FACTS

The information presented in this page is for informational purposes only. Consult your doctor, practitioner, and/or pharmacist for any health
problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.

Copyright © 2002 Healthnotes, Inc. All rights reserved. www.healthnotes.com

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Learn more about the authors of Foodnotes.

The information presented in Foodnotes is for informational purposes only and
was created by a team of U.S. registered dietitians and food experts. Consult your
doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in
prescribed medications. Information expires December 2003.

Adding 2,000 years of experience to every meal. ®

Constipation
Fiber, particularly insoluble fiber, is linked with
prevention of chronic constipation.

Insoluble fiber comes mostly from vegetables,
beans, brown rice, whole wheat, rye, and other
whole grains. Switching from white bread and
white rice to whole-wheat bread and brown rice
often helps relieve constipation.

It is important to drink lots of fluid along with
the fiber—at least 16 oz (480 ml) of water per
serving of fiber. Otherwise, a “dry sponge” is now
in the system, which can worsen the
constipation.

Information obtained from Healthnotes, Inc.

Bread is a good source of protein. Breads also contain vitamins, iron and calcium. Wheat
breads are good for their fiber content, which helps keep the bodies digestion system
regulated.

Bread is really not that fattening. One slice of regular white bread is about 80 calories. White
bread contains iron, niacin and calcium. One slice of Rye bread also contains approximately 65
calories, and is a good source of Iron and thiamine. Whole wheat breads are a good source of
Iron and contain about 60 calories per slice.

There are numerous kinds of breads to try. Breads are a part of a nutritional system that must
be followed to have a healthy body.

Information obtained from Pagewise Inc.

Atherosclerosis-
Regular consumption of whole-grain foods like
bread are associated with an approximate 26%
risk reduction of coronary heart disease. In
general, soluble fiber (of which oats are a good
source) is the dietary fiber most linked to a
reduction of cholesterol levels.

For unknown reasons, however, diets higher in
insoluble fiber (found in whole grains and
vegetables and mostly unrelated to cholesterol
levels) have been reported to correlate better
with protection against heart disease in both
men and women. Some trials have used 20
grams of additional dietary fiber per day for
several months to successfully lower
cholesterol.

Information obtained from Healthnotes, Inc.

Heart attack
A high-fiber diet, particularly soluble fiber (high
in oats, psyllium seeds, fruit, vegetables, and
legumes), is associated with decreased risk of
both fatal and nonfatal heart attacks, probably
because these fibers are known to lower
cholesterol.

However, large trials separately studying men
and women who were followed for years, have
linked the greatest protection to insoluble fiber
(from whole grains, breads and cereals), though
scientists have yet to understand why. Until the
details are better understood, doctors often
recommend increasing intake of fruit,
vegetables, beans, oats, and whole grains (found
in bread).

Information obtained from Healthnotes, Inc.

High cholesterol

Soluble fiber from oats and psyllium seed has
lowered cholesterol levels in most trials.
Doctors often recommend that people with
elevated cholesterol eat more of these high
soluble fiber foods, which are sometimes added
to breads and other baked goods. However, even
grain fiber (which contains insoluble fiber and
does not lower cholesterol) has been linked to
protection against heart disease, though the
reason for the protection remains unclear. It
makes sense for people wishing to lower
cholesterol levels and reduce their risk of heart
disease to consume more fiber (all types).

Information obtained from Healthnotes, Inc.

                               OBESITY (Report from England)

             Obesity is associated with increased risk of premature death and ill health.

To address the problem, the Bread for Life campaign commissioned Dr. Susan Jebb, head of nutrition and
health at the Medical Research Council Human Nutrition Research Centre in Cambridge, to identify risk
factors for individuals and to draw up strategies to combat obesity.

The risk factors identified by Dr. Jebb in her report, The Weight of the Nation: Obesity in the UK, include: A
high fat diet, Low levels of physical activity, Parental obesity. Dr. Jebb said: "Key to tackling obesity is
helping individuals achieve a balance between the calories they consume in food and those they burn off in
physical activity.

"Consuming a diet with less fat and a greater emphasis on carbohydrates, especially complex carbohydrates,
such as bread, is a proven strategy for weight control.

"Complex carbohydrates can help curb appetite and subsequent snacking by making you feel full."

                                           Information obtained from:                        NEWS.

If you've traded your breakfast cereal for steak and
eggs in order to lose weight on a low-carbohydrate
diet, you could be in for a big disappointment.

Sure you can loose 5 to 10 pounds in a couple of
weeks by eliminating bread, pasta, fruits, most
vegetables and dairy products, just as the books say.
But much of that weight loss will be water.

If you are like most people and fall off the program,
the weight you regain will be fat and flab.

"You start to look like the Michelin guy," says Dr.
David L. Katz, Director of the Yale Prevention
Research Center in New Haven, Conn.

Carbohydrate reductions is the current "magic pill" for
weight loss. Look on restaurant menus and
supermarket shelves and you'll find an array of
low-carbohydrate options. But this pursuit could lead
to greater obesity levels, warn some researchers.

Low-carb plans can actually sabotage your
weight-loss efforts in several ways. Unless you work
out, your body composition changes when you are on
a high protein, high-fat, and low carbohydrate diet.
Your body converts muscle to fat.

Information obtained from:
Staten Island Advance 2/2/04 p.B4

BENEFITS:

BREAD HELPS PREVENT:

BEWARE OF THE LOW-CARB
DIETS THAT IGNORE 'GOOD'
CARBS.

Insomnia

Doctors sometimes recommend eating a
high-carbohydrate food before bedtime,
such as a slice of bread.

Eating carbohydrates can significantly
increase levels of a neurotransmitter
(chemical messenger in the brain) called
serotonin, which is known to reduce
anxiety and promote sleep.

Information obtained from Healthnotes, Inc.

BREAD HELPS PREVENT:

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