Just like Oprah, I love bread. All kinds of bread, too. I love toast, sandwiches, garlic bread, bread straight from the oven...yum. Some bread, however, may be better for you than others, so I try to choose whole-grain breads more often. The 2020-2025 Dietary Guidelines for Americans recommend making at least half your grains whole. Whole grains have beneficial fiber that refined grains don't. Fiber is good for your gut health, heart health, blood sugar and more.
The bread aisle can be confusing—there are so many options to choose from! The one type that always stands out to me as a good choice 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. Here's why I love sprouted grain bread, plus a bit more on what to look for when you're buying bread.
Why Sprouted Grain Bread Is My Favorite Healthy Bread
Pictured Recipe:West Coast Avocado Toast
Whole Grains
Sprouted grain breads are made from sprouted grains. That means they contain whole grains as the first ingredient, so the beneficial fiber and vitamins remain in the bread. Sprouted grains are a bit different than regular grains because of the process of sprouting. The grains are soaked, which begins a process of sprouting, and because of that process, they may be more easily digestible. Look for whole grains first on the ingredient list.
This varies by brand, but sprouted grain bread tends to have 4 to 5 grams of protein per slice. That means if you make a sandwich, you can get 10 grams of plant-based protein just from the bread! White bread has just 2 grams per slice, but some non-sprouted whole-grain breads can also have 4g per slice. Protein is important because it helps keep you satisfied for longer, and it's nice to balance the carbs in the bread. Check the labels when you shop and look for bread with at least a few grams of protein per slice.
Fiber
Like any whole-grain bread, you'll get the fiber benefits with sprouted-grain breads. Most have about 3 grams per slice. Most Americans don't hit the recommended amounts of 25 grams of fiber per day for females and 38 grams per day for males. Fiber is another key nutrient to look for in bread because it helps slow down digestion and blunt blood sugar spikes (and subsequent crashes). Choosing whole-grain bread can help you get more fiber, in addition to eating plenty of fruits, vegetables, beans, nuts, seeds and other whole grains.
No Added Sugar
Bread could be a sneaky source of added sugar, even in whole-grain options like multigrain or whole-wheat. Some have more than 1 teaspoon (4 grams) per slice. Many types of sprouted grain bread have no added sugar or just 1 gram. There's nothing wrong with added sugar, but it's something most of us get too much of in our typical diets, and I'd rather have mine in a cookie or something I'm really going to enjoy.
Lower in Sodium
Sodium is another nutrient many of us get too much of. Bread is actually the number one source of sodium in our diets. Lots of bread products have a fair amount of sodium—and that's before you start adding salty toppings like cold cuts or cheese. Sprouted grain breads tend to be lower in salt, but always check labels, especially if you're being mindful of the sodium in your diet. Ezekiel bread, a popular brand of sprouted-grain bread, has under 100 mg per slice.
Carb Counts
If you have diabetes or you're keeping an eye on your carb intake, sprouted grain breads have about 15 grams per slice, which is considered one carb serving. They're not necessarily lower in carbs than other types of bread, but since the slices tend to be smaller, they may have a more modest carb count than some bigger bakery-style slices.
A Registered Dietitian Answers All of Your Carb Questions
The Bottom Line
In general, you want to look for whole-grain bread that has some fiber, protein and not too much sodium or added sugar per slice. Sprouted grain bread hits all those marks and has a hearty texture that I think is delicious when toasted. Look for it in the freezer section or natural section of the grocery store if you don't see it in the bread aisle. I still enjoy other types of breads, including whole-wheat bread, sourdough bread and white bread sometimes, but I almost always have sprouted grain bread in my freezer for making my favorite breakfast or a sandwich.
The bread aisle can be confusing—there are so many options to choose from! The one type that always stands out to me as a good choice is sprouted grain bread
grain bread
Multigrain bread is a type of bread prepared with two or more types of grain. Grains used include barley, flax, millet, oats, wheat, and whole-wheat flour, among others. Some varieties include edible seeds in their preparation, such as flaxseed, quinoa, pumpkin seeds, and sunflower seeds.
https://en.wikipedia.org › wiki › Multigrain_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.
Choose whole-grain varieties — the first ingredient on the label should be “whole.” Examples include whole wheat, whole oat, and whole rye. Look for bread that contains at least 3 g of fiber per slice. If you're using two slices of bread to make a sandwich, make sure each slice has less than 100 calories.
The best bread to reduce gut inflammation is bread made from whole grains. Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet.
Looking for a healthy bread choice, Ezekiel 4:9 bread is at the top of the list. There are many reasons for this: sprouted grain process, digestion, nutrition absorption, vitamins and minerals, and the organic makeup.
Try switching to whole-wheat or whole-grain varieties. These types of bread are also high in fiber, which can help lower your cholesterol. You might also try low-carbohydrate varieties of bread, but make sure that you check out the fat and fiber content on the food nutrition label before you make your choice.
“Rye bread can help alleviate constipation because of its higher fiber content compared to white wheat bread, which has minimal fiber,” says Katie Dodd, M.S., R.D.N. Dodd is a blogger at The Geriatric Dietitian, based in Medford, Oregon.
Yes, whole grain bread is very good for weight loss. Eating whole grains have been shown to help eliminate more belly fat when compared to eating refined grains. Whole grain bread contains fiber, which may also help keep you full for longer, making it easier to eat less overall and help lose weight.
Additionally, sourdough fermentation increases the availability of essential nutrients like vitamins and minerals. Ezekiel bread, on the other hand, stands out for its use of sprouted whole grains and legumes, which provide a rich source of nutrients, including fiber, vitamins, and protein.
Yes, Ezekiel bread is a healthier option than traditional white bread. Made with sprouted grains, Ezekiel bread is low in calories and full of fiber and protein, which may help lower your cholesterol and reduce inflammation. So, eating Ezekiel bread comes with a lot of positives.
Yes, whole grain bread is very good for weight loss. Eating whole grains have been shown to help eliminate more belly fat when compared to eating refined grains. Whole grain bread contains fiber, which may also help keep you full for longer, making it easier to eat less overall and help lose weight.
White Bread. White bread doesn't rank too high when it comes to nutrition. ...
Specialty Breads: Ciabatta, Pita, Focaccia and Brioche. Most specialty-style breads, like ciabatta, pita bread, focaccia and brioche are made with refined white flour.
Sourdough relies on a mix of wild yeast and lactic acid bacteria, rather than baker's yeast, to leaven the dough. It's richer in nutrients, less likely to spike your blood sugar, contains lower amounts of gluten, and is generally easier to digest than bread made with baker's yeast.
Wraps contain more carbohydrates but also contain more fiber. One slice of whole-wheat bread and one whole-wheat wrap also contain a similar protein content and contain the same amount of fat. As long as you are choosing whole-grain options, whichever you prefer to eat is what you should choose.
Introduction: My name is Greg O'Connell, I am a delightful, colorful, talented, kind, lively, modern, tender person who loves writing and wants to share my knowledge and understanding with you.
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