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For bread lovers, which one is the healthier? Some healthy suggestions to guide you:
When browsing the bread aisle at your grocery store, look for the term “100% whole-grain” or “100% whole-wheat” on the package.
Although different grains offer different benefits, many whole-grain breads are primarily made with wheat. If you’re looking for a nice mix of grains, check the ingredient label. Primary ingredients should be listed first in order of the amount within the loaf (wheat, oats, flax seeds, barley, buckwheat, etc.). Refined white flour is 75% white flour and only 25% whole-wheat.”
Unless you find that 100% on the package and whole-wheat listed as the first ingredient on the label, the bread is simply a refined loaf of bread with synthetic nutrients added to replenish those natural nutrients lost in the milling process.
The benefits of eating 100% whole-wheat or whole-grain far surpass just the taste. Eating whole-grain foods within an overall healthy diet helps to lower your risk for many diseases, including:
Whole-grains are also rich in protein, fiber, B vitamins and many other nutrients that help to lower blood pressure, reduce gum disease, strengthen the immune system and help control weight.
Most other bread is made with grains that have been finely milled. The resulting flour is whiter and lighter — in more ways than one.
Not only does this refined flour look whiter and bake fluffier, but it also falls short of many of the nutrients essential to optimum health. Whole-grains begin as a whole grain kernel: bran, germ, endosperm.
The milling process mechanically removes the bran, which is the fiber-rich outer layer of the grain and contains B vitamins and other minerals. Milling also removes the second germ layer, which is rich in Vitamin E and essential fatty acids. In the end, what’s left is the starchy center, which is ground into flour for various baking purposes.
“Refined flour lacks all of those wonderful nutrients and high-starch foods like white bread can quickly raise your blood sugar levels, putting you at risk for diseases like diabetes,” she says. “That’s why you should consider nothing but the best: 100% whole wheat or whole-grain bread.”
Sourdough Bread
Sourdough is made by fermenting flour and water rather than using yeast. The fermentation process may make some nutrients more available in the bread., and importantly, there usually isn't added sugar.
Sourdough seems to have health benefits beyond just providing energy from carbohydrates. sourdough has its own microbiome—including "good" bacteria—and that when we eat it, it can influence our own gut microbiome, leading to better digestion. And when made with whole grains, sourdough bread might raise blood sugar less than other whole-grain breads
Sourdough bread contains higher levels of vitamins, minerals, and antioxidants than other breads. It also contains lower levels of phytate and therefore allows your body to absorb the nutrients it contains more easily than those in regular bread.
Sourdough bread contains lower amounts of gluten, lower levels of antinutrients, and more prebiotics, all of which may help improve your digestion and may help control blood sugar better than bread made using traditional baker’s yeast.
On average, one medium slice of sourdough bread made with white flour and weighing approximately 2 ounces (59 grams) contains.
Calories: 188
Carbs: 37 grams
Fiber: 2 grams
Protein: 8 grams
Fat: 1 gram
Selenium: 32% of the Daily Value (DV)
Folate: 21% of the DV
Thiamine: 21% of the DV
Niacin: 20% of the DV
Riboflavin: 17% of the DV
Manganese: 15% of the DV
Iron: 13% of the DV
Copper: 10%
Whole-Wheat Bread:
Whole wheat bread is generally considered a nutritious addition to a well-rounded diet and can be an excellent choice for boosting whole grain intake. While nutritional value can vary based on brand and recipe, whole wheat bread tends to be associated with a number of health benefits.
Whole grains include all three parts of the grain kernel: the fiber-packed bran, the nutrient-dense germ, and the starch and protein-rich endosperm. Experts recommend whole grains over refined grains because including the bran and the germ means more fiber, protein, vitamins, minerals, and antioxidants.Eating whole grains has been linked to a reduced risk of cardiovascular disease, stroke, and type 2 diabetes. The fiber found in whole grains also has a positive impact on digestive health.
Not only are whole grain breads more nutritious, but the added nutrients pack more depth of flavor. However, choosing the right whole grain bread is not as simple as picking up any package that states “whole grain” in the title. To help you find the best bread we researched various options and considered their whole ingredients, nutritional value, flavor
While it's not as fancy as some of the other breads, whole-wheat bread is a healthy classic When deciding between whole-wheat breads, look for whole-wheat flour as the first ingredient.
The one type that always stands out is sprouted grain bread. These breads are often found in the freezer, and they're made with whole grains. They also tend to have less sodium and more protein than many other breads.
Whole Wheat Bread Nutrition Facts
The following nutrition information for one slice (43g) of whole wheat bread has been provided by the USDA.2
Calories: 80
Fat: 0g
Sodium: 170mg
Carbohydrates: 20g
Fiber: 3g
Sugars: 4g
Protein: 5g
Cholesterol: 0mg
Calcium: 9.03mg
Iron: 1mg
Potassium: 95mg
Carbs
Whole wheat bread is loaded with complex carbohydrates, which take longer for the body to process and tend to impact blood sugar at a slow, steady pace.
Whole Wheat English Muffins
While they're technically not bread, you will find English muffins in the bread aisle. and you can still use them as with bread, look for a whole-grain English muffins, and check the labels for sodium and added sugars.
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