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"Jenkins and colleagues [70, 71] tested a large number of foods and compared them to the plasma glucose response for pure glucose or white bread and developed a "glycemic index." The glycemic index of a food is the increase of blood glucose urea above fasting over 2 hours following ingestion of a specific carbohydrate load, usually 50 g, from a specific food divided by the response to a reference food, glucose or white bread." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"This index ranks foods according to their ability to satisfy hunger, using white bread as the baseline. Foods ranked higher than white bread provide greater satiety; those ranked lower provide less. Here are some of the foods that ranked greater than 1 00 on the index. Boiled potatoes—ranked the highest! Apples Wheat pasta Oatmeal Lentils All-Bran Baked beans Fish Grapes Eggs Oranges Popcorn Source: Holt, S. fur J Clin Nutr, Sept. 1 995; 49:675-90; Rolls, B. Am J Clin Nutr Jan. 2006; 83:11-17." - Steven V. Joyal, What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease (Get the book.)

"Let's consider white bread. In the old days, when dining out, I would wolf down the French bread typically served before the meal. My stomach would be physically full, yet I would still be hungry. Since white bread is void of any useful nutrients, my body wanted me to continue eating despite that I felt full. To digest, assimilate, and then eliminate the white bread requires a large energy expenditure. The net energy gain from it is very low. If the bread is buttered or if a spread containing trans fat is added, the result can be a net energy loss." - Brendan Brazier, The Thrive Diet: The Whole Food Way to Lose Weight, Reduce Stress, and Stay Healthy for Life (Get the book.)

"Just because one can chew up something, swallow it and live long enough to tell others about it, does not mean one has adapted to it. white bread, for example, has only been around for the last 100 years. People eat white bread en masse and they are still alive. Does that mean humans have adapted to white bread? Cooked and processed foods have a cumulative effect on the body. The enzyme potential decreases over time. Once the enzyme potential is diminished beyond a certain threshold, the body wears out and inner vitality is lost." - David Wolfe, The Sunfood Diet Success System (Get the book.)

"And so it has, with the invention of whole-grain white bread. Because the small percentage of whole grains in the bread would render it that much less sweet than, say, all-white Wonder Bread—which scarcely waits to be chewed before transforming itself into glucose—the food scientists have added high-fructose corn syrup and honey to to make up the difference; to overcome the problematic heft and toothsomeness of a real whole grain bread, they've deployed "dough conditioners," including guar gum and the aforementioned azodicar-bonamide, to simulate the texture of supermarket white bread." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"Problems With White Bread Eating white bread has caused seizures in dogs, presumably because of the loss of nutrients, which occurs in the creation of white flour. The addition of vitamins, emulsifiers, and other ingredients makes white bread a very artificial food. White flour is treated with improvers when milled and then receives oxidizing agents, bleaches, chemical water that has been treated with alum, soda ash, copper sulfate and chlorine. Chemical leaveners may include sodium bicarbonate, alum, tartrates, phosphates, starch and cream of tartar." - James A. Howenstine, A Physician's Guide to Natural Health Products That Work (Get the book.)

"Instead of white bread, eat real whole wheat. Instead of cake and ice cream for dessert, eat fruit. Replace low-value foods such as potatoes and iceberg lettuce with high value foods such as sweet potatoes and almost any of the richly colored vegetables (particularly, spinach, brussels sprouts, broccoli, and beets).' As much as possible, eliminate all snack foods and fast foods. Replace with prunes (no kidding, an extremely powerful antioxidant), raisins, and all of the berries. Eliminate all hydrogenated oils and trans-fatty acids. Replace with olive oil and fresh butter." - Jon Barron, Lessons from The Miracle Doctors: A Step-by-Step Guide to Optimum Health and Relief from Catastrophic Illness (Get the book.)

"Enriched white bread. 13. Zinc is bound in the intestines and in the liver by: (a) Transferrin. (b) Metallothionein. (c) Ferrin. (d) Hemosiderin. 14. The RDA for zinc for adult men is: (a) (b) (c) (d) 11 mg. 11 meg. 1.1 mg. 1.1 meg. 15. Excess zinc: (a) Can cause a copper deficiency. (b) Can reduce the effectiveness of superoxide dismutase. (c) Can result from the use of zinc lozenges. (d) All of the above. 16. The most active hormone made from iodine is: (a) Adrenaline. (b) Thyroxine (T4). (c) Triiodothyronine (T3). (d) Serotonin. 17." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"Along with modern technology, refinement of whole wheat blossomed. white bread became a status symbol among the Greeks and Romans. By 50 a.d., sifted flour was being produced on a large scale in most Mediterranean countries. Whole wheat bread became the food for peasants, slaves, and athletes. In Rome it became known as panis sordidus (dirty bread). In 1873, the roller miller was introduced at the World's Fair. Flour could now be refined better and more cheaply but some would argue that we have been "paying a price" ever since! Where Is Wheat Grown?" - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.)

