Those were the days when we only ate white bread. While it comes to bread, most people are aware that whole-grain breads have more nutritious value than white, fluffy, highly milled loaves. However, it's not always simple to choose a healthy loaf when you're at the grocery store.
Occasionally, a refined loaf of bread might pass for something more healthy than it really is. If you go down the bread aisle, you'll see names like whole wheat, multigrain, seven-grain, 12-grain, all-natural, organic, and enriched, to name a few. Whole wheat is the most common kind of bread.
Who wouldn't throw their hands up in frustration when faced with the task of deciding what to buy?
Dietitian Laura Jeffers, MEd, RD, LD, breaks down which breads are healthier and which ones you should avoid at all costs in this article.
Look for ‘100%’ on labels
Whenever you're in the bread department at your local grocery store, search for packages that say "100 percent whole-grain" or "100 percent whole-wheat."
"If you're asking which is better, any one will suffice," Jeffers says of the options. "Whole wheat is a whole grain," says the author.
Despite the fact that various grains provide varied advantages, wheat is the primary ingredient in many whole-grain breads. If you're seeking for a tasty blend of grains, go no further than the ingredient label. The primary components should be put first, followed by the quantity of each ingredient in the loaf (wheat, oats, flax seeds, barley, buckwheat, etc.).
Be wary of phrases such as 'wheat' or multigrain' that do not specify a proportion of the grain.
"They may seem to be nutritious, but they are most likely manufactured with white flour, either partly or entirely refined." Wheat flour is composed of 75% white flour and just 25% whole wheat," says the USDA.
Avoid the word "Enriched"
‘Enriched’ is another smart phrase that refers to the fact that the bread maker has added nutrients to a white loaf that would otherwise be devoid of nutrition. Take your time and search for something else when you see that term on a label.
A refined loaf of bread with synthetic nutrients added to replace those natural elements lost during the milling process is what you'll find in the store, unless the box says 100 percent whole wheat and whole wheat is listed as the first ingredient on the label.
Good bread makes your body happy
The health advantages of consuming 100 percent whole-wheat or whole-grain products outweigh the flavor alone. Eating whole-grain foods as part of a balanced diet may help to lessen your risk for a variety of illnesses, including the following:
- Stroke.
- Diabetes.
- Heart disease
- Asthma.
- Colorectal cancer
Besides being high in protein and fiber, whole grains are also high in B vitamins and a variety of other minerals that may help to decrease blood pressure and gum disease, boost the immune system, and assist in regulating weight. According to the Whole Grains Council, the advantages are highest when at least three servings of whole grains are consumed every day, although every whole grain is beneficial.
Don't settle for inferior bread.
Aside from sourdough, most other breads are created from grains that have been finely milled. The flour that results is whiter and lighter — and this is true in more ways than one.
Not only does refined flour seem whiter and bake fluffier than unrefined flour, but it also lacks many of the elements necessary for optimal health and nutrition. Whole grains are made up of three parts: the bran, the germ, and the endosperm.
A mechanical removal of the bran, which is a fiber-rich outer layer of the grain that also includes B vitamins and other minerals, occurs during the milling process. Milling also eliminates the second germ layer, which is rich in Vitamin E and important fatty acids and is removed during the milling process. What is left after that is the starchy core, which is turned into flour and used in a variety of baking applications.
Refined flour lacks all of those beneficial elements, and starchy foods such as white bread may rapidly boost blood sugar levels, putting you at risk for illnesses such as diabetes, according to Dr. Ayala. "That is why you should consider nothing but the best: whole wheat or whole-grain bread that is 100 percent whole wheat."
