Bread is amongst the most favorite foods in countries worldwide. You can eat it for breakfast, lunch, or even dinner, and it makes an array of mouth-watering delicious dishes.
But, ultimately, you are what you eat, and it would be awful to be consuming bread that is deprived of nutrients, is unhealthy, or contributes to the rise of obesity, cholesterol, or diabetes.
So here are the top 10 healthiest bread choices for you to choose from.
Top 10 Healthiest Breads That you Should Eat Regularly
1. 100% Whole Grain Bread
Whole grains keep the entire grain complete, including the germ, endosperm, and bran. The bran is the hard outer layer of the grain and is filled with fiber.
The bran and endosperm contain protein, fat, vitamins, and minerals, making this type of bread a healthy alternative.
Secondly, whole grain or whole wheat bread should be preferred because processed bread is voided off 60% of its fiber, vitamins, and essential goodies, leaving it plain and only an excuse to consume more calories.
White bread is made of only refined flour and is just a dense food; hence whole wheat/ whole grain bread should be preferred over the latter options.
2. Multi-Grain Bread
Multigrain and whole-grain bread are two different breeds. As the name suggests, whole grain means that the entire grain, including the bran, germ, and endosperm, is used to make the bread.
Multigrain means a portion of food has more than one type of grains, although according to Mayo Clinic, they might not all be whole grains.
If you want to choose something different from whole grain bread, it is advisable to go for multigrain bread, as it is delicious and nutritionally healthy.
3. Oat Bread
Oats have consistently been recognized as one of the healthiest sources of good carbs. Thanks to their high fiber content, they’re slow-digesting and make you feel fuller longer.
Oats contain a cholesterol-lowering fiber called beta-glucan, which has also been shown to reduce certain cancers, like colon cancer, diabetes, digestive problems, and heart disease.
Oat bread is usually made from whole-wheat flour, yeast, oats, salt, and water. The oats are highly nutritious and linked to several health benefits, and oat bread can be a healthy choice.
4. Flaxseed Bread
Flax bread is made from different whole-grain flours, and let’s not forget our key ingredient; flax seeds. It is only the healthiest bread you can eat, and there are numerous research studies to prove this.
Not to mention flaxseeds themselves are full of healthy and nutritional benefits. Research shows flax seed, and flax bread can reduce your risk of heart disease, cancer, stroke, and diabetes.
And along with this, there is good news for vegetarians. To attain omega-three fatty acids, fish liver oil or its supplements need to be consumed, which is impossible for vegetarians to do.
But flaxseeds come with a significant portion of omega fatty acids, and because they are seeds, they are safe for vegetarians to consume.
5. Sprouted Whole Grain Bread
Sprouted Whole Grain Bread is made from whole grains that grow from unearthing to heat and moisture.
According to research studies on PubMed Central, the process of sprouting of the grains shown to increase the amount and availability of certain nutrients in them, making this type of bread nutritionally rich than other types.
Studies prove that sprouting also increases grains’ antioxidants while decreasing anti-nutrients, giving it an even extra edge for being a preferred loaf of bread.
In addition to this, the sprouting of grains breaks down some of the starch in the grain’s germ, ultimately decreasing the carb content, and allowing individuals to control their blood sugar levels while consuming this bread.
All these benefits make sprouting whole grain bread the perfect candidate to be a healthy bread choice.
6. Gluten-Free Bread
Gluten-free bread is void of glutinous grains such as wheat, rye, and barley. Four other starches are used in their places: cornstarch, rice flour, tapioca starch, almond flour, coconut flour, and potato flour.
Gluten-free is an excellent option for gluten intolerant, have health issues when consuming lots of gluten, or those with Celiac disease.
If you do not possess any of these, then it is advised that you should not purchase them as some are stripped from vital nutrients, while they can also be heavy for the pocket.
7. Brown Rice Bread
Brown rice bread is suitable for vegetarians, people who are lactose intolerant, or those who do not have any of these. Reason behind this is because rice bread is made with eggs and also with any dairy products.
Brown rice bread is also a good option for vegan and gluten-free because you still get the benefits of fiber, proteins, thiamine, calcium, magnesium, and fiber that are natural to the rice.
Hence to sum it up, brown rice bread also lists the healthy bread choices for numerous reasons.
8. Rye Bread
Rye bread is made with rye flour, which comes from a wheat-like plant. It comes with a lot of health benefits. Rye flour is considered more nutritious than wheat flour, and to our convenience, rye bread is entirely made without wheat flour.
It also gives more satiety and does not spike sugar levels when consumed, making it suitable for those with diabetes and trying to lose weight.
9. Ezekiel Bread
Ezekiel bread is a nutritional powerhouse. It stands out among most varieties because it’s made without sugar and produced from sprouted whole grains.
The sprouting process of the grains increases the amount and presence of vitamins, like folate and lysine, like vitamin C, and minerals.
Ezekiel bread is excellent for vegetarians because of the ingredients in them. Also, all the ingredients involved in sprouting can give a protein content similar to milk and eggs, making it even beneficial to consumers.
10. Sourdough Bread
Sourdough is made in a fermentation process that depends on naturally occurring yeast and bacteria to make the bread rise. The fermentation method helps reduce the number of phytates in the bread that is also known as phytic acid.
This allows minerals to be fully and adequately absorbed in the body. The fermentation process also leads to the creation of prebiotic in the bread, making it easier to digest and light on the gut, making it a very healthy bread choice.
A variety of foods can be confused to be healthy in the markets, whereas they are the opposite. Bread comes in the category. Use one of the breeds mentioned above, or you can mix and match to eat your favorite food while keeping your health intact.