Again, adding a variety of whole grains such as these is an evidence-based way to reduce the risk of multiple chronic diseases. That said, navigating your way to a healthy multigrain bread can be somewhat tricky. When breads are labeled as multigrain, it can be difficult to tell whether the grains that went into them were actually whole, or have been refined. Whole grains are healthy to begin with, but harvesting them at the point of germination—as in, when they sprout—drives their nutrient content even higher.
In addition to upping the micronutrients in bread, sprouted grains has an effect on macronutrients, too. They tend to be lower in carbohydrates, since the germination process breaks down starch. With their high protein and fiber, sprouted grain breads also have a relatively low glycemic index. Consider sprouted grain breads as a nutrient-packed, healthy sandwich choice—or, for even more fiber, choose brands that combine sprouted grains with legumes like lentils, beans, or peas.
These whole grains can supplement whole wheat in healthy store-bought and homemade breads. Oats contain a special type of fiber called beta glucan, which boasts benefits like lowering bad cholesterol, steadying blood sugar, and bringing down blood pressure. Look for brands that list oats and whole wheat flour as the first ingredients and contain minimal added sugars. These little seeds are high in fiber and healthy polyunsaturated fats. Plus, the seeds are naturally gluten-free, so breads made with them instead of wheat can be a good choice for those with celiac disease or gluten sensitivity.
Grinding flax seeds turns them into a meal that can serve as the basis of a tasty, healthy bread. Some commercially prepared breads use flax in combination with wheat, but for a loaf made entirely with flaxseed and no wheat you may have to make your own. Sourdough bread is made via a fermentation process that adds healthy probiotics to its finished product. A diet rich in probiotics from fermented foods has been linked with all sorts of positive health outcomes, like improved digestion and better immune function.
For the healthiest sourdough bread, choose a variety made with whole wheat flour. Not only will you soak up the bread's natural probiotics, you'll get extra fiber, protein, and minerals, too. You can also make your own sourdough bread at home.
It's easier than you might imagine and it allows you to control some of the ingredients. Get one simple hack every day to make your life healthier. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ ; :i doi Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies.
Kikuchi, Y. Plant Foods Hum Nutr 73, — Harvard Health Publishing. Are sprouted grains more nutritious than regular whole grains? Published November 6, Not only does this refined flour look whiter and bake fluffier, but it also falls short of many of the nutrients essential to optimum health. Whole-grains begin as a whole grain kernel: bran, germ, endosperm.
The milling process mechanically removes the bran, which is the fiber-rich outer layer of the grain and contains B vitamins and other minerals. Milling also removes the second germ layer, which is rich in Vitamin E and essential fatty acids. You know whole grain has more nutritional heft than white, bread, but can you choose between whole wheat, multi-grain, seven-grain, grain, all natural, organic and enriched?
An expert guides you down the bread aisle. Learn more about vaccine availability. Advertising Policy. You have successfully subscribed to our newsletter. As one of the best sources of good carbs, whole-grain oatmeal breads are an excellent breakfast choice for fast energy.
Nutrition info per slice: cal, 6 g pro, 23 g carb, 3 g fiber, 4 g sugars 4 g added sugars , 2 g fat 0. For those watching their carb and calorie intake, but still want a white bread—like flavor and texture, Harris-Pincus loves this option.
She says it tastes just like regular white bread, with a fraction of the calories and a ton of fiber. Nutrition info per slice: 40 cal, 2 g pro, 13 g carb, 7 g fiber, 1 g sugars 0 g added sugars , 0. Nutrition info per slice: 30 cal, 3 g pro, 13 g carb, 11 g fiber, 1 g sugars 0 g added sugars , 1 g fat 0 g sat fat , 85 mg sodium.
This gluten-free bread is packed with texture, subtle sweetness, and wholesome ingredients all in one. Ingredients like eggs, golden flaxseed meal, raisins, arrowroot flour, cashew butter, almond butter, almond flour, and more make for a hearty bread without classic grains. Nutrition info per slice: 90 cal, 3 g pro, 9 g carb, 3 g fiber, 2 g sugars 0 g added sugars , 5 g fat 1 g sat fat , mg sodium.
This nut-free option blends organic sprouted whole wheat with organic barley for a luxurious, fiber-packed texture. Nutrition info per slice: cal, 7 g pro, 19 g carb, 5 g fiber, 1 g sugars 1 g added sugars , 1 g fat 0 g sat fat , mg sodium. Weight Loss. Type keyword s to search. Today's Top Stories.
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