How to Choose Healthy Breads
Always read the label.
Read the list of ingredients, which are listed in descending order by weight.
The first ingredient listed is present in the largest amount, and in bread products, that ingredient should include the word "whole.
" What to look for on the label Avoid enriched it means that the flour had all its beneficial properties (vitamins, minerals) removed and that some were added back.
Go for fortified- Fortified means that on top of what's already in the food, vitamins and minerals were added.
High fiber - bread should contain about 5 grams of fiber per serving.
Low sugar- if one of the first three ingredients on the list ends in -ose (glucose, lactose, and sucrose), or is sugar or corn syrup, you shouldn't buy it.
Good fats - try to find types of bread with monounsaturated fats (canola or olive oil) or polyunsaturated fats (corn, peanut or sesame oil).
Avoid hydrogenated - hydrogenation is the process of cooking oils and fats, resulting in their saturation.
Types of Flour Whole-wheat flour is best in bread because it contains the entire grain, including the bran, germ and endosperm.
That way, you get all the health benefits that are naturally part of the grain.
Wheat flour doesn't contain the bran or the germ, so it's less nutritious than whole-wheat flour.
Enriched wheat flour is enriched with nutrients that are lost during processing, often including thiamin, riboflavin, niacin, vitamin D, iron, folic acid and calcium.
Even though these nutrients are added back, the flour still doesn't contain the bran or the germ and isn't as good for you as whole-wheat flour.
Stone-ground describes how the flour was milled.
Although it may sound healthy, stone-ground flour is basically the same as wheat flour.
It's nowhere near as good for you as 100 percent whole-wheat flour.
Rye flour is traditionally used to bake sourdough breads.
They are high in insoluble fiber and can help some women avoid gallstones and the phytoestrogens may be helpful to reduce symptoms of menopause such as hot flashes.
Rye's lignans may also protect against breast cancer.
Types of Bread 1.
Pumpernickel Bread is a type of sourdough and it's main ingredients are rye flour, rye meal, and molasses.
2.
Flaxseed Bread is high in good fats like omega-3 and alpha-linolenic acid and can help reduce arthritic pain and reduce the risk of heart disease.
3.
Crispbreads like Ryvita are lower in calorie, crunchy snacks.
Try to get the ones made from whole grain.
Top with light cream cheese and smoked salmon.
4.
100% Whole Grain Bread will have whole wheat flour listed first on the label.
These breads have a lower glycemic index than refined or white breads.
That means it helps control your blood glucose and cholesterol levels and can lower your chance of developing heart disease and type-2 diabetes.
5.
Sprouted Grain Bread is made from soaking the grain and allowing it to sprout then mashing it together and baking it.
Sprouting allows the enzymes in the grain to convert some of the carbohydrates and fats to vitamins, minerals, and amino acids.
Read the list of ingredients, which are listed in descending order by weight.
The first ingredient listed is present in the largest amount, and in bread products, that ingredient should include the word "whole.
" What to look for on the label Avoid enriched it means that the flour had all its beneficial properties (vitamins, minerals) removed and that some were added back.
Go for fortified- Fortified means that on top of what's already in the food, vitamins and minerals were added.
High fiber - bread should contain about 5 grams of fiber per serving.
Low sugar- if one of the first three ingredients on the list ends in -ose (glucose, lactose, and sucrose), or is sugar or corn syrup, you shouldn't buy it.
Good fats - try to find types of bread with monounsaturated fats (canola or olive oil) or polyunsaturated fats (corn, peanut or sesame oil).
Avoid hydrogenated - hydrogenation is the process of cooking oils and fats, resulting in their saturation.
Types of Flour Whole-wheat flour is best in bread because it contains the entire grain, including the bran, germ and endosperm.
That way, you get all the health benefits that are naturally part of the grain.
Wheat flour doesn't contain the bran or the germ, so it's less nutritious than whole-wheat flour.
Enriched wheat flour is enriched with nutrients that are lost during processing, often including thiamin, riboflavin, niacin, vitamin D, iron, folic acid and calcium.
Even though these nutrients are added back, the flour still doesn't contain the bran or the germ and isn't as good for you as whole-wheat flour.
Stone-ground describes how the flour was milled.
Although it may sound healthy, stone-ground flour is basically the same as wheat flour.
It's nowhere near as good for you as 100 percent whole-wheat flour.
Rye flour is traditionally used to bake sourdough breads.
They are high in insoluble fiber and can help some women avoid gallstones and the phytoestrogens may be helpful to reduce symptoms of menopause such as hot flashes.
Rye's lignans may also protect against breast cancer.
Types of Bread 1.
Pumpernickel Bread is a type of sourdough and it's main ingredients are rye flour, rye meal, and molasses.
2.
Flaxseed Bread is high in good fats like omega-3 and alpha-linolenic acid and can help reduce arthritic pain and reduce the risk of heart disease.
3.
Crispbreads like Ryvita are lower in calorie, crunchy snacks.
Try to get the ones made from whole grain.
Top with light cream cheese and smoked salmon.
4.
100% Whole Grain Bread will have whole wheat flour listed first on the label.
These breads have a lower glycemic index than refined or white breads.
That means it helps control your blood glucose and cholesterol levels and can lower your chance of developing heart disease and type-2 diabetes.
5.
Sprouted Grain Bread is made from soaking the grain and allowing it to sprout then mashing it together and baking it.
Sprouting allows the enzymes in the grain to convert some of the carbohydrates and fats to vitamins, minerals, and amino acids.
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