Bread is not the enemy of your diet! At least it shouldn’t be anymore. With the proliferation and popularity of low-carb diets bread started to get a bad rap. But the fact is most people can’t resist the yummy goodness of bread and truth be told not all breads are created equal. While moderation is always key to any type of food, eating healthier bread will not only satisfy your bread craving, but also make every bite count. There’s a lot of advice and information on what’s the ‘best’ type of bread to eat, so let’s break down some facts so you can make the best choice for you.
In general, the ideal is to stay clear of white bread if you’re looking for healthy bread options. The word ‘whole’ is your friend when it comes to checking different types of bread and brands. You want to find whole grain, whole wheat and even stone-ground wheat — all of which will be some of the best breads you can consume. The reason for this is that these ‘whole’ breads contain the entire grain and all the healthy benefits that come from them. Try to opt for these types of breads over ones that contain ‘enriched wheat flour’ or ‘unbleached wheat flour’. Breads with these ingredients may have healthy sounding names like ’10-Grain’, etc. but if the ingredient list doesn’t say 100% Whole Wheat at the very top, then it’s just not as healthy of an option.
And while we’re on the subject of the ingredient list of any bread, the largest amount of whatever the bread is made from is listed first. If whole wheat isn’t first on the list, then just look for options where it is.
While whole-wheat bread is a good daily option for a variety of foods from sandwiches to a morning English muffin, there are other healthy breads that can be mixed in to any diet for something different. Hemp bread is high in protein and omega-3 fat and there’s no THC in it (the compound used to make cannabis). Another healthy bread option is Flaxseed bread; flaxseed has been shown to help reduce arthritic pain so getting it from bread can be a tasty option. While not as easy to find, Pumpernickel is another good bread to add into your diet for some different flavor once in a while. It’s a type of sourdough bread and one of its main ingredients is rye flour. You can spot it by its round shape and intense dark color, which comes from the fact that molasses is one of its ingredients.
For a quick snack different types of crispbreads are generally low in calories and offer better health benefits than a processed cracker. Crispbreads are often nutty and crunchy and can be topped with anything from cream cheese to a slice of pepperoni to some smoked salmon. The crispiness makes for an excellent base and the whole grains in the bread part will make for an overall healthier snack. With so many options, check the different brands and again, try to zero in on ones with ‘whole-grain’ as the main ingredient.K
Karen Walter is a happily married mother of three who enjoys sharing healthy living tips as a contributing writer at Hive Health Media.