"In addition, protein has a gentle, steady effect on blood sugar, as opposed to the quick, steep rise in blood sugar caused by carbohydrates like white bread, cookies, or a baked potato. Finally, the body uses more energy (i.e., calories) to digest protein than it does to digest fat or carbohydrates. Fish is a great source of protein. Salmon, trout, herring, water-packed tuna, and mackerel are also excellent sources of omega-3 fatty acids, which medical studies have found to have a strong cardiovascular benefit." - C. W. Randolph, M.D., From Belly Fat to Belly FLAT: How Your Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life (Get the book.)

"Ten years ago, the main calorie contributor to the diet in the United States was white bread, which was responsible for only 5 to 7 percent of caloric intake.) That's a huge jump in caloric intake from beverages. And one of the problems with those beverages is that the calories they contribute to your diet aren't even satisfying. Probably in part because drinks pass so quickly through the mouth, the stomach, and into the intestines, there's less time for your brain to receive a signal that you're feeling full." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"You love carbs like cookies, white bread and salty chips. You always feel parched even though you drink a ton of water. You had a lot of grief at one point in your life and did tend towards depression. You can get feeling pretty gloomy and ruminate on the past. You are a very chilly person and always tend to painless constipation. Going once a week is the norm for you, although you have read that one should go after every meal. After reading an article on high fibre foods, you decide to try it. You start to go once every four days which is an improvement." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.) "You had always felt he ate the wrong foods, such as high sugar and starchy foods, like white bread and pasta. He always said that this was the way he grew up and the way his family ate. You recommended he seek the help of a local Homeopath and get some nutritional counsel. Surprisingly, he took your advice without a fight! The Homeopath recommended that he adhere to a low glycemic diet and eat lots of fruits and vegetables. He was to steer clear of deep fried foods." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.) "The term "high glycemic" means the food such as refined carbohydrates like white bread, white rice and sugar quickly converts into a sugar in the bloodstream. For a list of low, medium and high glycemic and fat foods see the chart in Chapter Two. Fats that cause inflammation are saturated, hydrogenated fats or those high in arachadonic acid (A.A.). A.A. is said to be one of the major players in inflammatory responses and is found in animal products such as organ meats, red meats, pork, animal fat and skin." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.)

"G R A I N S V E G F R U I R o T E I JL 1w E A T Food Whole-wheat bread white bread, enriched Oatmeal Corn tortillas Spaghetti noodles Spinach, cooked Broccoli, cooked Carrots, cooked Green beans, cooked Potato, cooked Apple Orange Strawberries Avocado Milk, non-fat, fortified Cheddar cheese Pinto beans, cooked Tofu, extra firm Peanut butter, chunky Sunflower seeds, dried Ground beef, cooked Chicken breast, roasted 1 breast Canned tuna % can Hard-boiled egg 1 egg Niacin % cup 2 ounces 3.125 mg 6.25 mg 9.375 mg Graph 1-3 Niacin amounts in some common foods. 12." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"So white bread is naturally a product that should never be consumed by human beings, especially those with blood sugar disorders such as diabetes or hypoglycemia. And yet you see people purchasing white bread every day and feeding it to themselves and their families. You also see it at school lunch programs and in every hamburger bun and hot dog bun. This ingredient is actually a metabolic disruptor because it interferes with normal, healthy metabolism of the human body. Wheat bread isn't much better for you You might think you're doing yourself a favor by buying wheat bread." - Mike Adams, The Seven Laws of Nutrition (Get the book.)

"Foods ranked higher than white bread provide greater satiety; those ranked lower provide less. Here are some of the foods that ranked greater than 1 00 on the index. Boiled potatoes—ranked the highest! Apples Wheat pasta Oatmeal Lentils All-Bran Baked beans Fish Grapes Eggs Oranges Popcorn Source: Holt, S. fur J Clin Nutr, Sept. 1 995; 49:675-90; Rolls, B. Am J Clin Nutr Jan. 2006; 83:11-17." - Steven V. Joyal, What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease (Get the book.)

"Because the small percentage of whole grains in the bread would render it that much less sweet than, say, all-white Wonder Bread—which scarcely waits to be chewed before transforming itself into glucose—the food scientists have added high-fructose corn syrup and honey to to make up the difference; to overcome the problematic heft and toothsomeness of a real whole grain bread, they've deployed "dough conditioners," including guar gum and the aforementioned azodicar-bonamide, to simulate the texture of supermarket white bread." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.) "Wait a minute—isn't "Whole Grain White Bread" a contradiction in terms? Evidently not any more.) Enriched bleached flour [wheat flour, malted barley flour, niacin, iron, thiamin mononitrate (vitamin B,), riboflavin (vitamin B2), folic acid], water, whole grains [whole wheat flour, brown rice flour (rice flour, rice bran)], high fructose corn syrup [hello!], whey, wheat gluten, yeast, cellulose." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.) "Sara Lee's Soft & Smooth Whole Grain white bread could serve as a monument to the age of nutritionism. It embodies the latest nutritional wisdom from science and government (which in its most recent food pyramid recommends that at least half our consumption of grain come from whole grains) but leavens that wisdom with the commercial recognition that American eaters (and American children in particular) have come to prefer their wheat highly refined—which is to say, cottony soft, snowy white, and exceptionally sweet on the tongue." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"The plan thus rules out typical carbohydrate overloads like a big bowlful of sugared cereal with white bread toast and processed orange juice, or a serving of Italian bread followed by a plateful of pasta. PAM: The Main Ingredients 1. Low-glycemic vegetables, grains, and fresh fruits. The best way to keep insulin and blood sugar levels low is to eat carbohydrates that rank low on the glycemic index. These foods usually contain more fiber (roughage)." - Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.)

