By Arielle Weg
The bread aisle in the grocery store can seem like an endless sea of bagel flats, multigrain slices, and whole-wheat rolls (with an old-school loaf of Wonder bread thrown in the mix). While it’s clear that not all bread is created equal, it can be hard to know how to make the healthiest pick. “It’s a good idea to arm yourself with some information beforehand—that way you know what to look for and what different terms actually mean,” says Katie Cavuto, RD.
PHOTOGRAPH BY ALYSSA ZOLNA
The truth is, there’s no need to fear this carb. Bread can be an incredibly nutritious addition to your diet, says Keri Gans, RDN, CDN, and author of The Small Change Diet. Just follow these 4 go-to rules next time you’re in the bread aisle.
When choosing bread, always opt for the whole-grain option. Whole-grain products use the entirety of the grain. This includes the endosperm, germ, and bran, which provide fiber, protein, vitamins, and minerals for your body, says Keri Glassman, RD, CDN.
Hate the taste of whole wheat? Don’t panic.”You basically want to be looking for the word ‘whole,'” says Gans, a spokesperson for Arnold Bread. She recommends scoping out ingredients like whole barley, brown rice, whole oats, or whole flax for a different flavor, but all the same nutrients.
Breads can label themselves ‘whole grain‘ even if only 51% of the ingredients qualify, according to Cavuto. That’s why it’s important to examine packaging for the “100% whole grain” stamp. If you see that, it means your loaf contains 16 grams of whole grains per serving, says Cavuto.
And when it comes to choosing between organic or conventional breads, you can save your money and skip the organic. It’s not a make-or-break factor when it comes to bread.
You’ve heard it before and we’ll say it again—fiber is crucial to your diet. It helps keep you full, encourages healthy bowel movements, and improves gut health. “See how many grams of fiber there are per slice, and ideally, you’re going to want anything over three grams,” says Gans. The fiber comes from the endosperm that’s left intact in whole grains. According to the U.S. Dietary Guidelines, you should aim for 25 grams of fiber per day, and half of your daily grain intake should be whole grains.
Source: Prevention | not affiliated with Aetrex Worldwide