Bread is not the evil that will destroy your healthy lifestyle as many people have come to believe. There are diets that call for the absolute banishment of bread from their pantry. Many people are ready to label it as the monster controlling your life and avoid it at all cost. Is bread really that bad?
No, bread is not that bad for you.
There are many types of bread that are unhealthy, but they’re not so much worse than white rice or pasta. When people are talking about bad bread, they’re only referring to the classic white bread. This bread has a high level of sugars that will saturate your bloodstream. The old white bread is not the only option anymore. Over the years, manufacturers have developed new ways to make bread. They have managed to produce actual healthy bread for all people. Here’s a list of breads that you should try as you get back confidence in this staple food.
Ezekiel is hands down the healthiest bread on the market right now. It’s also known as Bible bread or manna bread because it’s made according to a list of ingredients that are listed in the Old Testament. Religious people believe that it’s the only correct way to make bread. Even if you’re not religious, you can enjoy this bread because it’s both delicious and healthy. It’s a powerhouse of vitamins and minerals. This bread only contains sprouted grains with no added sugar. Its ingredients like grains, soybeans, and lentils are filled with fiber and other nutrients. It has all nine essential amino acids. It has very low-calorie counts per slice, about 80 calories. It helps to fight diabetes, prevent heart diseases and protects against fatty liver disease.
Oat is a delicious whole grain food. It’s one of the healthiest sources of carbs. It has a nutrient called beta-glucan. Beta-glucan is a cholesterol-lowering fiber that can reduce certain cancers, diabetes, heart problems, and digestive problems. It has many other nutrients like vitamin E, iron, and calcium. Oat keeps you fuller for longer which promotes weight loss. Oat has a higher amount of protein than wheat which is good for people who are trying to gain muscles. Oat bread contains more than one type of oat including steel cut oats. It has 120 calories per slice.
Flaxseed bread offers an alternative way to get heart-healthy omega-3 fatty acids. Omega-3 is usually found in fish, but not everybody eats fish. It’s impressive that manufacturers have found a way to provide a nutrient found in fish through bread. Flaxseed is not only tasty, but it also reduces the risks of diseases like cancer, diabetes, stroke and other heart diseases. It’s low in calories – 50 calories per slice. That’s one of the lowest calorie counts found in bread. It’s also low in carbs, sodium, and sugar.
Purple bread is not a widely known bread, and it’s new to the world. Its creation was announced back in March 2016 by its makers at the National University of Singapore. It has yet to reach the market. This bread was made from the format of the classic white bread. The scientists manipulated the formula by extracting anthocyanins in black rice. Anthocyanin is a naturally vibrant pigment found in rice and vegetables like grapes and blueberries. They infused the bread with it because it has a large number of antioxidants which can reduce inflammation, prevent the risk of cancer, diabetes, obesity and heart diseases. Purple has the same texture as white bread and the same number of calories. The new nutrient and other chemicals only slow down the rate of digestion. You get to release all the energy over a more extended period of time.
Sourdough bread is ideal for people with mildly gluten intolerance or has problems digesting wheat bread. It’s costly and labor-intensive to make this type of bread. It takes a while to rise which increases lactic acid in the bread. It has the perfect pH environment to produce the enzyme phytase. Phytase is an enzyme that breaks down phytates. Phytates is an enzyme that binds to nutrients like zinc, iron, and manganese which slows down their absorption. The starter culture of the sourdough undergoes a long fermentation process. During that process, bacteria break down carbs and gluten in the bread. This increases absorption and makes it easier to digest.
Whole wheat bread is the most popular bread in this list. It’s many people’s go-to healthy option for bread. It has a right amount of protein and fiber. Whole wheat bread provides you with all the benefits of whole wheat. It’s best in its original form, not the enriched form. To be whole, the wheat like other whole grains, have to have all three of its layers. If at least one layer is removed, it’s no longer whole.
It’s importing to read the label when purchasing whole wheat bread because some don’t have whole wheat as the main ingredients. There are some whole wheat breads with a large portion of high fructose corn syrup which is not a healthy ingredient. This bread provides a good amount of fiber, manganese, and magnesium. It’s healthy but is not suited for people with gluten-sensitivity.
Most rye bread you will find is scams. They most often have refined whole wheat with small amount of fiber. True rye bread will have whole rye listed at the top of the ingredients and contain three varying levels of rye bran. Rye bread has a thick, filling crust. Studies have found that it’s more filling than most other breads, including whole wheat bread. It can also reduce body weight and cholesterol levels.
Gluten free bread is the only bread people with gluten-sensitivity can eat. It’s more expensive than all the other bread and has fewer nutrients. Most of them are made with cornstarch, rice flour, potato flour, and tapioca starch. They have a lot of fat and added sugar, but no taste.
There are certain ones made with chickpea flour, oat flour, or millet and quinoa. These have more fiber and are more filling. Both options are not ideal, though. It’s best to avoid them if you can tolerate gluten.
Brown rice bread has no dairy or eggs. It’s made with brown rice and the perfect option for people on a vegan or vegetarian diet. It’s also a better option for people with gluten-sensitivity. It has all the nutrients of brown rice like fibers, proteins, potassium, magnesium, calcium, and thiamine.
There are plenty of bread options available for everyone. Many of them are tasty and healthy, so try some of them and choose your next best bread.