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ALL THE BREAD YOU KNEAD; BEST AND WORST TYPES OF BREAD

Kerri Sherk • Sep 20, 2022

ALL THE BREAD YOU KNEAD!

KERRI SHERK'S, RD, BEST AND WORST KINDS OF BREAD

Bread wheat species were developed and hybridized 8,500-9,000 years ago (Evolution and origin of bread wheat, Feldman, 2022). However, other research shows that utensils and pottery were used well before that time (Africa and the near East, Randi Haaland, 2006), indicating that other grains have likely been in existence much longer than 9,000 years. In fact, we do know that humans were grinding cereal grains 30,000 years ago (Evolution and origin of bread wheat, Feldman, 2022).  Overall, bread has been a staple in our diets for thousands of years and bread wheat has had to evolve many times to withstand climatic changes including droughts, heavy rains as well as many pests. Bread wheat is a good source of carbohydrates (energy), protein, fibre, B vitamins, minerals, and phytochemicals. However, the processing of wheat, particularly in the 20th and 21st centuries, has compromised this nutritional value. 


Many people consider bread to be a bad or unhealthy food.  As a practicing dietitian for 25 years, I believe bread is still a good part of a healthy meal plan.  I have seen fat being described as the villain 20-25 years ago… and now carbohydrates and bread are the bad guys.  I disagree.  The negativity towards carbohydrates, namely bread for the sake of this article has been exaggerated (unless you are certifiably allergic to bread, gluten or wheat).  What I see and understand to the best of my knowledge is that people either eat too much bread or none at all.   And balance is the key to all things.  Like it or not bread is a big staple in our diets, from toast for breakfast, sandwiches for lunch, stuffing for turkey and garlic bread at dinner. Choosing a nutritious option for bread can be daunting; we often find ourselves overwhelmed with options and it can be difficult to know what to look for to find the healthiest choice. To help make your shopping experience easier I have put together a list of the best and worst breads to look for when you’re out for your next grocery shop.  Keep in mind here as well, that I have looked at breads only.  Not wraps, not pitas or hamburger buns, bagels, English muffins or pizza crust.  Just good ol’ bread from the grocery store.  I have also not covered ALL breads available in all grocery stores.  If you have a bread that you would like critiqued, contact me, happy to chat with you.


But first - a little background on why! While the manufacturing of different breads is similar, they differ in ingredients. As I stated above, I reviewed many breads available to surmise the best and worst ones to buy. The criteria in this review includes: type of bread wheat, amount of fibre per slice, type of fibre, amount of nutrients including protein, added sugars, added fats, and the size/weight of the slice.   


In terms of the type of bread to look for, whole grains, sprouted grains, or sourdough bread are superior to enriched white flour. During the refining process, grains (wheat) lose their nutritional value; all except the energy portion. The 3 parts of the grain are the bran, the germ, and the endosperm. The bran is the outer layer, which provides the fibre; the part of the grain that soaks up the water and slows the digestion process, which allows your body more time to absorb beneficial nutrients. The bran also contains B vitamins, antioxidants, and minerals such as iron, zinc, and magnesium. The germ of the grain is the core where growth occurs, making it full of healthy fats, vitamin E, and more B vitamins. Lastly, the endosperm is the innermost layer of the grain, which contains the carbohydrate, protein, and more B vitamins and minerals. As you can expect, whole grains are exactly that; whole. They contain all the parts and a well-rounded handful of nutrients that provide health benefits to you when consumed. When grains are refined, you lose a lot of those components and digestion becomes less favourable due to less fibre. They are no longer whole-grain but instead, to meet national guidelines, have to be enriched (have the nutrients added back that were there to begin with).


Sprouted grains are whole grains that have been nurtured in a warm and moist environment until they have begun to sprout and then used in the baking of breads. The sprouting process allows the grain to break down some of the starch, making it more easily digestible for those that have a hard time breaking down the whole grain. Grains that have sprouted are in the middle of a germinating process. During this process of the grain’s life cycle, in addition to breaking down the starch, it makes the nutrients in the grain more bioavailable. There’s a nutrient in grains called phytate that, when ingested, decreases the absorption of vitamins and minerals in the small intestine. When phytate is broken down in the germination process, it makes all the vitamins and minerals like iron, magnesium, vitamin B, vitamin E, zinc, and protein, more easily digested and absorbed into our bodies. Hooray for more nutrients!


