The Healthiest Breads – What Dieticians Recommend
Bread is associated with white wheat, high calorie and extra weight in minds of many people. Actually, this is not like that and the key point here is to choose the right bread. Among wide variety there are several healthy breads that are not only low in calorie, but also highly beneficial in fighting with some diseases.
Let’s find out which breads are the healthiest and why are they recommended by dieticians.
How to know which bread is healthy?
When you go to a bakery you can see so many types of bread that you will definitely get confused. They have different brands, different shape, different ingredients and tastes, but all have charming smell. So, how to distinguish healthy bread from unhealthy? What should be paid attention for?
You can avoid wrong type of bread just by reading ingredients and nutrients. Here are the tips for you:
1. Always choose bread made of “100% whole wheat flour”, not just “wheat flour”.
2. Avoid sweetened breads that contain sugar, honey or syrup. For healthy breads the acceptable amount of sugar is up to 5 grams per slice.
3. Look for breads that are rich in nutrients: 3-5 grams of fiber and 3-6 grams of protein per slice.
4. Loaves made of corn or rice starch ale low in fiber and usually contain more fat and sugar. Therefore, better refrain from buying these breads.
Now, let’s see what are the healthiest breads and what are their main ingredient.
Sprouted wholegrain bread
Sprouted wholegrains are the seeds that have started to sprout in warm and moisturized atmosphere. According to Harvard Health Publishing sprouted grains have more nutrients than regular whole grains. These nutrients include protein, folate, magnesium, zinc, iron and vitamin C.
To prepare the bread before the grains need to be prepared. As grains can be used wheat, millet, barley or a mix of different grains. Grains go through germination process which include them to soak and germinate under necessary temperature and moisture condition. Because of this process sprouted wholegrain bread has unique flavor and sweetness.
Sprouted breads are low in carbs and rich in antioxidants. Therefore, this type of bread is a good choice for people with diabetes.
Nutrition per slice of Ezekiel: calorie-140, fat-3.5 gr, fiber-4 gr, protein-5 gr
Whole wheat is among the healthiest breads. The main difference between whole wheat and refined grain bread is that the latter does not contain germs and brans. Germs and brans contain in much amount protein, vitamins and minerals which in turn increases the nutritious value of bread.
Breads made of whole wheat have many benefits and are recommended for people with diabetes, cardiovascular diseases and metabolic risk factors. Moreover, those who fight with excess weight can also enjoy the delicious taste of bread and not do not worry about weight gain.
When you buy whole wheat bread at bakery or shop pay attention to the ingredients. Look for bread with 100% whole wheat or whole grain without additional sugar. Only these types of breads are healthy for your body.
Nutrition per slice: calorie-110, fat-0.5 gr, fiber-4 gr, protein-4 gr
Sourdough is not a name but a method of making bread. The dough for bread needs to be proceeded through fermentation process that requires lactic acid bacteria and wild yeast. Sourdough making process takes a long time, but the result worth it. It is difficult to describe the aroma of the freshly baked bread.
Health benefits of sourdough bread include low glycemic index and rich nutritional value. Low glycemic index means that the dough contains reduced amount of carbohydrates which won’t impact blood sugar. So, it recommended for gluten-sensitive people and people with high blood pressure. Furthermore, fermentation allows to increase the nutritional value of the bread making it enriched with fibers, iron and other nutrients.
Probiotics and prebiotics created during fermentation process help the human body better absorb nutrients and promote good digestion. Also, you can keep sourdough bread longer than other bread types and you can prepare bread with different types of flour.
Nutrition per slice: calorie-120, fat-0 gr, fiber-3 gr, protein-4 gr
Due to high level of omega-3 and omega-6 fatty acids flaxseeds are unique product. These two elements are responsible to regulate blood pressure and inflammatory responses in the body. Besides flaxseeds are the greatest source of dietary fibers, high quality proteins and phytonutrients.
Irreplaceable nutritional value of flax bread helps to reduce cholesterol level and blood pressure. Regularly consuming flax bread is beneficial for diabetes, also it reduces the risk of breast cancer and stroke.
In addition to its great health benefits flaxseed bread also has delicious taste. It has brown color and flaxseeds give the bread pleasant nutty taste. No doubt, flax bread will make your breakfast healthy and tasty.
Nutrition per slice: calorie-50, fat-1 gr, fiber-4 gr, protein-3 gr
Oatmeal is popular breakfast for being healthy, having low calories and rich in carbs that help to keep full longer. So, what about oat bread? Is it also healthy? Yes, of course. Studies show that oats have less starch than wheat, and more protein and four times more fats.
Oatmeal bread is highly appreciated for its health benefits in reducing blood cholesterol and risk of heart diseases. That’s all due to beta-glucan fiber in oat flour. Because of beta-glucan oat bread and oatmeal are among the healthiest products.
However, oat bread doesn’t contain only oat flour, it is usually mixed with whole wheat flour. Because beta-glucan in oats makes the work with dough difficult and tedious.
Nutrition per slice: calorie-130, fat-1.5 gr, fiber-4 gr, protein-6 gr
What makes the rye bread to deserve place in this list? Dietary fibers and bioactive phenolic compounds are the key points to nutritional value of rye bread.
Rye bread is popular in Europe, especially in Germany. Depending on flour type and manufacturing process the color of rye bread may vary from light to middle and dark. Accordingly, the taste also distinguished from mild to strong acidic taste. Moreover, rye bread has dense texture because of absence of glutenin.
Comparing to wheat bread rye bread contains more nutrients, including iron and calcium. Studies show that consuming rye bread in adequate amount helps to regulate blood sugar. Therefore, it is beneficial for type 2 diabetes and for people with obesity.
Rye bread can be made from 100%rye flour or in combination with wheat flour.
Nutrition per slice: calorie-90, fat-1.5 gr, fiber-2.02 gr, protein-3 gr
What is gluten and why many people think that gluten-free bread is healthier than gluten bread? Gluten is a protein that exists in grains such wheat, rye and barley. And it is a wrong assumption to think that gluten-free breads are healthy and those that contain gluten are not. Not all gluten-free breads are healthy as many of them contain refined flour and high amount of sugar.
Healthy gluten-free breads should be made of gluten-free flour as the main ingredient. Almond, coconut, corn, brown rice, tapioca and potato flour contain no gluten. Gluten-free loaves may include one type or mix of several types of flour.
Dieticians recommend gluten-free bread for those with gluten sensitivity https://bakerpedia.com/processes/gluten-sensitivity/ of different forms. Wheat allergy, celiac disease and non-celiac gluten sensitivity are among these forms where gluten containing products may harm health condition.
Nutrition per slice: calorie-80, fat-5 gr, fiber-5 gr, protein-1 gr
If you excluded bread from your diet not to gain extra weight or becuse of certain diseases, there are several healty ones. Here we provided you the healthiest breads that can even help for those with diabetes and cardiovascular diseases. Whether you make homemade bread or buy it make sure to avoid white wheat bread if yoou are looking for healthy options.