appeared first on COBS Bread.

As part of our Healthy Loafstyle contest, we asked you to submit your diet and health-related questions to our Registered Dietitian, Stephanie Dang. Stephanie has answered some of the most frequently submitted questions below!

1) What’s a healthy amount of bread to eat?
The same guideline for eating bread applies to all foods: eat in moderation! Being “healthy” means you are eating a variety of foods and getting all the nutrients your body needs, in addition to maintaining your physical and mental health. I think 2 slices of bread per day is a good starting point, because this means you can enjoy other forms of healthy carbohydrates at other meals (ex. oatmeal, whole wheat pasta, brown rice, quinoa). But will you be unhealthy if you ate more than 2 slices of bread? Of course not! Remember, there is a lot more to being healthy than the number of slices of bread you eat!

2) Do flax seeds or chia seeds need to be ground up for your body to be able to absorb the nutrients? How much benefit do we get from whole flax seeds?

Chia SeedsAll forms of flax and chia seeds add some nutrition to your diet but in varying amounts. Let’s break it down:

Whole Flax Seeds: our body cannot break down whole flax seeds. If you’ve ever looked…they come out of us the exact same way they went in! So this means we can’t actually absorb the nutrients inside the flax seeds. BUT, even whole, they are still a great source of insoluble fibre. AKA, the fibre that helps bulk up your stool and move it along (when adequate fluids are also consumed). Whole flax seeds, although we cannot digest the nutrients inside, still help keep us regular!

Ground Flax Seeds: when possible, choose ground flax seeds so that our body can digest and absorb all the nutrients inside. These nutrients include ALA (an omega 3 fatty acid), B vitamins, iron, protein, and antioxidants, to name a few. And, we still get the insoluble fibre from ground flax seeds!

Whole and Ground Chia Seeds: whole or ground, our body can digest chia seeds a little bit easier than flax seeds. When ground, we may be able to absorb the nutrients a little bit better. But we can still digest them whole, so I don’t always recommend ground chia seeds (whereas I almost always recommend ground flax seeds). Some important nutrients in chia seeds include ALA (an omega 3 fatty acid), calcium, iron, protein, and lots of antioxidants!

3) What is a recommended diet for a person with osteoporosis? For seniors worried about Alzheimer’s Disease, is any food specifically helpful for a “healthy brain”?

Osteoporosis Diet:
Good nutrition plays a vital role in preventing osteoporosis, as well as managing osteoporosis. Tips to protect your bones and keep them strong include:

Getting enough calcium and vitamin D. The recommended daily intakes depend on your age and gender but can be found here. Calcium and Vitamin D play an important role in bone health and can be found in foods such as dairy products, fortified plant milks, and canned salmon with bones.
Eating enough protein. Everyone has different protein needs, but Including a protein source (~4 oz, the size of a deck of cards) at each meal and perhaps 1 snack will generally meet your needs. Some good protein sources include lean meats, fish, tofu, nuts and seeds, and legumes.
Eating a well-balanced diet with lots of variety. This ensures you are getting all the nutrients you need for good bone health, such as vitamin K, phosphorus, and zinc.
Be active! Doing weight-bearing activities daily can help strengthen bones.

Alzheimer’s Diet:
Unfortunately, there is no “miracle food” or diet to prevent Alzheimer’s. The current recommendations are to follow a healthy diet, which includes whole grains, a variety of fruits and vegetables, fish, and plant-based protein sources, such as nuts, seeds, and legumes. So, if you’re looking to incorporate more whole grains into your diet, try replacing white bread or white pasta with one of COBS Whole Grain loaves!

4) What is the difference between whole grain and whole grain flour and when it comes to bread, which is healthier for you? I’ve recently read that white bread is easier to digest.

Whole grain and whole grain flour are nutritionally the same. Whole grain flour is just ground-up whole grains! For more information about grains, read the blog post I wrote, The Truth About Grains.

Whole grain is definitely the way to go, and you should choose whole grains whenever you can. As I explain in the blog post, many important nutrients and fibre are stripped from whole grains during the “whitening” process.

