You might wonder how to get the most out of the bread you eat. Is it possible to pick a bread that is healthy for you? Or should you give it up altogether? Don’t give it up just yet. There are certain things to factor in when choosing your bread. Choosing wisely will help you reach your goal of health.
Choosing a Healthy Bread
Read the labels: The first component you should search for is “whole wheat flour.” Stay away from substances like “wheat flour,” which is simply another name for white flour.
Limit sugar intake: It’s a warning sign when high fructose corn syrup, honey, sugar, and other sweeteners are listed first in the ingredients. You should also avoid artificial sweeteners like aspartame or sucralose. Instead, choose natural alternatives like stevia, monk fruit, or dried fruit like raisins. When selecting a healthy loaf, eight grams of sugar should be the absolute limit you observe.
Look at the fiber: Choose bread with at least two to three grams of fiber and three to five grams of protein per slice. This choice will help delay digestion and reduce sugar surges. Higher-fiber and higher-protein bread can help you feel fuller for longer.
Watch your caloric intake: 30–50 calories per slice is a good goal. However, you can go as high as 120 calories per slice if the rest of your diet is relatively healthy.
Three Healthy Options
- Sprouted Whole Grain
Sprouted bread is made from whole grains exposed to heat and moisture. Studies show that sprouting increases certain nutrients, such as folate. You can also increase your antioxidants while breaking down starches in grains. This can help with carbohydrate content. Sprouted bread is also high in fiber and protein so that you will feel fuller longer.
Sourdough contains prebiotics that are created during the fermentation process. This addition is known to aid in digestion. Sourdough also has a lower glycemic level, which helps maintain your blood sugar. When choosing sourdough bread, look for one made with whole wheat since it can be made with white or whole wheat. The whole wheat brand will provide you with more iron and fiber.
- Oat Bread
Oats are high in fiber and beneficial nutrients, such as magnesium and zinc. It’s thought that oats might also lower cholesterol and help decrease low blood pressure. You have to pay attention when choosing oat bread, though. Pay attention to make sure the brand you’re choosing doesn’t include refined sugars or oils.
These are just three options when shopping for healthy bread. Finding one you like may take time, but the health benefits you can enjoy are worth it.