Whether toasted or prepared for sandwiches, bread is a healthy addition to most meals.
according to today, bread has been “unfairly maligned” for its carbohydrate content. And while it’s important to track and even limit carbs depending on your goals, experts suggest you shouldn’t cut them out completely.
Registered dietitian Caroline Susie said: today It argued that bread can be a source of protein, fiber, and essential vitamins and minerals, and that bread “can be a vehicle for a great many other foods.”
So what is the healthiest bread? And it may depend on your dietary needs?
It depends on your diet and health needs
real simple We recommend choosing bread that suits your diet. Also, depending on your nutritional goals, some breads may be healthier than others.
Even if you choose to eat something with a limited amount of nutrients, such as refined or white bread, you may not receive the maximum nutritional benefit, especially if it is deficient in fiber. there is. Eating wheat-based bread, on the other hand, can essentially provide a “bulk” of macronutrients and micronutrients. real simple.
5 Healthiest Breads
1.100% whole grain bread
Whole grain breads made with whole wheat (germ, bran, and endosperm) are high in fiber and may reduce the risk of type 2 diabetes and heart disease. health line.
according to very well fitwhole grain bread plays a positive role in digestive health and may also reduce the risk of stroke.
- Note: Some manufacturers may label their bread as whole wheat (to make it look healthier) even though most of the bread is made with refined flour. health line They advise buying bread that doesn’t have too much added sugar or vegetable oil and that lists whole wheat as the first ingredient.
2. Flaxseed bread
Flaxseed bread, made with whole grains and flaxseeds, is a good source of alpha-linolenic acid, an omega-3 fatty acid associated with a lower risk of heart disease. health line.
Flaxseed contains lignans, which act as antioxidants and may also protect against certain cancers, but further research is needed to better understand their association with potential cancer risk reduction. Research is needed.
3. Oat bread
Oat bread, made from a combination of oats and whole wheat flour, is rich in fiber, which helps manage blood sugar levels. health line.
Oats themselves contain twice as much protein as wheat and are a source of calcium, iron, and vitamin E. men’s journal.
4. Rye bread
Compared to wheat bread, rye bread is a more nutritious option. health lineSome studies suggest that rye bread has an even smaller effect on blood sugar levels due to its higher fiber content.
Rye may even have a positive impact on cognitive function.according to USA Today, 2018 study They found that regular consumption of rye bread improved mood and insulin/glucose tolerance. All of these are positively correlated with memory.
5. Sourdough bread
Naturally fermented sourdough bread is suitable for weight loss management as it takes longer to break down due to its resistant starch. Additionally, their low gluten content makes them easier for people with gluten sensitivities or intolerance, said Josephine Wie, assistant professor of food science at Penn State University. today.
Furthermore, in 2019 study A paper published in the journal Aging Clinical and Experimental Research found that people in Mediterranean regions who “habitually consume whole grain sourdough bread” have a reduced risk of diabetes, heart disease and cancer. It has been found.
