Its Not Just Bread!
Some of you may be thinking, Brooke, bread isn’t that deep…IT IS DEEP! When you walk down the bread isle at the grocery store you see so. many. options. White bread? Wheat bread? Whole grain bread? Multigrain? What should you be buying!? Whats the difference?! There is no reason to completely eliminate bread from your diet, for these carbohydrates can fuel up your body, but you definitely should be conscious of what “good” bread you should be consuming opposed to the less nutrient dense bread on the shelves. Lets break it down…..
Enemy: White Bread
The less nutritious bread is going to be your white bread. Why is this considered bad for you? White bread is refined, this means a whole grain’s bran and germ leaving only the starchy endosperm. Bran and germ are apart of the grain kernel containing the fiber, vitamins and minerals, basically all the good stuff. Although some nutrients might be added back into the bread after this process, it still has less fiber and protein than more nutritious breads on the market. White bread has a high glycemic index also, it affects your blood sugar and insulin levels causing spikes in these levels. This can increase health problems, weight gain, etc. Ditch the white bread. Lets look at more nutritious breads you should be incorporating into your diet more often.
Whole Wheat vs. Whole Grain
The difference between whole wheat and whole grain is simple. Whole grain is multiple grains which contains the entire kernel (bran, germ, endosperm) and whole wheat is made of solely wheat kernels still containing the entire kernel. So which is better? Both are good choices, its whats on the nutritional label. Multigrain is a good example of checking your nutritional labels. Just because it says “multigrain” doesn’t mean it contains whole wheat or whole grain, it means there are multiple grains being used which may or may not have nutritious grains. CHECK YOUR LABELS!!!
What You Should Be Looking For
The nutritional values of each and every food you come across is important as well as the ingredients listed. Words such as “wheat flour” or “enriched bleached flour” basically means white flour was used not a whole wheat flour. These words can be deceiving and sneaky, thats why its important to read your labels to fully understand what you’re putting into your body. With that being said, when looking at the contents of breads look for these things for signs of “good” nutritious breads you should be adding to your cart:
The word WHOLE or it might not be made from the entire kernel
Atleast 2 grams of fiber
No saturated fats
100% of something or it may be processed
Less than 200mg sodium
Less than 150 calories per slice
Check the first ingredient! First ingredient=most heavily dense (100% whole grain, 100% whole wheat should be your first)
My Favorite Brands
- Dave’s Killer Bread
- Natures Own Bread
- Natures Harvest