What types of bread are the most useful.
Storing bread with a healthy diet comes down to choosing varieties with the best nutritional properties (because not all bread is created the same way).
To determine which ones are the most beneficial for health, we evaluated the different types based on the amount of fiber, protein, micronutrients and total calories, as well as what studies say about their health benefits.
100% whole grain bread
Unsurprisingly, 100% whole grain bread contains a large amount of fiber and nutrients and is one of our healthiest breads. A medium slice of bread made from whole grain flour contains 80 calories, 5 grams of protein, 0 grams of fat, 20 grams of carbohydrates and 3 grams of fiber.
Whole wheat bread also contains varying amounts of essential minerals such as selenium, manganese, calcium, thiamine and phosphorus.
Satisfying your nutritional needs is good, but the ultimate goal of proper nutrition is, of course, real health results. Wholegrain bread is certainly suitable for this.
It has been proven that increasing the amount of whole grains (for example, in 100% whole grain bread) reduces the risk of multiple chronic diseases, including type 2 diabetes, cancer and heart disease.
Pay attention to the labels
Just keep in mind that many types of bread that are advertised as whole grains may not contain 100% whole unrefined grains.
Practice reading the label carefully to determine whether the bread you bought in the store was made only from whole grain flour. Bread made from 100% whole grain flour will either be labeled accordingly, or will contain whole grain flour as the first ingredient (and will not specify other types of flour, such as "wheat flour" or "enriched flour").
Multigrain bread
Wheat is not the only grain that deserves a fair share of fame for its health benefits. Other whole grain products, such as oats, amaranth, buckwheat, barley and millet, can be used in multigrain bread to add fiber, protein and trace elements.
Again, adding a variety of whole grains, such as these, is a scientifically sound way to reduce the risk of multiple chronic diseases.
However, navigating the path to healthy multi-grain bread can be somewhat difficult. When bread is labeled as multigrain, it can be difficult to tell whether the grains included in it were whole or refined. Look for multigrain bread marked "100% whole grain".
Sprouted grain bread
Whole grains are healthy from the start, but picking them at the moment of germination — that is, when they germinate - further increases the nutrient content.
Sprouted grains contain more vitamins and minerals, such as folic acid, iron, vitamin C, zinc and magnesium, which makes them another useful building material for bread.
In addition to increasing the content of trace elements in bread, sprouted grains also affect macronutrients. Such grains contain more protein, which means that they can keep feeling full longer (potentially contributing to weight control).
Meanwhile, if you're trying to keep carbs to a minimum, sprouted grains can help you. They tend to contain fewer carbohydrates, as starch is broken down during germination.
Due to the high protein and fiber content, sprouted grain bread also has a relatively low glycemic index. This means that it will not raise blood sugar levels as fast as some other types of bread, such as white bread.
Consider sprouted grain bread a healthy sandwich rich in nutrients, or to get even more fiber, choose brands that combine sprouted grains with legumes, such as lentils, beans or peas.
Oatmeal bread
Oats are not just for oatmeal! These whole grains can complement whole wheat in healthy purchased and homemade bread. Oats contain a special type of fiber called beta-glucan, which boasts benefits such as lowering bad cholesterol, stabilizing blood sugar levels and lowering blood pressure. They are also particularly rich in soluble fiber, which can help reduce constipation.
When choosing healthy oatmeal bread, it is important to be well-versed in labels. Look for brands where oats and whole grain flour are listed as the first ingredients and contain the minimum amount of added sugar.
Flaxseed bread
Flaxseed is not a grain, but this does not mean that it does not contain nutrients. These small seeds are rich in fiber and healthy polyunsaturated fats. Adding flaxseed to your diet can help protect against certain types of cancer, as well as improve heart health.
In addition, the seeds are naturally gluten-free, so bread made from them (instead of wheat) may be a good choice for people with gluten disease or gluten sensitivity.
Grinding flax seeds turns them into flour, which can serve as the basis for delicious and healthy bread. Some commercial bakery products use flax in combination with wheat, but if you want 100% flax bread, you will most likely have to make it yourself.
Fortunately, many flaxseed bread recipes do not contain yeast, which means that they do not require additional efforts to mature yeast.
Sourdough bread
The famous San Francisco bread is not just delicious, it actually has hidden health benefits. Sourdough bread is produced during fermentation, as a result of which useful probiotics are added to the finished product. A diet rich in probiotics from fermented foods is associated with all sorts of positive health outcomes, such as improved digestion and improved immune function. And since many experts believe it's best to get probiotics from foods rather than supplements, sourdough can increase your daily dose.
For the most healthy sourdough bread, choose a variety made from whole grain flour. You will not only absorb the natural probiotics of bread, but also get additional fiber, protein and minerals. You can also bake sourdough bread at home. It's easier than you might imagine and allows you to control some of the ingredients.
Result
In fact, it's up to you and your doctor to decide which bread will be healthier for you. All types of bread, which are given in this article, are actually healthier than ordinary bread lying on the shelves in supermarkets. Choose wisely and improve your health safely!
