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When it comes to healthy bread options, varieties made from 100% whole grains are loaded with essential nutrients and dietary fiber
When it comes to healthy bread options, gone are the days when your only choices were those made from refined flour. Nowadays, there are a wide range of varieties available, made from whole grains such as wheat, oats, barley, or multigrain mixes. Any 100% whole grain bread is loaded with nutrients and fiber and an excellent choice for healthy eating.
Of course, choosing the right type of bread for you depends on whether you have conditions such as a gluten sensitivity or irritable bowel disease. And if you are trying to lose weight or following a strict keto diet, you may want to ditch the grains and choose breads made from nuts, such as almond flour bread.
Also, it’s important to remember that it’s not just the type of bread you choose that matters but also the quantity you eat and type of things you choose to put on top.
7 of the healthiest breads
- 100% whole grain: This is made with whole grains, which means it contains all three edible parts of the grain (bran, germ, and endosperm). Thus, it is loaded with nutrients including fiber, vitamins, and minerals, most of which typically get lost in the refining process. It’s important to choose breads that have “100%” on the label because many that are marketed as whole grain actually contain a large proportion of refined flour along with whole grain flour. Whole grain breads have a lower glycemic index than refined flour breads, which means that they do not increase blood sugar levels and are therefore suitable if you have diabetes or are trying to lose weight.
- Multigrain: Multigrain breads contain a mix of whole grains such as wheat, oats, quinoa, and barley, providing you with the benefits of several grains in a single bread. However, make sure to check the label to ensure that 100% whole grains are used.
- Sprouted: Sprouted bread is made from sprouted grains, beans, and seeds. The process of sprouting improves the nutritional profile of these breads, making them rich in protein, fiber, and vitamins. Sprouted breads also have a low glycemic index and are thus good options for people with diabetes. They have a bit of coarse texture unlike most other types of bread.
- Flaxseed: Some breads contain both whole grain and flaxseeds. In addition to the benefits of whole grains, they have added benefits of flaxseeds, which are great sources of omega-3 fats, antioxidants, protein, fiber, and minerals. Flaxseeds provide a unique texture and crunch to each bite, making these breads a great breakfast option. Chia, sesame, and pumpkin seeds may also be added to breads to improve their nutrition profile.
- Sourdough: Sourdough is made with whole wheat flour and has a distinctive tangy flavor, loaded with fiber, protein, antioxidants, minerals, and vitamins. It can aid in digestion, help regulate appetite and blood sugar levels, and boost immunity. While you can make your own sourdough bread at home, be cautious of bacterial or fungal contamination in your sourdough starter.
- Millet: Millet bread is made up of tiny grains such as pearl, finger, foxtail, and little millets and is rich in fiber, protein, and antioxidants. Millets are naturally gluten-free and thus suitable for people with gluten intolerance or celiac disease. Make sure, however, that the label says “gluten-free” because sometimes gluten is added during processing.
- Oat: Oats are a naturally gluten-free grain that has several health benefits, including promoting heart health, aiding digestion, improving gut health, regulating blood sugar and cholesterol levels, boosting immunity, and managing weight. If you are gluten-sensitive, make sure to select oat bread that has “gluten-free” on the label.