White or Wheat? The Answer May Surprise You.


– Does White Bread or Whole Wheat Bread have more Folic Acid (a.k.a vitamin B9)?

– Which has more Riboflavin (aka vitamin B2)?

Niacin (aka vitamin B3)?

Thiamine (aka vitamin B1)?

– Which kind of bread has more Iron?

To find the answers, take a look at some nutritional info from Pepperidge Farm’s bread. Notice anything surprising??

The white bread most often has the same, or more B vitamins and iron than the whole wheat bread! Why is that??

Well, the answer lies in the type of flour used to make the bread. Most white bread in the US is made from enriched flour. In fact, there is mandatory legislation in place in the US to fortify flour with at least folic acid or iron.

Does this mean that white bread is better than whole wheat? No. One type of bread is not inherently better than another. Just like for any food. One cannot justify any food being “better” or “worse” than any other. Everything depends on the individual and the situation.


Let’s promote nutrition education instead of judgement and health propaganda. The choice to eat or not to eat something is up to YOU. Do your research, understand the nutrition, and then eat.  And move on with life. Food fuels us and should only exist as positive influences in our lives.

Now whether you choose White bread or Whole Wheat bread for your sandwich today, know the nutrients you are getting, and which ones you are not. Enjoy your lunch, and remember this: There are no bad foods! (only bad relationships with food!)

Happy Eating!!


Oreos. Their BIG nutrition secret

So you ate a few Oreo cookies at your office party, are now on a sugar high and bouncing around the cubicle because of the extra carbohydrates you just consumed. No surprise right? Oreos=Cookies=Sugar=AL:KJ:LKJAD!!!!

Oreos: the chocolate sandwich cookie with some secret nutritional benefits
Oreos: the chocolate sandwich cookie with secret nutritional benefits

Well here is something that probably WILL surprise you about Oreo nutrition:

A serving of Oreos (three cookies) contains about 10% of your daily recommended IRON intake. Huh??

That’s right. Milk’s favorite cookie has iron. How??

If you take a look at the first ingredient list after sugar, you’ll see the words Unbleached Enriched Flour, followed by a whole list of micronutrients.

Americans love Oreos. Click the image for an Oreo cheesecake recipe
Americans love Oreos. Click the image for an Oreo cheesecake recipe

The U.S. is one of many countries that mandates fortification of industrial milled wheat flour with nutrients like folic acid and iron, as a public health initiative to prevent neural tube defects in newborns and conditions such as anemia. Check out the full list here.

Click the image to see the ingredient list and nutritional info for Oreos!
Click the image to see the ingredient list and nutritional info for Oreos!

Cool right? In fact, most of the packaged products you buy (bread, pancake mix, tortillas, cookies, crackers) are made from enriched flour, which means it is fortified with essential nutrients!

That means Oreos not only include iron and folic acid (aka vitamin B9), but vitamins B1 (Thiamine), B2(Riboflavin) and B3(Niacin) as well. Check out the Oreo’s nutrition label! Share this fun fact with all your Oreo-loving friends! Happy snacking!