How to Choose a Healthy Bread

by | Mar 19, 2021 | Facts

If there is one food that’s a staple in households across the world, it’s bread. One of the most ancient foods eaten globally, bread comes in many forms, shapes, and sizes. The bread aisle at the store keeps getting larger it seems. It’s also the source of a lot of drama: multi-grain, yeast-free, spelt, sprouted, gluten-free, sourdough, whole grain, sugar-free are all in the general “vocabulary of bread” these days, which has led to some confusion. Is mass-produced bread all that bad? Is the bread from the grocery store bakery actually healthier? Whether you are buying bagels, chapatis, roti’s, sliced bread, pitas, baguettes, or all of the loaves, there are a few key factors that can help you choose a bread that’s both healthy and right for you.



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© Image credit: Timmary/Shutterstock


(Related: Healthy Flours to Bake With Now)

Get comfy reading labels. Really comfy

The nutrition facts panel shows you how much of some macro and micro-nutrients are in a serving. The units on a bread food label almost always refer to the exact amount of a nutrient within one. If it lists 5 grams of calcium, or 2 grams of fibre, for example, it can be pretty hard to interpret what that means in a whole day’s diet. The most important part of the label is the Percent Daily Value numbers on the right-hand side, which reference an average diet of about 2000 calories. A 5 percent value or less tell you there is a little of that nutrient or ingredient in that slice of bread; 15 percent or more means there is a lot. For salt or trans fats, which we generally want less of, look for less than 5 percent and ideally 0 percent. Look for a bread with more than 5 percent (or 3 to 4 grams per slice) fibre, calcium, and iron (things we generally want more of).

Then check the actual ingredients list

This is the list that tells you exactly what is in the product you bought. It’s listed in descending order, meaning the first ingredient has the most presence. It’s a great way to check for unwanted things in your food, such as hydrogenated fats or added sugars.

(Related: 50 Surprisingly Unhealthy Foods at the Grocery Store)

Get Whole-ier-than-thou more often

Bread made from 100 percent whole grains have a host of health benefits, including more intact minerals, vitamins, phytochemicals, antioxidants, and insoluble fibre. Fibre is your friend in so many ways — it helps keep gut tissue and function healthy, remove excess hormones and waste products, and builds healthy gut bacteria. Most adults get less than 40 percent of what they need to support their health, so 100 percent whole grain breads are an amazingly easy way to tip the scales in the right direction.

White bread (like a freshly baked baguette!) certainly has a place and time in the diet but aim to make your go-to bread products 100 percent whole grain to reap maximum calorie-to-benefit ratio. The first word on the ingredient list will be “whole” or “100 percent” which will indicate it was made with whole-grain flours as the base.

Gallery: Nutritionists Never Eat These “Healthy” Foods (Best Health)

Don’t believe the hype

Food marketers are smart: Time and time again, they manage to convince us that the foods we’re better off avoiding are the very things that will help us stay trim and healthy. It’s no wonder that diets don’t work; there’s a ton of misinformation floating around.

To avoid falling victim to these marketing traps, you must stay informed. We spoke with nutritionists to find out which so-called “healthy” foods they avoid and learn what they eat instead. Following their lead may just be your ticket to eating a diet that makes you feel—and look—your very best.

(Here’s your handy guide to decoding food labels.)


Green juice and smoothies

Sure, they’re served at basically every health food shop, and are often considered ideal weight loss allies, but some dietitians aren’t fans of smoothies or juices. “I only recommend them if I have a client who needs to gain weight,” says Ilyse Schapiro, RDN.

“Chewing your food tells your body that it’s eating and consuming calories and gets it ready for digestion. When you sip your calories, this doesn’t happen,” Schapiro explains. In turn, you won’t retain as many nutrients, including fibre, so you might need additional calories to feel full and satisfied.


Drink tea and seltzer, instead


Reduced-calorie and sugar-free sweets

If you’re trying to eat a more wholesome diet, you might see low-carb brownies or sugar-free candies as smart substitutions for your favourite desserts. But diet pros say these treats are better off left on the shelf than in our stomachs.

Often these treats contain questionable sugar substitutes, and excess fat and salt to make up for the lack of sugar and calories, explains Angel Planells, RDN, CD, a spokesperson for the Academy of Nutrition & Dietetics. “Plus, when you’re eating ‘diet’ desserts, people are tempted to eat more than they typically would,” Planells adds.

(Make sure to try our Wild Blueberry Sorbet.)


Try less of the real thing


Eat-the-whole-pint

We’ve all seen those containers of ice cream advertising that the entire pint has just 300 calories. (Halo Top and Arctic Zero are two popular such brands.) While these might seem like a smart choice, Amy Shapiro, RD isn’t a fan. “I hate the marketing here. It teaches people that portion control doesn’t matter, and I truly believe if we all stuck to proper portions, no one would be struggling with weight.”