Sourdough is a type of bread made with naturally-occurring fermented grains (yeast). Although the grains in sourdough can be the same as other whole-grain breads, it’s the fermentation process when making the bread that gives it a much more favourable nutrition profile. Similar to grains that have sprouted, the fermentation of the grains also breaks down phytate; a component of grains that makes digestion and absorption of nutrients more difficult. In addition, the lactic acid bacteria produced during the fermentation process further lowers the environment’s pH level, which also further deactivates phytate, making the nutrients within sourdough bread even more bioavailable than with sprouted grains. Fermented sourdough also contains prebiotics, which are a type of indigestible fibre that feeds the bacteria of your gut, improving the digestibility of food and improving your overall gut health and efficiency. In addition, since fermentation makes nutrients more available by starting to break down the grains, there is a smaller content of hard-to-digest proteins, such as gluten. This makes the consumption of sourdough bread particularly easy to digest for those whose guts have a hard time eating grains. Sourdough is also the most favourable bread when it comes to lowering and prolonging spikes in blood glucose following consumption. This has to do with the high-fibre content of sourdough, as well as the fermentation process changing the structure of carbohydrate molecules, and likely the lactic acid bacteria as well. 


Now that we know what the 3 best types of breads are, we need to dive a bit deeper. Within each bread, we want to look for 2 main characteristics; having a good amount of fibre and a variety of grains.


As stated previously, the importance of having a good amount of fibre is crucial for the digestion and absorption of the food you’re consuming. Fibre’s main responsibility is to soak up water during the digestion process and slow digestion and absorption of the food as it makes its way through the digestive system. There are a couple of benefits to slowing the digestion process down, which all have to do with more time spent in the system. Firstly, more time for the food bolus to spend in the small intestine allows for your intestine lining to absorb more nutrients; if the food passes too quickly, not all nutrients are absorbed. Not to mention, more time in the system allows for more water resorption, making your stools bulkier and easier (and more pleasant!) to pass. Fibre also plays an important role in the breakdown of glucose and the regulation of your blood sugars. As fibre slows the digestive process down, it also creates the means for a longer and slower rise in blood sugars. Thus, a bread higher in fibre doesn’t cause any blood sugar spikes and crashes; allowing for more sustained energy throughout the next few hours after feeding. The ideal amount you’d want to see on your nutritional label is more than 3g of fibre per slice.


There are many different types of grains that have been introduced into our breads, such as rice flour, wheat flour, barley, oats, quinoa, rye, and many more. Each of these kinds of grains contain their own set and ratio of nutrients like fats, protein, carbohydrates, minerals, and vitamins. However, in the Western diet, the majority of our breads solely contain wheat. Aside from wheat being the most hybridized (wheat cross-bred with another kind of wheat) of all grains to improve farming, processing, and shelf-life, repetition of consuming the same kind of grain over and over doesn’t allow for a variety of nutrients and flavours, and ultimately can make your gut “lazy.” Each kind of fibre and each component in different types of grains contribute to your gut microbiome; the bacteria in your gut that help break down your food and contribute to a happy and efficient digestive system. Consuming the same kind of grain over and over, without variety, does not provide your gut with ample opportunity to grow the microbiome to become healthier and stronger. If your gut microbiome is lacking, the digestion and absorption of nutrients into your body diminishes. In turn, a lack of nutrients can slow, not only your digestive metabolism, but other important bodily processes, like reaction time, muscle activation, and thinking and comprehension, among others. Try not to stick to just one kind of bread; change it up for your tastebuds, but also for your overall health and well-being.


Now we know what to look for, but what should I look to avoid?


We already know that refined grains remove a good amount of the nutrients contained in whole grains, but how and why does this happen to so many breads in the grocery store? Typically, refined grains remove the bran and the germ, and only leave the endosperm. The bran is the fibrous part of the grain, however, it’s the toughest part of the grain to chew; removing the bran allows for the softer, fluffier, and easier-to-chew bread that you usually see on the shelf. The germ is also removed in the refining process because of its fat content. A higher natural fat content in the bread drastically reduces the shelf life of the product, making it definitely unfavourable for large-scale manufacturers. Thus, we are left with just the endosperm; high in carbohydrates (sugars) and protein, but with little fibre to be able to digest and absorb the B vitamins and minerals that it also contains. The refining process of grains removes about half of the whole grain’s B-vitamins, 90% of vitamin E, and virtually all the fibre needed to properly digest the food.


How do I spot refined grains? “Bleached” wheat flour is heavily refined, which we learned causes a loss of much of the fibre and nutrients in the grain. In addition to being heavily refined, bleached flour is typically treated with a handful of chemicals to improve its quality for baking. Although bleached flour loses most of its nutritional value, manufacturers typically then enrich the flour to salvage the nutrition content. “Enriching” flour means that some of the beneficial nutrients and minerals contained in the grain were lost during the refining process, so the manufacturer needed to add some of these back in when making the bread. Although the nutrient content may remain the same, it’s likely that the fibre has been lost, which may cause unwanted high spikes in blood sugar following consumption.


