Bread: Don’t avoid it; just pick right!

breads

Bread: Don’t avoid it; just pick right!

Bread: Don’t avoid it; just pick right!

BREADS

Welcome to Anna’s top 5 healthiest.

Each week we will be testing, looking into nutrient content quality, accessibility and price and come up with our top 5 pick!!

SO THIS WEEK WE ARE LOOKING AT BREADS 

breadsWe’ve done our research and you should do yours! In order to help you make more educated decisions when buying healthy bread, we’ve compiled a specification checklist for your next grocery store visit. Here are some hints on how to shop for nutritious and healthy bread.

NOT ALL BREADS ARE CREATED EQUAL.

BE WARY OF UNHEALTHY BREADS THAT DON’T HAVE EVERYTHING ON THE LABEL.

It’s unfortunate but since there are no regulations on whole grain labeling, bread manufacturers can place healthy sounding words on their packaging that may mislead consumers. An example is where they mix a small amount of whole wheat with regular all-purpose flour. Don’t be deceived by bread packaging that claims to be:

  • Whole grain, whole wheat or white wheat – it probably only contains a small amount if the package doesn’t say 100%
  • 100% natural breads – natural does not mean whole wheat or whole grain
  • 7-grain – it might have 7 grains but may contain a fair amount of refined flour as well. If you’re not a fan of regular whole wheat breads, look for 100% white whole wheat bread which is made with a different types of wheat that bakes up softer and with a milder flavor but still has the healthy components of traditional whole wheat.

LOOK FOR A 10:1 CARBOHYDRATE-TO-FIBER RATIO ON THE NUTRITION LABEL.

For every 10 grams of carbohydrates in a serving, there should be at least 1 gram of fiber. Thus, if there are 30 grams of carbohydrate in 1 slice of healthy bread, that slice should contain at least 3 grams of fiber.

 

healthy bread

CHOOSE BREADS WITH LITTLE OR NO ADDED SUGARS.

Traditional homemade healthy breads does not contain sugar, but sugar is added to many packaged breads to retain moisture, and to add softness and a mild sweetness. If you’re having trouble finding a loaf without added sugar, keep in mind that ingredients are listed by weight. The farther down sugar is listed on the ingredient list, the less sugar the bread will contain. When you look at the ingredient label, keep in mind sugar may be disguised as:

  • corn sweetener
  • (high fructose) corn syrup
  • (evaporated) cane juice
  • cane juice syrup
  • brown rice syrup
  • most words ending in -ose (dextrose, maltose, sucrose, fructose, glucose…)
  • honey
  • molasses
  • brown sugar

AVOID ALL UN-HEALTHY BREADS WITH TRANS FATS.

Whole grains contain healthy fats but some bread manufacturers are still adding trans fats in the form of partially hydrogenated oils. Trans fats are associated with increased LDL cholesterol (the bad kind) and increased serum triglyceride levels, so we want to avoid these in all foods we eat. If you see the word “partially hydrogenated??? anywhere in the ingredient list, put the loaf down and keep looking.

In general, the average slice of 100% whole grain healthy bread will provide 80-110 calories, 3-5 grams of protein and 3-5 grams of fiber per slice. Take 2 and you’ll certainly have a solid foundation for a satisfying sandwich! Some examples of great breads choice below:

ONE: DAVE’S KILLER BREAD THIN SLICED 21 WHOLE GRAIN& SEEDS

Nutrition Facts

Serving Size: 1 slice (Calories 60, Carbs 12G,  Sugar3g, Protein 3g, 1g Fat

 

BREADS

TWO: EZEKIEL SPROUTED LOW SODIUM WHOLE GRAIN BREAD

Nutrition Facts 

Serving Size: 1 slices, Calories 80, Carbs 15G, Fiber 3G, Sugar 0G, Protein 4G, Fat Less than 1G, Sodium 75MG

breads

THREE: ROMAN MEAL 100% WHOLE WHEAT

Nutrition Facts

Serving Size: 1 slices Calories 100, Carbs 10G, Fiber 3G, Sugar 3G Protein 5G Fat  1.5G Sodium 180MG

breads

FOUR: SILVER HILLS SQUIRRELLY BREAD

Nutrition Facts (Serving Size: 1 slices Calories 110 Carbs 17G Fiber 5G Sugar 1G Protein 6 G Fat  2G Sodium 180MG)

Breads

FIVE: SILVER HILLS CHIA CHIA BREAD

Nutrition Facts (Serving Size: 1 slices Calories 70 Carbs 15G Fiber 3G Sugar 2G Protein 2G Fat 1G Sodium 96MG)

breads

 

 

So most importantly check for breads that are made of WHOLE GRAINS yet still containing:

* less then 100cal/per servings,

* > 2 grams fiber

* < 4 grams (1 tsp.) sugar

* > grams of protein

* NO saturated fat

NOW YOU CAN GO SHOPPING AND FIND A HEALTHY BREAD OPTION RIGHT FOR YOU!!!

breads

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About the Author
Anna Baker

Once a victim of chronic illness and fatigue, Anna found a deep passion and respect for nutrition after proper diet and key lifestyle changes transformed her health, giving her a fresh and energized new outlook on life.