As for digestibility, white bread is digested easier because of the lack of fibre. However, most North Americans are not getting enough fibre in their diets, and should be trying to incorporate more. Adding whole grain bread to your diet can be a good way to do this. If you are trying to incorporate more fibre into your diet (see daily recommendations here. Do NOT increase your fibre intake quickly! Your digestive system will not be happy, and will most likely result in stomach cramps and constipation. So, increase slowly and drink LOTS of fluids!

5) Can bread be part of a weight reduction diet?

YES. There is no single food that makes us gain weight or lose weight – it depends on our overall diet. When we are trying to manage our weight, we want to choose foods that can keep us full and are nutrient-dense. Whole grain bread is an excellent source of fibre, good carbohydrates, and vitamins and minerals. White bread may not always be the best choice because it doesn’t keep us full, due to the lack of fibre and protein. Whole grain breads, on the other hand, CAN keep us full. Especially when they are paired with lean protein and lots of fresh vegetables. Research shows that consuming adequate amounts of good carbohydrates during the day (for example, whole grain bread), can help diminish late night cravings for sweets and junk food, which may help manage weight. If you have questions about healthy, realistic weight loss strategies, email stephmariedang@gmail.com to book a session with a Registered Dietitian!

Do you have a question to submit to our Registered Dietitian? Submit your question and enter our contest to win a Healthy Loafstyle Prize Pack! Enter Now

The post Q&A WITH REGISTERED DIETITIAN, STEPHANIE DANG appeared first on COBS Bread.

With all the conflicting nutrition information out there, it’s hard to navigate your way to the truth. Gluten-free, low carbohydrate, and grain-free diets are among the many different diets that are advertised. But why are carbohydrates often treated as the enemy? Stephanie Dang, Registered Dietitian, is here to explain why whole grains should be be embraced, not feared!

Before we get started, let’s clear up some terms:

• Whole Grains: contains 100% of its 3 original parts – the bran, the germ, and the endosperm
• Bran: the outer skin, which contains fibre, antioxidants, and vitamins
• Germ: contains healthy fats, as well as some vitamins, minerals, and protein
• Endosperm: contains mainly carbohydrates and protein1

• Whole wheat: contains at least 95% of its original kernel (1)
• Refined Grain: a grain that has been stripped of at least 1 of its original components. This stripping process removes protein, along with some important vitamins and minerals.(1) Example: white rice, white flour
• Enriched Grain: the enrichment process adds back some (but not all) of the nutrients to refined grains. Example: enriched wheat flour

So why should we include whole grains and whole wheat products in our diet?

• A diet rich in whole grains and whole grain products is associated with a lower risk of chronic diseases, including cardiovascular disease, type 2 diabetes, and some cancers, and may lower the risk of stroke (4)
• Whole grains are rich in antioxidants, and contain anti-inflammatory properties (3,12)
• The fibre in whole grains has an LDL Cholesterol (“bad” cholesterol) lowering effect (6), and may be the most effective type of fibre for reducing the risk of type 2 diabetes (7)
• Including whole grains in your diet can contribute to improved gut bacteria and gut health (8)
• People who eat the most whole grains have a lower body mass index, waist circumference, and are more likely to be at a healthy weight for their height, age, and gender
• Compared to refined grains, whole grains may have a positive effect on metabolism (10)

If this list isn’t enough to convince you that we need whole grains in our diet, let’s discuss why the common grain-related diets may not be beneficial for you (specifically, gluten-free, grain-free, and carbohydrate-free diets). It is important to understand that none of these diets are the same.

• Gluten: refers to the proteins found in various grains, such as wheat, rye, barley, and triticale, as well as other foods. Many grains are actually naturally gluten free. (11)
• If you have been diagnosed with celiac disease, you should follow a strict gluten-free diet. However, if you do not have celiac disease, there is no evidence showing that a gluten-free diet will be beneficial. In fact, many gluten-free products require additives (such as sugar and fat) to make the taste and texture appealing.
• Grain products: foods made from cereal grains, such as wheat, barley, rye, cornmeal, rice, oats, etc. For example, bread, pasta, cereal, granola bars, crackers, popcorn, and rice.
• Carbohydrates: the sugars, starches, and fibres that are found in fruits and vegetables, grains, milk products, and many processed foods. They are our main source of energy!