Added sugars are yet another thing that we need to look for when choosing the healthiest bread for ourselves. When consuming our meals, it is desirable to avoid our blood sugar levels rising too fast and/or too high. When we don’t consume enough fibre with our meals, or when our meals just contain too much sugar for our body to appropriately deal with, our blood sugars spike. The danger in blood sugar spikes lies within the hormone insulin. When blood sugar rises, insulin is signaled, which opens channels to bring in as much glucose as possible into your body’s cells, causing your blood sugar to drop (the crash). Over time, these cycles of harbouring glucose can lead to weight gain and insulin resistance. Overall, when blood sugar spikes happen so frequently that it becomes chronic, insulin will stop responding, which leaves you with loads of blood sugars circulating in your blood and nowhere for it to go. This can lead to diabetes, cardiovascular disease, plaque buildup, and many more unwanted diseases and illnesses. When you consume enough fibre with your meals, and your meals are low in sugar, your blood sugar rises gradually, which provides you with energy for a longer period of time (avoiding the crash), and gives your body enough time to appropriately respond to the rise in sugar. 


It’s also important to take a look at the fats that are present in the bread. Almost all fats in bread will be polyunsaturated and most of them are comparable in their nutritional value, or lack thereof. These oils are typically added to breads to improve their texture, flavour, and moistness, but also to improve the shelf-life of the bread. If the bread doesn’t contain oils, it means that there is a shorter shelf-life, which is actually something we want to see when choosing healthier options. That’s right; we do want our bread to eventually go moldy. The top breads that you can look to buy are free of polyunsaturated fats. 


As overwhelming as it may seem, there is most likely no BEST decision when selecting bread for you or your family. Factors, like flavour, shelf-life, cost, and availability are also factors in this process which have not been covered here in this segment. If nutrition is important to you, see my comprehensive best/ worst list below, telling you what the best brands and kinds of bread are, and why, and a list of breads you may want to avoid. Keep in mind that researching nutritional science is a working project. Nothing is ever set in stone; meaning, nothing is perfect.  The information I have provided here is to the best of our current knowledge; the best of what's available at this time. . In the end, a variety of bread is the best way to go. Don’t stick with one brand all the time. And even better, if not BEST, bake your own multigrain, high fibre fresh bread.  Change it up! It's the spice of life. 

BEST LIST

  • Dave's Killer Bread
  • Per 1 slice: 5g fibre, 5g protein
  • No oil
  • Whole grain bread and seed mix
  • Ezekiel 4.9 Sprouted Whole Grain Bread
  • Per 1 slice: 3g fibre, 5g protein
  • No oil
  • Sprouted grain bread
  • Rudolph’s Multigrain Sourdough
  • Per 1 slice: 3.5g fibre, 7g protein
  • No oil
  • Sourdough bread with multiple whole grains
  • *Rudolph’s Sourdough bread, not multigrain, is also a good option.
  • Silver Hills Sprouted Power
  • Per 1 slice: 2.5g fibre, 3.5g protein
  • Sunflower oil is only used on the manufacturing equipment; not an ingredient!
  • Sprouted grain bread
  • Kirkland 21 Organic Loaf
  • Per 1 slice: 4g fibre, 5g protein
  • No oil
  • Whole grain, multi-grain and seed bread


MEDIOCRE LIST

  • Dimpflmeier Prebiotic Bread
  • Per 1 slice: 2g fibre, 4g protein
  • Contains non-GMO canola oil
  • Prebiotic Multigrain bread
  • *This has less fibre, but the type of fibre is a good one - If you consume this, alternate it in with a different kind of bread as well.
  • Dimpflmeier Power Slice Bread
  • Per 1 slice: 1.5g fibre, 15g protein
  • No oils
  • Whole grain bread
  • *Very low in fibre
  • Stonemill Sourdough Multigrain Rye
  • Per 1 slice: 1.5g fibre, 3g protein
  • No oils
  • Sourdough bread
  • *Very low in fibre


WORST LIST

  • Wonder Bread (White)
  • 1g fibre per slice
  • Enriched wheat flour
  • Soybean and/or canola oil
  • Villagio Bread
  • 0g fibre per slice
  • Enriched wheat flour
  • Vegetable oil
  • Pepperidge Farms 
  • 0.5g fibre per slice
  • Enriched wheat flour
  • Soybean oil
  • Added sugar
  • Dempsters (100% Whole Wheat)
  • 2g fibre per slice
  • Whole grain whole wheat flour including germ
  • Vegetable oil (soybean or canola)
  • Added sugar (sugar, raisin syrup, dry molasses powder)
  • Carbonaut Seeded Bread
  • 6g fibre per slice
  • Wheat protein, wheat fibre, wheat starch
  • High oleic sunflower oil
  • Glutino Gluten-Free Bread
  • 0g fibre per slice
  • Brown rice flour
  • Canola oil, safflower oil, sunflower oil
  • Added sugar



This was a collective project compiled by Kerri Sherk RD with the creative assistance of Nicole Fazio and Melody Giles, Summer 2022.


