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 USA.

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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New to brioche? While our Cranberry Orange Brioche Loaf and Muffin are perfect as is or with a small spread of butter while enjoying a morning coffee, we’ve come up with a trio of ways to enjoy the Cranberry Orange Brioche.

GO SIMPLE

Simply slicing and toasting the Brioche brings out the sweetness of the cranberries and the fresh zest of orange peel. Since it’s not a typical loaf shape, you might be asking yourself “How do I actually slice this?”. While you can easily slice it lengthwise (just like a regular loaf of bread) for an even slice, you can also cut it into wedges for a slice of toast that varies from soft to crispy.

If you would prefer the perfect treat for a snack on the go, our Cranberry Orange Brioche Muffin is the ideal size.

ELEVATE YOUR MORNING BRUNCH

Regular French Toast is so last weekend!

Swap in evenly sliced pieces of our Cranberry Orange Brioche Loaf for your regular loaf as a holiday treat. Use your favorite French Toast recipe or try ours!

Impress Your Guests

Looking for a new and seasonal dessert to delight your guests with this holiday season? Soft and fluffy, the Cranberry Orange Brioche Loaf is a perfect base for Bread Pudding. Find our recipe here

Have you tried our new Cranberry Orange Brioche Loaf or Muffin? What’s your favorite way to enjoy it?

Find your local bakery to pick up our new Cranberry Orange Brioche. Hurry in! It’s only here for a limited time.

The post CRANBERRY ORANGE BRIOCHE LOAF – 3 WAYS TO ENJOY! appeared first on COBS Bread USA.

“I use it to dip in Baba Ganoush!” (Bonus, we actually have a recipe for Baba Ganoush!)

“It is best used in two ways! One with meze dips…. Like roasted eggplant or a red pepper vegetable spread.. Which both can be used in a sandwich also! Filled with sucuk which is a Turkish sausage with white cheese (the Turks call it white cheese) and pressed to make Avyluk tost! A very popular food and staple in a Turkish diet lol! So this and of course Turkish chicken kebabs marianated in yogurt and some amazing spices I collect from the spice pazar when I am in Turkey!”

Baked flatbread pizza, sliced with a side of olives and pickled/spicy veggies for a quick charcuterie board”

“Turn it into Garlic Parmesan Bread”

“Dip it in ooey gooey cheesy artichoke dip;)”

“Toast Slices & Dip in Bruschetta.  Chopped tomatoes, crushed garlic, finely chopped red onion, fresh basil shreds, olive oil.” (We have a Mixed Tomato Bruschetta recipe as well!)

“FETA KEBAPS…Cut Turkish bread in squares about couple inches. Make skewers with bread, cubed feta and cherry tomatoes. Baste with olive oil and grill on the BBQ for 3-5 minutes on each side.”

Our sister company in Australia also recommends these Italian-Inspired Skewars

Thanks to everyone who submitted their tips! If you’re still not convinced, visit us at your local COBS Bread bakery to give it a try or stop by on Saturday’s until June  10 for gourmet tastings!

If you have any suggestions on how to serve Turkish Bread, share them in the comments or with us on social media.

The post TURKISH BREAD – YOUR SERVING SUGGESTIONS! appeared first on COBS Bread USA.

Do you have a #SourDo or #SourDont to share with us?

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Dip It – Baba Ghanoush

Roasting your own eggplants is easier than you think and adds a fresh flavour to our Baba Ghanoush recipe. Perfect for dipping with Turkish Bread!

Top it – Mixed Tomato Bruschetta

Easy, fresh and delicious, our bruschetta is a bright and delicious way to top your Turkish Bread.

Fill it – Turkish Roasted Pepper & Goat Cheese Sandwich

Impress your guests by roasting your own bell peppers to fill your Turkish Bread for a summer sandwich.

Beet Hummus

Served with our Turkish Bread or French Baguettes, the beets in this hummus create a beautiful colour that will brighten up any table and a tasty way to Dip it.

Top it – Shrimp Salad

Easy and fresh entertaining – this Shrimp Salad works well to top our Turkish Bread or French Baguettes

Fill it – Mediterranean Sandwich

Our Turkish Bread Demi Loaves compliment the Mediterranean fillings in this refreshing sandwich in just the right size!

How do you like to eat your Turkish Bread? New to Turkish Bread? We’ve got an easy How to Eat Turkish guide to get you going.

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