Shapiro doesn’t like the sugar alcohols used to create these products either. “Although they’re all natural, they can cause a lot of stomach discomfort, gas, bloating, and even diarrhea when consumed in large amounts.”

(Related: This Nutrition Expert Is Encouraging You to Eat the Cookie)


Eat the real thing

When you want something cold and sweet, skip the fake stuff and enjoy a half-cup serving of real ice cream, topped with fresh fruit and nuts, suggests California-based dietitian Yasi Ansari, RDN.

(Or try some of these other healthy toppings.)


Oil and vinegar always works

Use a small serving of regular salad dressing, Smith and Planells suggest. Or go for a tablespoon of olive oil and a tablespoon of vinegar, Planells adds.


Kombucha

You might have heard that this fizzy fermented tea can improve everything from digestion and metabolism to immunity and heart health. While the drink does contain vitamins, antioxidants, and gut-friendly probiotics, there haven’t been enough studies to confirm that this drink actually delivers any real health benefits.

What we do know, though, is that a lot of the bottled kombucha for sale in stores is high in calories or sugar, Schapiro says. “Also, consuming too much of it can lead to digestive distress. It’s carbonated which can cause gas and bloating.”

(But if you’re looking to DIY your own Kombucha, check out our five-ingredient recipe.)


Veggie chips and “straws”

Veggie sticks and straws might seem like a diet-friendly alternative to potato chips, but Patricia Bannan, RDN, the author of Eat Right When Time Is Tight suggests steering clear. “The first ingredients are usually ‘potato starch’ and ‘potato flour’ which offer little in the way of nutrition and provides zero dietary fibre,” she explains.


Get nutty, instead

“While these baked sticks and straws are lower in fat compared to fried potato chips, a better option for snack time crunching would be nuts,” Bannan says. “A one-ounce serving of pistachios, for example, offers protein, dietary fibre, and healthy fats which will help keep you full.”

If you definitely want to stick to veggie chips, make sure the first ingredient is actually a whole vegetable, like sweet potato, beets, or kale, Bannan says.

(Related: Are Pistachios Good for You? Their Nutrition, Calories, and Health Benefits)


Egg whites and egg beaters

“The latest research has shown that there is no need to skip egg yolks. In fact, I encourage my clients to eat them due to the abundance of nutrients found in the yolk such as iron, selenium, folate, choline, and vitamin B12,” says Lori Zanini, RD, CDE, the creator of For The Love of Diabetes online program.


Have an egg already

“Studies have found that eating high-quality proteins, like whole eggs, can promote weight loss,” Zannini says. Short on time? She recommends buying eggs that come hard-boiled and peeled from the store. All the better if you can find some that are organic, free-range, and free of antibiotics.

(For an almost-instant morning breakfast, make our Toasted Western Sheet Pan Eggs.)


Diet soda

You may already know that diet soda contains artificial sweeteners, flavours, and colouring. But here’s something you may not have known: Consuming two or more artificially sweetened beverages per day have been linked to an increased stroke risk among postmenopausal women, Ansari says. “There is also some evidence to support a link between long-term diet beverage consumption and an increased risk of chronic diseases such as dementia, type 2 diabetes, and obesity.”


Juice-infused water

Even though an occasional diet soda appears to be safe, I encourage my clients to stick to plain water, fruit-infused water, or unsweetened iced tea or iced coffee,” says Ansari. Another smart option: A splash of juice mixed with seltzer water. “Replacing diet soda with seltzer mixed with a no-sugar-added juice option such as Welch’s 100% Grape Juice serves up a bit of flavour, as well as vitamin C and antioxidants,” says Jim White, RDN.

(Related: 23 Flavoured Water Recipes That Are Beyond Refreshing)


Low-fat and low-calorie yogurts

All yogurts are not created equal, cautions Rebecca Ditkoff, RD, CDN. “Some are a great source of protein, calcium, and probiotics with minimal added sugars, which make a great addition to any meal or snack. However, sweetened yogurts—some of which have up to 20 grams of sugar—are more or less a dessert.”

Kara Lydon, RD, LDN agrees with Ditkoff’s sentiments and adds that it’s important to be wary of low-fat, or “light” yogurts, too. “They’re missing the satiating component of dietary fat, and they are usually less than 100 calories per serving which is not substantial enough for a snack,” she explains.


Choose full fat

Choose full-fat, Greek or Icelandic unsweetened yogurts. Not only will these options actually keep you satisfied and satiated, but they also they tend to contain two times the protein and half the sugar of regular yogurt, Lydon and Ditkoff explain. Top with fresh fruit for added flavour.