We do not own the photo used for this blog.

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By Nicole Fazio • 29 Sep, 2021
Are you struggling to stay consistent with your fitness and nutritional goals? Being consistent is crucial to making long term lifestyle changes, but it is one of the biggest challenges we all face. Here are 5 strategies to help you find consistency: 1. BE REALISTIC Change takes time . There is no fast way to make lifestyle changes, so it’s imperative to make goals that make sense for you. The more attainable and realistic the goal, the more likely the goal can be accomplished. When goals and milestones are accomplished, it gives you a sense of reward and enhances your self-efficacy (i.e., the belief that you can accomplish your goals). On the other hand, if the goal we have set in place for ourselves is too difficult, it may lead to demotivation and lower self-esteem. If you want sustainable and lasting results, being realistic is the first step. 2. HAVE CLEAR GOALS Not having clear goals is like driving to a new destination without a map. 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THE FITNESS FIRM'S VACCINATION POLICY

By Kerri Sherk • 15 Sep, 2021
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By Kerri Sherk • 04 Aug, 2021
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We remain open at 100% of our capacity. 100% of our capacity is approximately 140 patrons. b) Physical/ social distancing – we continue to encourage physical distancing to 6 ft (2m) between people outside of your household or social circle. c) Physical means and frequent handwashing - The Fitness Firm has invested in the following areas: Plexi-glass barrier at the front desk Created taped areas and quadrants for recommended safe distancing at front desk and in group fitness studio Purchased an electrostatic disinfectant machine for cleaning all surfaces (https://www.victoryinnovations.com/product/professional-cordless-electrostatic-handheld-sprayer/) Implemented cleaning protocols for all trainers and MSR’s Investment of PPE (i.e., masks, gloves, gowns [RMT]) Soap, sanitizer, and disinfectant (SURE 5 RTU D) available throughout the club The following attachment is the official framework for opening the province. https://covid-19.ontario.ca/public-health-measures#returning-to-our-plan-to-safely-reopen-ontario 2) Mandatory Mask By-Law and Access: Update March 22, 2022: Masks are no longer required, but are recommended to be worn when you are within a 6ft distance of others. 3) Employees: All employees have been updated regularly throughout our return to work and are updated with new guidelines as need be. To the best of our knowledge, our current practices are up to date with the Ministry of Health, The City of Burlington and the Halton Region. All employees disinfect and self screen upon arrival to The Fitness Firm and records are kept in the back room (the entry point for employees). Employees that experience symptoms such as fever, cough, shortness of breath, etc. will not come into work. RMT – Our Registered Massage Therapist, in accordance with his college, has been following RMT-specific protocols for PPE. Personal Trainers – our personal trainers, in accordance with the Mask By-Law, will be in a mask at all times to prevent the transmission of COVID-19. MSR’s - All employees have been and continue to be updated via email from management regularly with regard to policies and procedures throughout this period. Management is also in daily contact with most employees employed here at The Fitness Firm. All desk staff, in accordance with the Mask By-Law, will be in a mask at all times to prevent the transmission of COVID-19. 4) PPE: Update March 22, 2022 : Masks are no longer required, but are recommended to be worn when you are within a 6ft distance of others. Employees are able to decide whether or not they would like to continue wearing a mask, based on their duties and distance to others. 5) Screening: Only RMT and RD clients will be screened prior to their treatment/appointment. Clients receive COVID Screening Emails the day before their appointment. They are asked to respond to the email the morning of their appointment to confirm that they answer NO to all screening questions prior to entering the premises. Clients will be screened upon entry as well. For members and those entering the facility, we ask that you act responsibly when attending the club. Maintain social / physical distance from other members Wash or disinfect your hands upon entry and exit to the club. DO NOT COME if you have a fever, cough, shortness of breath, sore throat, runny nose. You will be sent home. 6) Disinfectants: The Fitness Firm uses a disinfectant called Sure 5 RTU D COVID Killer which, as stated, is verified effective against COVID 19. The Fitness Firm has the following disinfecting stations available for members: 3 in main gym 1 upstairs 1 in the group fitness studio Patrons are expected to wipe down all equipment surfaces before and after use with paper towel and COVID Killer. Paper towel can be used more than once if you like. The club has 3 hand sanitizer dispensers within the club and many additional hand sanitizer bottles for use. 7) Cardio machines: We will encourage a system of using every other machine simultaneously as well as encourage a time of 30 mins for the cardio portion of your workout. Please wipe down the machine thoroughly before and after use. Please refer back to the rate of perceived exertion while doing cardio. 