Get The Most From Your Bread
The grocery store can be an overwhelming place. Options upon options line the shelves, so how do we know what to choose? Something as simple as bread can have a whole aisle to itself! It can be time consuming and frustrating to try and pick out the “best” product. Here are a few tips and tricks to help you find what you’re looking for!
First of all, to get the most bang for your buck, you should look for a 100% whole-wheat bread. Sounds easy enough, right? Unfortunately, labels and packaging can be misleading. Packages may tote “made with whole-grains” or “multi-grain” or the bread may be a nice dark brown color that appears packed with good nutrients. None of these things actually indicate that the bread is 100% whole-wheat or 100% whole grain.
Why should you buy whole-wheat? Whole-wheat flour is made from whole-grains, which contain the bran, germ, and endosperm (all parts of the grain). In contrast, refined wheat flour only contains the endosperm. According to the Whole Grains Council, “without the bran and germ, about 25% of a grain’s protein is lost, along with at least seventeen key nutrients,” with only bits added back during enrichment. Whole grains are packed with fiber and several B vitamins and minerals. According to MyPlate, whole grains may:
- Reduce the risk of heart disease
- Reduce constipation
- Help with weight management
- Help prevent neural tube defects during pregnancy (if fortified with folate)
As you can see, whole grains are an important part of your diet!
- The first ingredient listed on the ingredients list should be “whole-wheat flour”
- Look for bread that has 2g or more of fiber per slice*
- Bread can be high in sodium, so look for less than 200mg of sodium per slice*
- Bread can also be high in sugar, so look for less than 4g of sugar per slice*
*Make sure to check the serving size at the top of the nutrition facts panel!
FUN FACT! Did you know that sourdough bread can help improve your gut health? Sourdough bread is packed with beneficial bacteria! It contains probiotics like those found in foods such as yogurt and kefir.
Want more information on the labeling of whole grains? Click here!