(Related: If You Don’t Eat Yogurt Every Day, This Might Convince You to Start)


Meal replacement bars

Whether you’re short on time or trying to lose weight, a meal replacement bar might seem like a good solution, but Zanini says you’re better off grabbing something else. “Many of these bars contain artificial ingredients and lack real food ingredients that will likely leave you craving more sweets,” she cautions. “They also tend to be poorly balanced. Without fibre, protein, and fat, foods will digest quicker and likely lead to overeating later on.”


There is one good bar

When it comes to meals, whole foods are best. If you tend to be time-strapped, or just want to eat a bit healthier, consider prepping one of these make-ahead meals. And if you’re looking for a bar option to enjoy as a snack, Zanini recommends KIND Protein Bars. Not only are they free of artificial ingredients, but they also contain 12 grams of protein and five grams of filling fibre to help keep you full.


Reduced-calorie bread

Reduced-bread might seem like an easy way to keep some calories off your lunch plate. But more often than not, these products have little or no fibre, fat, or protein. That can be a problem since these nutrients help keep you feeling full and add flavour and taste to your foods, explains Torey Armul, RD spokesperson for the Academy. In other words, you’re better off buying something else for your sandwiches and toast.

(Related: Is Chickpea Bread Healthy? The Nutrition Facts About This Grain-Free Bread)


Go 100 percent whole grain

Instead of focusing on calories, look for products made with 100 percent whole grains that contain at least two grams of fibre and three grams of protein per slice, Armul says. “In the end, you’re better off eating something that’s packed with nutrients, even if it is higher in calories than filling your body with empty calories. Just be mindful of your portions and stick to no more than two slices per meal.”

Next: Find out more food rules nutritionists live by.



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Don’t be fooled by multigrain claims and sugar shock

Multigrain does not always mean whole grain. Breads can be made with enriched or white flours, and then have seeds or some whole grains added back in. This means you are not eating the intact whole grain and perhaps not getting the benefits you were looking for. Sugar is another tricky ingredient; there may be sugar content from the whole grains that are fermented or sprouted, which is calculated and shows on this label as grams of sugar, but this is naturally occurring. Naturally occurring sugars like lactose are not something to fret over and are very different than added sugars in food. The only way to be sure is to read that ingredients list to see if any sucrose/glucose, fructose or other sugar source has been added as an ingredient. Many breads, even those with gluten, may also contain preservatives, emulsifiers, colours and additives. Generally, the less the number of ingredients on the list, the better.

(Related: 37 Secrets Nutritionists Won’t Tell You for Free)

The Gluten Factor

There is no need to avoid gluten unless you wish to, or need to because you have a diagnosis of celiac disease. Gluten is one of many proteins in grains that gives them their stretch and bend and elasticity when it’s made into flour and baked. Gluten-free breads often have to use a variety of binders, starches, emulsifiers, and other substances to create that same textural quality as gluten-containing breads. Things like guar, xanthan gum, gelatin, tapioca starch can all be used to give elasticity to the bread, but sometimes add a gritty or grainy taste.

These breads, which also tend to be more expensive, are also made with flours that are often much higher in glycemic index, meaning they turn to sugar quickly in your bloodstream, which may be undesirable. Additionally, alternative flours like potato and rice flour can make the bread higher in total carbohydrates per slice; almond, bean and coconut will mean the bread is higher in calories. They are also often much lower in fibre, because they don’t use the gluten-containing higher fibre grains like oat, wheat, rye, and spelt. So, to give an example, a middle-aged person with diabetes or other chronic health issues and a limited calorie budget may be better off with regular fibre-rich bread.

Finally, don’t downplay the role of taste! If you are a bread connoisseur, the hard truth is bread made with grains that naturally contain gluten usually has a much better taste and texture than alternatives. So, don’t just make the switch because you perceive it to be healthier.

(Related: 12 Frozen Foods You Should Avoid at All Costs)

What if it doesn’t have a label?

Buying bread from your local bakery or independent shop can be an amazing, sensory experience. Bread in the bakery section of your grocery store is made using bulk ingredients, not always of the highest quality. If you are looking for larger portions, or you don’t need anything specific, this area can be a great place to score pocket-friendly deals. You can also find special, unusual and often high-quality products at independent local bakeries. If you are wondering about salt, fibres and sugar in your bakery bread, or have special health requirements, they will have labels kept in binders you can ask to see.

Hopefully, you now feel more prepared now for your next bread-buying experience. There are a multitude of choices out there and to meet virtually all diet needs and wants. Aim to choose the highest quality product that meets your needs and budget. Bread is a food that feeds the soul as much as the body, and has for centuries.

Nishta Saxena is a registered dietician and nutrition educator based in Toronto.

Now that you know how to look for a healthy bread, this is how to pick the healthiest cereal at the grocery store.

The post How to Choose a Healthy Bread appeared first on Best Health Magazine Canada.

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