8) Equipment: Please wipe down your machine before and after use. The Fitness Firm only supplies soft mats for use. If you would prefer a flat mat for classes, yoga, or your workout, you are required to bring your own mat for the club. Those who come often to yoga / group classes have labeled one as their own to avoid cross contamination. Fitness classes – All hard surface equipment will remain and will be disinfected by you after classes. In addition, our MSRs will spray down all equipment and floors after each class with our disinfectant electrostatic sprayer. 9) Social Aspect: The social aspect of our facility has been one of our greatest strengths in our business. While we encourage community, it is strongly suggested that equipment no longer be shared or used simultaneously. You are encouraged to do 2-3 sets, clean your machine and move on to the next machine. Unfortunately, congregating in groups is discouraged unless the 6 ft social distance can prevail. 10) Washrooms: Toilets are open for use. Showers are open, but please avoid them if you can and bring your own towel. Towel service has been terminated for the time being. We are encouraging members to come as prepared as possible to workout upon arrival without changing. If changing is necessary, lockers are available to be used but must be wiped down before and after use. In previous times, lockers were for day use only. However, we have decided that if you are a frequent locker-user, please put a lock on a locker and let the front desk staff know what number you chose. This has been implemented to avoid cross-contamination. 11) Group Fitness: The studio now holds a maximum of 8 participants which have been set up in quadrants on the studio floor that are more than 2 metres squared. All previous group fitness participants (members) will be required to purchase a class pass equal to $4 + tax per class. For members, packages are available to purchase in groups of 1 ($4.52), 5 ($22.60), or 10 ($45.20). For non-members, the price is $139 + tax for 10 classes. These class passes will have an expiry date of 6 months from purchase. Members of the Fitness Firm have an option to add $15 to their monthly membership charge to receive unlimited group fitness classes. Patrons who pay their regular membership are welcome to join the class on zoom at no extra charge. See virtual classes below to learn more about how to do that. New participants can call the club at 905-637-9220 or email info@thefitnessfirm.ca to reserve a spot. Members who have already purchased a class pass can now sign up for classes online through Antaris, our booking system. Link can be found here https://www.thefitnessfirm.ca/group-classes 12) Personal belongings: If you carry in personal belongings such as water bottles, sweaters, shoes etc., and they are left at the club, we will hold them for one week and then they will be discarded. Please bring in with you as little as possible and take your belongings with you when you leave. 13) Smoothies/ A+ Smoodees: Our homemade smoothies are no longer available at The Fitness Firm. We offer a discount for Fitness Firm members through A+ Smoodees. More information at the front desk. 14) Drinking Fountain: Please bring your own water bottle and avoid the use of the water fountain, where possible. 15) Garbage/ recycle: All remain in the same places; only most of them will be recycling bins. We will be going through a lot of paper and it would be wasteful to see all of it go to garbage as we have done for too long already. Please notice where you are throwing your garbage and paper - recycling bins will be labelled. 15) Membership / other service dues: All membership prices will remain the same unless you decide to opt-in to unlimited group fitness classes. Personal training fees remain the same. Massage therapy fees remain the same. Nutrition Consulting fees remain the same. 16) Virtual class and PT options: All group fitness classes are available on Zoom so members can enjoy the class from the comfort of their home. You will need the Zoom app on your smartphone, laptop, macbook, or ipad. Members who wish to join a class must contact the front desk staff via phone or email to be sent the Zoom invitation. Details on how to get on zoom classes are here: https://www.youtube.com/watch?v=vFhAEoCF7jg&vl=en Personal Trainers are also available to perform online zoom personal training sessions. Email us here for more information. Fees are the same. 17) Website: We have launched a new, more user-friendly website. All information is assumed to be up to date. 19) Waiver and FOB: July 2021: We now require anyone who enters the building to fill out a COVID Screen each time they arrive. There are QR codes posted at each entrance, which can be scanned with your camera, and will take you to covidcontrol.ca to fill out the form. For those who are not technologically proficient, we have a notebook set out at the front desk and we ask that you fill out your name, time in, and YES/NO in response to “Do you have any symptoms of COVID?” Finally, thank you for your patience and compliance with these new policies, which are necessary for us to re-open and operate safely and confidently. Keep in mind that this is a working document and more may be added or changed. Kindly, please continue to be patient with us as we operate our business in an unprecedented time. If you have any questions, please email us here .