"People eat white bread en masse and they are still alive. Does that mean humans have adapted to white bread? Cooked and processed foods have a cumulative effect on the body. The enzyme potential decreases over time. Once the enzyme potential is diminished beyond a certain threshold, the body wears out and inner vitality is lost. After presenting a host of evidence demonstrating that all living creatures have a fixed enzyme potential which can be (and usually is) prematurely exhausted, Dr." - David Wolfe, The Sunfood Diet Success System (Get the book.)

"These foods include items such as white bread, refined cereals, white rice, and white flour pasta. These foods greatly stress blood sugar control and cause a rapid rise in blood sugar. In response, the body secretes insulin from the pancreas. Over time, too much insulin is secrered, called hyperinsulinemia, and the body tissues become resistant to the insulin. These two consequences of a high glycemic index diet can promote the growth of cancer and increase the risk of heart disease and diabetes. Reading labels on packaged foods is a good strategy for reducing intake of refined sugars." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"Since white bread is void of any useful nutrients, my body wanted me to continue eating despite that I felt full. To digest, assimilate, and then eliminate the white bread requires a large energy expenditure. The net energy gain from it is very low. If the bread is buttered or if a spread containing trans fat is added, the result can be a net energy loss. In today's hectic, fast-paced world, we are inundated with nutrient-deficient foods. Consumed mostly for convenience sake, processed and refined foods have led us to a decline in health and to elevated medical costs." - Brendan Brazier, The Thrive Diet: The Whole Food Way to Lose Weight, Reduce Stress, and Stay Healthy for Life (Get the book.)

"However, refined carbohydrates, such as pasta, white bread, pastries, and cakes are quickly broken down into glucose and act just as refined sugar does. (Note: complex carbohydrates as found in whole grains and washed white Basmati rice are fine, but avoid most other types of polished white rice due their depleted nutritional value.) Obviously, sugar-rich foods and beverages, such as chocolate, ice cream, and soda should be avoided." - Andreas Moritz, Cancer Is Not A Disease - It's A Survival Mechanism (Get the book.)

"Examples of high glycemic foods are sugar, white bread and rice. If eaten in excess for a long period of time, these foods can cause other diseases like diabetes, hypoglycemia, hormone imbalance and heart disease. For a diet plan with listing of low, medium and high glycemic index foods, see Chapter Three. For more treatment options for Candida Albicans, refer to the Candidiasis section. Food Combining Food combining may be the key to controlling excessive gas. It is a good idea for people who want to maximize their natural ability to digest and absorb nutrients from their foods." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.)

"A turkey sandwich on white bread, stuffing, a piece of apple pie. Your brain will try to convince you that "just one more" won't hurt anything. After all, yesterday made you feel good and nothing awful happened. Remember there are no negative consequences right away. They come later after you have lost the month and feel terrible. If you have been on the food plan and then relapse, you will feel far worse than before you started the plan. Remember that your brain chemistry is totally different now. You don't have the same latitude to muck around that you once did." - Kathleen DesMaisons, Potatoes Not Prozac: Solutions for Sugar Sensitivity (Get the book.)

"The scientists compare this response with the volunteer's response to a reference food, which may be either glucose or white bread. The GI rating of the test food is calculated by dividing the AUC for the test food by the AUC for the reference food (white bread or glucose) and multiplying by 100. The average of the GI ratings from all ten subjects is published as the GI of that food. First described by Dr. David Jenkins at the University of Toronto, the glycemic index is now a concept accepted and researched at universities around the world." - Michael T. Murray, Beat Diabetes Naturally: The Best Foods, Herbs, Supplements, and Lifestyle Strategies to Optimize Your Diabetes Care (Get the book.)

"The glycemic index of a food is the increase of blood glucose urea above fasting over 2 hours following ingestion of a specific carbohydrate load, usually 50 g, from a specific food divided by the response to a reference food, glucose or white bread. Using this index the glycemic load of food portions, meals, or total diets can be calculated by multiplying the glycemic index of the constituent foods by the amounts of carbohydrate in each food and then totaling the values for all foods. Potential methodological problems with the glycemic index have been noted [72]." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"To further confuse matters, some researchers use white bread as the reference standard; others use glucose. I constructed the GI chart for raw foods, but reliable data is sparse. Those items marked with an asterisk are either definitely or likely cooked. Hybrid vs. Wild Produce For centuries, farmers have applied the known technology of their time to improve crops to make them taste and look better. This earlier upgrading via crossbreeding was a relatively primitive kind of genetic engineering that did not involve artificially mixing genes of different species in test tubes." - Susan E. Schenck, The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet (Get the book.)

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