Q:    I know enriched wheat flour is a no-no, but I am getting a little sick of whole white. What other breads are good to eat?


A:    I suggest avoiding products that contain plain or enriched wheat flour because the product has been stripped of its fiber and nutrients, leaving behind just the starch. This type of fast-digesting, high-glycemic carb boosts insulin levels, which is fine after workouts but not at other times when it encourages fat storage and blunts fat-burning. I recommend breads that are low-glycemic and slow digesting such as whole-wheat bread, which has all its original fiber. There are other breads that are low-glycemic and one of the best is Ezekiel 4:9 bread. It doesn’t contain flour, and is a mix of organic sprouted whole grains (wheat, millet, spelt, and barley) and legumes (lentils and soybeans). Because it contains grains and legumes, the bread is a complete protein, which means it has all nine of the essential amino acids your body can’t produce on its own. Its whole grains and legumes are also very slow-digesting, making this bread a smart choice for most meals.

Rye is another low-glycemic bread; its kernels have been found to significantly slow digestion. And if you’re craving white bread, eat sourdough (think pannini). It contains both processed and bleached wheat flour, but the lactic acid produced during its fermentation process makes it a low-glycemic carb.