A DIETITIAN'S GUIDE TO CONSCIOUS EATING, PART 2 - BEEF

By Kerri Sherk • 13 May, 2021
This is a continuation of my previous blog post on EGGS. Check it out here if you haven’t read it . If you choose to be an omnivore (you eat meat, chicken and/or fish), it is important to consider the animals’ environment and diet of the meat we purchase for consumption. What did your food EAT ? Conventional beef: If you shop at the grocery store or Costco, you will be consuming meat that was raised/produced in Canada and the US. Feedlots in the US are considered CAFO’s ( Concentrated Animal Feed Operations ), while in Canada they are considered ILO’s (Intensive Livestock Operations). Some government officials have argued that Canada does not have factory farms, however, advocacy groups argue that “not only does factory farming exist in Canada, it is an essential feature of our contemporary mass-production agricultural system . If not for ILO’s, Canada would not be able to produce the 800 million land animals annually.” While small farms do exist in Canada, they are not the norm. The diet of beef cattle is mainly low quality barley and corn, as well as soybean or canola meal, to increase the protein content and bring them their target weight up quickly for slaughter. It takes 7 pounds of grain to gain one pound of meat and these cattle can be gaining up to 3 pounds a day... You can do the math on how much grain that is!! All four of these foods have a high omega 6 content , not to mention a high amount of pesticides that was used in the grain growing process. These pesticides are stored in the animal fat tissue. In Canada, factory farmed beef cattle (not milking cattle) are given treatment of growth hormone for beef production. Antibiotics are used as medicines for farmers to treat sick animals, prevent disease and promote growth. Antibiotics are approved for use in beef and dairy cattle, chickens, laying hens, turkeys, pork and fish. According to the Union of Concerned Scientists, 70% of all antibiotics used in the United States are fed to livestock. Factory farmed animals are given a daily dose of antibiotics, which may not be to treat or prevent illness, but in sub therapeutic amounts, acts as a growth promoter. An article put out in 2009 on BeyongFactoryFarming.org emphasized their stance, along with the National Farmers Union and the Canadian Association of Physicians for the Environment, to the federal government to phase out the use of sub-therapeutic antibiotics in livestock production in Canada. As per the article, this practice “jeopardizes the effectiveness of antibiotics in treating human illness, promotes the development of resistant microbes and enables industrial operations to raise livestock in otherwise untenable conditions.” For over 50 years, antibiotics have been utilized in livestock production and incorporated into animal feed to prevent disease and promote growth . In the United States alone, more than 25 million pounds of antibiotics and related drugs are administered annually to animals for non-therapeutic reasons – more than eight times the 3 million pounds used to treat disease in humans. Researchers estimate anywhere from 25 to 75 percent of these antibiotics are released into the environment, many of which are the same as those prescribed to treat human and animal diseases. This overuse has led to a worsening development of bacteria that become resistant to antibiotics. These resistant bacteria make treatment of sick humans and animals more difficult, resulting in fewer effective antibiotics to prevent and treat infections. Unfortunately, I did not find any other articles in my search, past 2009, regarding any advancements in this area. Non - conventional / Organic methods: Grass-fed cattle lead a happy and healthy life in their natural habitat. These cows eat the food that they would in the wild. This more natural lifestyle reduces the risk of infection and sickness and thus, the animals require far less antibiotic treatment. It takes much more time for grass fed farmers to raise their animals healthfully and ethically, and so naturally the price tag will be higher. The grass diet also results in increased levels of Omega 3s and conjugated linoleic acid (CLA), which both have anti-tumor and anti-cancerous properties and improve cardiovascular health. Studies have shown that an animal’s diet can have an impact on the nutritional content of the meat on the consumer’s table. Grass-fed meat has been shown to contain less fat, more beneficial fatty acids, more vitamins, and to be a good source of a variety of nutrients. According to a study published in the Journal of Animal Science in 2009, eating grass-fed beef provides many benefits to consumers. Higher in beta-carotene - converts to Vitamin E in the body, which supports good eye health. Higher in vitamin E (alpha-tocopherol) - meat from grass fed cattle contains as much as 4 times higher vitamin E levels than feedlot cattle. Higher in the B-vitamins thiamin and riboflavin - improves nerve, muscle, and heart function Higher in the minerals calcium, magnesium, and potassium. Higher in total omega-3s which are fats that are essential to human health. 60 percent of the fatty acids in grass is omega-3, which is formed in the chloroplasts of green leaves. Grass-fed cattle can contain as much as 2-4 times more omega-3 fatty acids than grain-fed animals. A healthier ratio of omega-6 to omega-3 fatty acids (1.65 vs 4.84). We typically eat a diet of a high ratio of omega 6 to omega 3’s, which has been linked to increased risk of cancer, cardiovascular disease, allergies, depression, obesity, and autoimmune disorders. A ratio of 4:1 or lower is considered healthy, our typical North American diet is 10-15:1. Grass fed beef contain a 2:1 ratio. Higher in vaccenic acid (which can be transformed into CLA). Meat from grass-fed animals is the richest known source of CLA; 2-5 times more than feedlot cattle. CLA (cis-9 trans 11) has been shown to reduce cancers. Lower saturated fats is linked with reduced risk for heart disease Lower total fat – Meat from grass-fed cattle is much lower in fat, and therefore lower in calories. A 6-ounce steak from a grass-finished animal has almost 100 fewer calories than the same sized-piece from a grain-fed animal. If, like the average American, you eat about 67 pounds of beef a year, switch to grass-fed beef and you’ll save nearly 18,000 calories a year. Another resounding benefit of eating grass-fed beef is that you will have a much gentler impact on the environment. It is also very important to support local farmers in both their small businesses and mission to treat animals with respect. These are all phenomenal reasons to support a diet lower in animal products OR choose meats that are raised in more sustainable agricultural conditions. If you are considering making a change to your meat purchasing methods, feel free to contact me for assistance or advice as I have shopped around and am aware of what’s available. Resources FactoryFarmsCollective.ca Organic.org

