Do you know how to choose the Healthiest Bread to to eat when buying at the store or when choosing bread recipes to make? There are quite many healthy breads to eat but the key is the ingredients.
Bread is a staple item in many cultures, but not all breads are created equal.While some can be nutritious, others lack the essential nutrients your body needs. When choosing healthier options, it’s important to choose whole grain varieties with at least 3 grams of fiber per serving, less than 140 milligrams of sodium per slice, and free of unhealthy additives like high fructose corn syrup.
What to Look for When Buying Bread
When you’re in the bread aisle, don’t just look at the front of the package. Check out the ingredients list to see if there are any potential allergens or foods you want to avoid (like high fructose corn syrup).
If you have an allergy, you should look for a label that says ‘gluten-free’ or ‘wheat free.’ If you see “may contain” before wheat or another ingredient, then choose a different brand.
If you’re trying to lose weight, look for a high fiber option with minimal added sugar. Aim for around 3 grams of fiber per serving and no more than 5 grams of sugar per slice.
The healthiest bread is 100% whole-grain or sprouted grain bread without added sugar. They provide protein and fiber and have little effect on blood sugar levels compared to products made with refined grains.
Here are the seven healthiest loaves of bread you can choose.
- Ezekiel bread
Ezekiel bread is made from sprouted grains, which appear healthier than regular grains.
Sprouted grains come from whole grains that have germinated into plants. This decreases the amount of phytic acid and enzyme inhibitors in the grain and makes some nutrients, including folate and vitamins C and B6, more available.
What’s more, sprouting increases the amount of antioxidants in whole grains by up to 30 times. Ezekiel bread is also a good source of fiber, protein, folate, and vitamins and minerals.
Sourdough is a traditional type of bread made by fermenting dough using naturally occurring lactobacilli and yeast. The fermentation process produces probiotics, which can improve health.
- 100% Whole-Grain Bread
Whole-grain bread contains high amounts of fiber and other essential nutrients like magnesium and selenium. However, many of them are made with refined grains or added sugars, so check the ingredients list carefully when buying 100% whole-grain bread.
- Sprouted Bread
Sprouted grain bread is made with sprouted grains instead of flour, which may improve its nutritional value (31Trusted Source). This type of bread is generally much softer than 100% whole-grain bread, but it’s not as soft as white bread.
Rye bread is a widely available whole-grain option with a slightly sweet flavor. It’s often used for sandwiches in Europe, particularly in Germany and Eastern European countries.
Oat bread is made from oats ground into flour. It’s also widely available. Because oats are naturally gluten-free, oat bread must be labeled “gluten-free” if it’s completely gluten-free. This is because oats are often contaminated with wheat during the growing and processing stages.
Flaxseed is an excellent source of fiber and omega-3 fatty acids, making flaxseed bread a good choice for supporting heart health. The seeds also give this type of bread a nutty flavor that many people enjoy.
- Gluten Free Bread
Bread labeled gluten-free has been made without wheat, rye, or barley because these grains contain the protein gluten. For people with celiac disease or gluten sensitivity, eating foods with gluten can cause a range of physical and mental symptoms.
Gluten-free bread is made with flour from alternative grains like rice or quinoa, which are naturally gluten-free. However, some commercially prepared gluten-free bread may contain preservatives and other additives to improve its flavor and texture.
- Brown Rice Bread
Brown rice is high in magnesium and other minerals and is usually gluten-free. Brown rice is simpler to digest for certain people than other grains.
- Multigrain Bread
Multigrain bread can lower the risk of heart disease, cancer, stroke and diabetes. Multigrain bread is any type of bread made with more than one type of grain like wheat, rye, spelt, barley, and millet.
In the end, the healthiest bread to eat will likely depend on your individual dietary needs. While whole wheat products may offer health benefits that white bread does not, if you’re facing a dieting regime, the best choice for you will be the bread with the fewest carbs and highest nutritional value. Make sure that you consult with your doctor before making any changes to your diet.