Do you want to experience the worst decision fatigue of your life? Look in the bread aisle of a grocery store and try to find the healthiest bread. With the seemingly endless shapes, flavors and types , each promising their own health benefits, deciding which bread to put in your cart can be tough. Read on to learn which bread is healthy and low in calories, and which you’re better off leaving at the store.
Table of Contents
- Which bread is healthy?
- And which bread is not healthy? These are the least nutritious breads
Which bread is healthy?
Bread may be considered “bad carb” (poor source of carbohydrates), but it’s definitely not. But the type of bread you choose will determine how many vitamins and nutrients you get with each slice.
1. wholemeal bread / whole wheat bread
Whole wheat bread and whole wheat bread are often the same thing. Whole wheat refers to whole grains of an unspecified type, while whole wheat refers to whole wheat grains.
If you’re looking for a healthy bread, whole wheat bread is your first choice because it offers more nutritional value than most other breads. Unlike breads made from refined flour, this bread contains the bran, endosperm and germ of the seed of the grain. All the vitamins and nutrients of the grain are stored in it, including B vitamins, magnesium, fiber, iron and protein. These nutritious carbohydrates are associated with a lower risk of developing type 2 diabetes and heart disease. Whole grains can even help with weight loss and inflammation.
To find a good whole grain bread, however, you have to look closely at the ingredient list. Sometimes the bread package says multigrain (more on that below), which is not the same as whole grain. The percentage of whole grains can also vary from bread to bread. If the ingredient list says “100 percent whole grain,” you can be sure your bread does not contain refined flour.
2. sprouted bread is particularly healthy.
Sprouted bread can be found in some health food stores or health food stores and is also called eater’s bread. Most sprouted breads are made without flour and instead use sprouted grains that are baked into bread. Typically, these breads contain slightly more protein and less fat than other types of bread. According to Harvard Health Publishing, sprouted grains also have more nutrients than mature grains, including folate, zinc, iron, vitamin C and magnesium.
3. multigrain bread
Do not be fooled by similar names: Multigrain bread and whole wheat bread are not the same. Multigrain bread can be whole wheat, but not necessarily. Multigrain simply means that the bread is made from multiple grains – but they may be processed and stripped of nutrients. Make sure the bread is at least 90% whole grain flour.
Multigrain bread may not contain as much fiber or nutrients as whole grain bread. Since fiber plays a role in keeping blood sugar levels steady, you may not feel as full after a multigrain bread made with processed grains as you would after a whole grain bread.
4. rye bread
Rye bread is also good for the gut, especially when baked with sourdough starter. At the bakery, it is made mainly from refined rye flour, but whole-grain rye breads are also available. Although darker breads like rye and pumpernickel (more on that below) seem healthier and more nutritious than lighter varieties, that’s not always the case. It all depends on what’s on the ingredient list.
Don’t assume that the darker the color, the better the bread. Some breads are colored with molasses or dyes. Many people assume they are buying a dark bread, but that doesn’t necessarily mean anything. Again, look for “whole grain” in the ingredient list.
5. pumpernickel bread
Pumpernickel bread is made from whole grain rye and is considered a typical German bread. (It makes a super base for an avocado toast .) Pumpernickel is often heavier and sweeter than most breads, so check the sugar content of the bread you choose carefully. Sugar is a master of hiding. It doesn’t have to say ‘sugar’ on the label – it can also be in the form of molasses, sugar cane juice or high fructose corn syrup. Sometimes there can be more than one source of sugar in your bread without you realizing it.
6. sourdough bread
What exactly makes sourdough so sour? It’s because of the fermentation of flour and lactic acid bacteria in the flour. Unlike many other types of bread, sourdough requires a starter, a combination of flour and water that is fermented for several days. But despite the sour taste, sourdough bread is not much different from other types of bread. What makes sourdough bread healthy for the intestines, you will learn in this article .
And what bread is not healthy? These are the least nutritious breads.
Although these breads are often considered not so nutritious, they can still be part of a healthy diet. Many specialty breads are also part of various traditional cuisines, which means you shouldn’t neglect them just because they may not be as healthy as other varieties. You can still enjoy these fine breads as part of a healthy diet, but in moderation.
White bread is not too high on the list when it comes to nutritional value. Sliced white bread is thought to be low in whole grains and therefore low in nutrients such as vitamins, minerals, protein and fiber.
As mentioned earlier, it’s okay to enjoy the bread that tastes best to you. However, as often as possible, try to pair a white bread sandwich with more nutrient-dense foods such as fiber-rich vegetables and lean protein.
Specialty breads: ciabatta, pita, focaccia and brioche.
Most specialty breads such as ciabatta, pita bread, focaccia and brioche are made with refined white flour. Often, more fatty ingredients such as butter or eggs are used for this purpose. To make the dough rise well, these breads are also combined with very high gluten flours. This is important to know if you are gluten sensitive or have a gluten intolerance.