A DIETITIAN'S GUIDE TO CONSCIOUS EATING, PART 1 - EGGS

By Kerri Sherk • 06 Apr, 2021
The basic rules of nutrition - variety, balance and moderation - do stand the test of time when it comes to good choices. But lately, the conscientious consumer now considers WHERE their food comes from and how it has been raised. My rule of thumb: choose REAL and WHOLESOME foods as close to the farm as possible. Easy right? It is: if you make it a priority and you have a little extra time to prepare your food to avoid purchasing out of convenience. When we take a look at how food production has changed over time, it is apparent how our diets have changed along with it. A growing population over the last 100 years, almost quadrupled to be precise, has created a demand for a more convenient and less labour-intensive method of producing our food. We have seen farms transition from small- and medium-sized to massive industrial-sized farms, operating with the goal to produce, maintain, and slaughter animals as efficiently and inexpensively as possible. Agricultural farms can attest to many reasons for their ability to produce more grain on fewer acres with fewer nutrient inputs. And since the end of World War 2, we have seen a dramatic rise in a different kind of processing, wherein refined sugars, additives, preservatives, and a whole whack of unpronounceable ingredients hit our diets. Despite these changes, with keen interest, a little homework, and of course the most precious commodity, time, it is possible to purchase and provide your family with ethically raised, organic, and nutritious food. Based on the available evidence, and deep-seated from my own experience and perspective, the following is the first of a 4 part series that explores the many different avenues we have in choosing healthy, sustainable food. The proverbial saying “ you are what you eat ” is repeatedly proven to be true. If you fill your diet with healthy and nutritious food, you will likely be rewarded with many health benefits. However, the saying also can be applied to our food’s food . Having a keen interest in preparing food for my family, it goes without saying that where my food comes from is essential. This would be the case for eggs, poultry, beef and pork, fish, oils, vegetables and fruit, and legumes/ grains/ snack foods. The egg has been coined the perfect food. First off, let’s get things straight regarding what’s in the grocery store when buying eggs. According to an article compiled by Sunny Brower, Jillian Dorsey, Kate Malvetti and Julie M. Fagan, Ph.D., the five main options people have when purchasing eggs are conventional, cage-free, free-range, organic and pasture-raised. Conventional eggs : The eggs purchased at supermarkets that do not have labels or have supermarket store brands are known as conventional eggs. Conventional hens beaks are clipped, which is done so hens won’t peck at themselves or other hens and hurt themselves, rendering antibiotic treatment, and are treated extremely poorly. The average battery cage allows the hen less than half a square foot, which equates to about 67-76 square inches, which is nearly 25 square inches smaller than a legal size piece of paper (Humane Society, 2013). Laying hens spend about 95 percent of their lives in these cages, which restricts the hen from spreading its wings and most other natural movements. These conventional hens are housed in these battery cages inside windowless warehouses with some containing as many as 100,000 caged chickens at a time. The conventionally farmed birds never see sunlight and are fed a diet of corn waste and chemicals, with a sub-therapeutic level of antibiotics present in the chicken feed. Over 90% of Canada’s laying hens are kept in cages (BC/SPCA Dec. 2017). Conventional eggs run about $3.50 a dozen . A “cage-free” or “free-run” egg: When you purchase cage-free/ free-run eggs, you know that the hens are not kept confined in cages and can engage in many of their natural behaviours like walking, laying eggs, and opening their wings. However, beak cutting is permitted in this case, and it doesn’t mean the birds are free to go outside. Free-run hens may wander inside the barn but there are no set guidelines for them to go outside. In addition, roaming inside the barn may be crowded. For cage-free eggs, there is no third-party auditing system to ensure that these standards are upheld; producers go by the honour system. Farmers are under pressure to shift this type of housing, as more companies promise to provide eggs from hens that don’t live in cages. Free-run eggs are approximately $5.99 per dozen . A “free-range” egg: Free-range eggs are defined by the hen having access to the outdoors. This does not mean the outdoor space is large enough for the hens, or that the hens ever went outside, especially in the winter months in Canada. Most free-range hens are housed inside barns without cages. During a free-range hen’s life, it has outdoor access, but no requirements or standards have been put into place to enforce any length of time outdoors or the quality of the land to which the bird has access. Since they are not caged, they can engage in many natural behaviours such as nesting and foraging. Free-range eggs are between $6 - $6.50 per dozen . For both “free run” and “free-range” birds, no restrictions have been put into place for what they can be fed. Both types of birds appear on their product