Home How to Guide What is the healthiest bread? What makes bread good for you? Bread is one of the oldest staples in the western diet. Today much of the bread lining supermarket shelves is made on a mass scale and often contains additives to speed production, extend shelf life, improve flavour and texture and return the nutrients lost during processing. The first thing to consider is the flour — white bread is made from processed flour which has been milled to remove the bran and germ of the grain, leaving just the starch-packed endosperm.
This means all the fibre and much of the vitamins and minerals have been removed. The resulting flour has a fine, light texture and a longer shelf life. In the UK, any white or brown flour not including wholemeal is legally required to have calcium, iron, thiamine vitamin B1 and nicotinic acid B3 added back by the manufacturer. White, refined flour results in a bread which is quick and easy to digest. Eaten regularly and in high amounts, foods like this may lead to weight gain and an increased risk of metabolic conditions such as Type 2 diabetes and heart disease.
Wholegrain flour, on the other hand, includes all three parts of the grain — bran, wheatgerm and endosperm. This ensures the naturally-occurring nutrients of the grain are retained, along with the fibre.
Wholegrain, wholemeal or wholewheat are all wholegrain products, but you may be surprised to learn that granary and wheat germ are not. Granary refers to a bread which contains malted wheat or barley flakes, and may or may not be made from wholemeal flour; whereas wheat germ is made from white flour to which 10 per cent wheat germ is added. Wholegrains, of which wholewheat, rye and spelt are all examples, are nutrient-rich and, when eaten regularly, may protect against chronic diseases.
These diseases include heart disease and stroke, certain forms of cancer and Type 2 diabetes. You may find it in the freezer section or the bread aisle, depending on where you shop. It's not as fancy as some of the other sounding breads, but whole-wheat bread is a healthy classic. Look for whole-wheat flour as the first ingredient. If wheat flour is listed first, that's not actually a whole-grain flour. You'll want to check the sugar and sodium content too.
You can find whole-wheat sandwich bread, but also whole-wheat naan bread and pita bread. If you are up for it, you can make your own at home with our healthy whole-wheat bread recipes. If you haven't hopped on the sourdough baking trend yet, you should at least try eating some. Sourdough is made by fermenting flour and water rather than using yeast. The fermentation process may make some nutrients more available in the bread. There usually isn't added sugar either.
Most flour is made from wheat so the term 'wheat flour' does not mean it's whole grain. Keeping this in mind, here are some of the unhealthiest breads you should steer clear of next time you're food shopping. It has 1. Potato bread may be a favorite thanks to its plush, soft texture, but the added potato doesn't add any extra health benefits.
With one measly gram of fiber, this slice will quickly run through your digestive system, leaving you feeling hungry shortly after and causing you to eat more food than you truly need. Plus, as Ward points out, "unless it's whole wheat, potato bread is as refined as white bread.
We know that higher fiber and whole grain products have been linked to showing that they can decrease the risk of high cholesterol, help decrease weight, and also decrease the risk of cardiovascular disease," says Crandall. But now all is lost if you really don't think you can shake the white bread. Again, it just depends on which type of white bread you're looking at.
It also has additional B vitamins. However, white bread is lower in fiber, but it's not devoid of it. Just be sure you're staying away from the bread options that are loaded up with sodium and added sugar and are higher in fiber, and you're on the right track.
Yes, it's possible to still eat bread and stay on course with your health goals. Nutrition info per slice: cal, 6 g pro, 23 g carb, 3 g fiber, 4 g sugars 4 g added sugars , 2 g fat 0. For those watching their carb and calorie intake, but still want a white bread—like flavor and texture, Harris-Pincus loves this option.
She says it tastes just like regular white bread, with a fraction of the calories and a ton of fiber. Nutrition info per slice: 40 cal, 2 g pro, 13 g carb, 7 g fiber, 1 g sugars 0 g added sugars , 0. Nutrition info per slice: 30 cal, 3 g pro, 13 g carb, 11 g fiber, 1 g sugars 0 g added sugars , 1 g fat 0 g sat fat , 85 mg sodium. This gluten-free bread is packed with texture, subtle sweetness, and wholesome ingredients all in one.
Ingredients like eggs, golden flaxseed meal, raisins, arrowroot flour, cashew butter, almond butter, almond flour, and more make for a hearty bread without classic grains.
Nutrition info per slice: 90 cal, 3 g pro, 9 g carb, 3 g fiber, 2 g sugars 0 g added sugars , 5 g fat 1 g sat fat , mg sodium. This nut-free option blends organic sprouted whole wheat with organic barley for a luxurious, fiber-packed texture. Nutrition info per slice: cal, 7 g pro, 19 g carb, 5 g fiber, 1 g sugars 1 g added sugars , 1 g fat 0 g sat fat , mg sodium.
Weight Loss. Type keyword s to search. Today's Top Stories. Ab Exercises for a Stronger Core. Advertisement - Continue Reading Below.
0コメント