Whether you eat it as a sandwich or as toast for breakfast, bread is staple in almost all households. You may eat bread almost every day and with so many different types of bread available today, it can be hard to choose a healthy one. Many breads may seem like they are healthy with lots of seeds and grains but that is not always the case. The bread aisle in the grocery store is HUGE and can be very overwhelming. This edition of “Simple Swaps” will show you how to choose the healthiest bread and what to look for next time you are at the grocery store.
Nutrition Benefits of Bread
You may think bread is bad for you because carbs are bad for you, right? Wrong. If you want to eat a healthy, balanced diet, carbs better be on your plate. To get the lowdown on carbs, check out my previous post here. If you choose the right type of bread, you can enjoy it as a part of a healthy, balanced diet especially since it is high in:
You may already know that white bread is not the healthiest choice. White bread uses flour with only one part of the grain, which has limited nutrients. You probably already knew that. In fact, you may be quickly throwing a loaf of Whole Wheat Bread into your grocery cart every week, thinking you are making a healthier choice because it is "brown bread". Well guess what, all brown bread is not healthy. A lot of breads can be masked to look like a healthier option, when really, it is pretty much equivalent to white bread.
This is why I recommend making a simple swap to Whole Grain Bread.
Whole grain bread uses the entire grain (hence the name "whole grain"), which means the bread will have more nutrition value.
Before stepping into the bread aisle, remember these 3 simple tips to help you choose a healthy bread option:
Look for the words "Whole Grain" on the packaging. Whole wheat, multigrain, 12 grain or any other variation is not the same thing as "Whole Grain". Look for these words on the front of the packaging or the ingredient list. If the first ingredient is enriched bleached flour or wheat flour that means that the whole grain flour was not used. Breads can also be coloured with molasses to give it the brown colour you see in whole wheat bread. Brown bread does not always mean it is a healthy bread option.
Choose breads low in sodium. Look for bread that has 200mg or less for sodium per serving.
Choose breads with at least 2g of fibre per slice of bread to help you meet your daily fibre needs.
If there is one thing you should remember, it is the words "Whole Grain" when it comes to bread. Don't let any fancy packaging or words confuse you!