packaging to be the better options, but their diets are not government regulated. Both types of hens are also subjected to beak cutting. As such, a sub-therapeutic level of antibiotics and other regulated additives would still be present in the chicken feed. Organic eggs: Eggs from organically raised chickens are considered free-range and are allowed outside when the weather is nice, but are kept indoors or under shelter when the weather isn’t favourable. If a farm attains an organic certification, an auditor will visit the farm usually once a year to ensure all standards are being followed. The hens are also antibiotic-free and raised on organic feed. Keep in mind that most organic eggs are still mass-produced and whether the chicken goes outside to eat is up to the discretion of the farmer. For example, Kirkland organic eggs come from hens fed organic feed but are raised in a factory farm environment with literally thousands of birds who may or may not go outside. There are exceptions to this, however, as smaller family-run organic farms typically produce eggs from 200-500 hens that do get outside to roam free. Organic eggs are around $6.49 per dozen in most grocery stores. Family-run organic farm eggs will cost a bit more. Pasture-raised eggs: Pasture-raised hens and organically-raised hens are not the same. Organic hens are fed organic, pesticide-free feed, but in most cases are raised in factory conditions. Pastured hens are not fed organic feed but get to go outside and eat as a natural chicken would. In general, pasture-raised chickens are smaller flocks of poultry in portable hen houses where the farmers rotate in fresh pasture, often-times daily. These chickens are free to eat plants and insects, which is their natural food, along with some commercial feed. Research has shown that hens that have access to the outdoors and who eat insects and plants produce eggs that have significantly higher levels of omega 3 fatty acids, vitamin D and E, and protein; four very important nutrients!! Pasture-raised eggs sell for approximately $7.50 per dozen at Mary Lous’s Market and Goodness Me, or if you’re fortunate enough, you can find pasture-raised eggs from a small farm from around your neighbourhood. Do more expensive eggs (free-range, organic, and pastured) offer a more nutritious egg? A marketplace special on CBC had experts do experiments to compare the nutrient profile in eggs of many large-scale egg companies. They reported that there were no notable differences in vitamins A, D, and E, cholesterol, and protein between organic and conventional eggs. They did, however, report that organic eggs do have double the amount of omega 3’s than conventional eggs. And additionally that pasture-raised hens and small family-run organic farmed eggs do offer a higher nutrient profile, justifying their increased cost. Besides nutrition, conscientious consumers are prepared to pay more for their eggs knowing the chicken feed is pesticide- and GMO-free and that the farmers support the humane treatment of animals. Key nutrients found in eggs: Eggs are a very good source of protein as the ratio of amino acids in an egg are at ideal levels for the human body’s protein digestion, assimilation, and metabolism. Eggs with a higher content of omega-3's come from hens that are pastured and organically fed. Regular brands will usually advertise omega-3 on their labels (which means the content is a little higher but not by much). The amount of omega-3 varies amongst brands. While these eggs may be higher in omega-3 than a conventional egg, do not rely on eggs to be your main source of this fatty acid. Omega-3-enriched or organic eggs have approximately 0.125 g of omega-3 per egg . The recommended adult intake of omega-3’s is 1.1 - 1.6 g per day . Optimal sources of omega-3’s are fatty fishes; a 3 oz portion of salmon, herring, or mackerel, containing more than 1.5 g of omega-3. Getting additional omega-3’s from your eggs is considered a BONUS ! (seafoodhealthfacts.org; scientificamerican.com) Vitamin D is found in egg yolk in a fairly small quantity: 37 IU (international units) per egg. The Canadian recommended adult vitamin D intake is 600 - 1000 IU per day with a safe upper limit of 4000 IU, and if you don’t get much sunlight, aim for upwards of 2000 IU daily . Vitamin D content in eggs is dependent on the hens exposure to sun (the more the better) so we can assume then that hens who roam outside get more sun and thus produce eggs with more vitamin D. The hens feed also dictates the amount of Vitamin D an egg will contain. At the end of the day , your choice will be determined by availability of the product, convenience for you to purchase it, the price, and your level of interest in treatment of the animal. Apart from pastured eggs from hens on small farms, there does not seem to be a whole lot of difference in nutrients between organic and conventional eggs, however organic eggs do not contain pesticides/ GMO's or antibiotics. If you eat a lot of eggs, It is worth exploring your egg farmers to find out what your hens are eating and how they live. I can’t help but applaud and support the farmers that make a living producing eggs with a higher nutrient profile from hens who are free to roam their natural environment. There is a reason these eggs are $3-4.50 more per dozen, and to me, it's worth the difference .
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