We all love bread, but we still run away from it. Many fit and health-conscious people banished bread from their pantries long ago because it’s high on the glycemic index scale. This spikes up blood sugar levels, however, that is mostly the case with white bread. Despite what many people believe, some types of bread are excellent for a person’s health.
Certain types are high in fiber, vitamins and minerals. On the other hand, some are made from refined grains and offer little in terms of nutrition. One-hundred percent whole grain and whole wheat bread varieties are typically regarded as the best.
Replacing white bread with a more healthful version is a convenient way to improve your diet.
With so many variables to factor in, you must wonder what kind of bread is the healthiest.
Let’s take a look at the healthiest options out there:
1) Ezekiel bread
Ezekiel bread is just as unique as its name. Manufacturers use sprouted whole grains to make this bread. It has the same benefits as whole-grain bread and may also provide extra nutrients.
The process of soaking the whole grains when they are sprouting increases the grains’ nutritional content.
Ezekiel bread usually contains several different types of grains and legumes. These provide a range of additional nutrients such as barley, lentils and spelt. Moreover, it also contains calcium, iron and riboflavin.
in fact, most sprouted breads are high in fibre and protein as well. Thus, they’re more filling than highly refined breads.
One slice (34 grams) of Ezekiel 4:9 Sprouted Whole-Grain Bread offers:
- Calories: 80
- Protein: 4 grams
- Fat: 0.5 grams
- Carbs: 15 grams
- Fibre: 3 grams
2) 100% whole wheat
Whole grains are much more nutritious and less processed. They retain most of their nutrients such as protein, fat, vitamins, minerals, and beneficial plant compounds. This is because whole grain keeps the entire grain intact.
Whole grains, including whole wheat, are higher in fibre and one of the healthiest alternatives to white bread. According to research, whole grains have been linked to numerous health benefits such as decreased risk of type 2 diabetes, heart disease and certain cancers.
On the flipside, it’s important to pay attention to what the labels say. Many manufacturers label breads “whole wheat” so that they appear healthier, even when they mostly consist of refined flour. Always go for options that list ‘whole’ as the first word in the ingredients list.
Most packaging ranks products by weight, with the most abundant ingredient at the start. Look for breads that have 100% whole-wheat or whole-grain flour listed as their first ingredient and do not sneak unnecessary ingredients, such as added sugars or vegetable oils.
One slice (46 grams) of whole-wheat bread offers:
- Calories: 110
- Protein: 4 grams
- Fat: 0.5 grams
- Carbs: 23 grams
- Fibre: 4 grams
3) 100% sprouted rye bread
Rye bread contains the flour of rye grains, a grain similar to wheat. It may resemble wheat, but it is usually darker and denser. In fact, rye is more nutritious in comparison to wheat.
Furthermore, studies show that rye bread may lead to greater fullness and have less of an impact on blood sugar than wheat bread. Due to its high soluble fibre content, rye has the ability to lower your body’s insulin response.
The healthiest rye breads are made from 100% whole-grain sprouted rye flour, in addition to other sprouted grain flours.
One slice (28 grams) of sprouted rye bread provides:
- Calories: 60
- Protein: 4 grams
- Fat: 1 gram
- Carbs: 12 grams
- Fibre: 3 grams
4) Oat bread
A delightful combination of oats, whole-wheat flour, yeast, water and salt give birth to an appetising oat bread. It’s common knowledge that oats are one of the healthiest foods out there. They are especially high in fibre and other nutrients like magnesium, iron, zinc and vitamin B1.
Beta-glucan, the fibre present in oats may help lower cholesterol levels, regulate blood sugar and decrease high blood pressure.
One needs to look carefully at the label while buying to ensure that oats and whole-wheat flour are listed as the first two ingredients.
One slice (48 grams) of whole-grain oat bread offers:
- Calories: 130
- Protein: 6 grams
- Fat: 1.5 grams
- Carbs: 23 grams
- Fibre: 4 grams
DISCLAIMER
The priority, in this blog, is to supply the reader with clear and unambiguous information. However, neither The New Me nor Gagan Dhawan makes promises, or guarantees regarding the completeness of the information found here. The content is not a replacement for advice of a licensed professional. The opinions expressed in this blog are solely that of the writer’s.