The reason why these diets may seem appealing is that they actually cut out most “junk food”. For example, cookies, cakes, muffins, many fried foods, processed and packaged foods, etc. And these diets work because you cut out these higher calorie foods, not because of cutting out all grains/gluten/or carbohydrates. Additionally, following a carbohydrate-free or low carbohydrate diet eliminates so many nutritious foods that contain important vitamins and minerals! When you restrict carbohydrates, you are putting yourself at risk for nutrient deficiencies. Not to mention the fatigue resulting from restricting your body from its preferred energy source.

But are there grains that we should be avoiding? The answer to this is quite simple – eat everything in moderation! Choose whole grains more often (whole grain or whole wheat bread, whole wheat pasta, oats, quinoa, etc.), and refined/enriched grains less often (white bread, white pasta, baked goods, packaged and processed foods). A slice of white bread won’t kill you, but incorporating whole grain bread into your regular diet can have incredible positive effects on your health. Wondering how to incorporate more whole grains into your diet? Stay tuned for our weekly recipes!

Stephanie Dang, Registered DietitianStephanie Dang, Registered Dietitian, has partnered with COBS Bread to help empower their customers to make healthy choices and positive lifestyle changes. Stephanie is passionate about helping clients reach their nutrition and wellness goals by providing them with evidence-based nutrition recommendations, resources, and support. As a nutrition consultant for COBS Bread, she hopes to inspire you to make healthy choices and nourish your body with nutritious foods!

References:

(1) “What’s a Whole Grain? A Refined Grain?” What’s a Whole Grain? A Refined Grain? The Whole Grains Council, https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain.
(2) Rui Hai Liu, Whole grain phytochemicals and health, In Journal of Cereal Science, Volume 46, Issue 3, 2007, Pages 207-219, ISSN 0733-5210, https://doi.org/10.1016/j.jcs.2007.06.010.
(3) Ozawa M, Shipley M, Kivimaki M, et al. Dietary pattern, inflammation and cognitive decline: The Whitehall II prospective cohort study. Clin Nutr. 2016;pic: S0261-5614(16)00035-2.
(4) Liqun Fang, Wen Li, Wenjie Zhang, et al. Association between whole grain intake and stroke risk: evidence from a meta-analysis. Int J Clin ExpMed. 2015; 8(9): 16978–16983.
(5) Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016;353.
(6) Wang H, Lichtenstein AH, Lamon-Fava S, et al. Association between statin use and serum cholesterol concentrations is modified by whole-grain consumption: NHANES 2003-2006. Am J Clin Nutr. 2014 Oct;100(4):1149-57.
(7) InterAct Consortium. Dietary fibre and incidence of type 2 diabetes in eight European countries: the EPIC-InterAct Study and a meta-analysis of prospective studies. Diabetologia. 2015;58(7):1394-408.
(8) Falony G, Joossens M, Vieira-Silva S, et al. Population-level analysis of gut microbiome variation. Science. 2016;352(6285):560-4.
(9) Albertson AM, Reicks M, Joshi N, et al. Whole grain consumption trends and associations with body weight measures in the United States: results from the cross sectional National Health and Nutrition Examination Survey 2001-2012. Nutr J. 2016 Jan 22;15:8.
(10) Substituting whole grains for refined grains in a 6-wk randomized trial favorably affects energy-balance metrics in healthy men and postmenopausal women
J Philip Karl et al. Am J Clin Nutr. 2017 Mar; 105(3): 589–599. Published online 2017 Feb 8. https://www.ncbi.nlm.nih.gov/pubmed/28179223
(11) “What Is Gluten?” Celiac Disease Foundation, https://celiac.org/live-gluten-free/glutenfreediet/what-is-gluten/.
(12) Vitaglione P, Mennella I, Ferracane R, et al. Whole-grain wheat consumption reduces inflammation in a randomized controlled trial on overweight and obese subjects with unhealthy dietary and lifestyle behaviors: role of polyphenols bound to cereal dietary fiber. Am J Clin Nutr. 2015;101(2):251-61.

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