Ever walk down the bread aisle? It’s insane! How many varieties of “white bread” do we need? The amount of options is overwhelming. Some people have sworn off bread altogether, but its been found that those who eat whole grain bread have lower risk of heart disease and cancer than those who don’t eat bread at all.
7 examples of healthy breads you can look for next time you’re in that never-ending aisle of options:
- Ezekiel bread: It’s made without added sugar and with sprouted whole-grains. Sprouting the grains increases bio-availability of vitamins and minerals so you absorb more of what you’re eating! Made from wheat, barley, beans, lentils, millet, and spelt, it’s a “complete protein” similar to milk or eggs- great for vegetarians! Ezekiel contains all 9 essential amino acids, and the sprouted grains have numerous benefits of their own: easily tolerated by those with grain sensitivities, may help fight diabetes, protect against fatty liver disease, and reduce risk for cardiovascular issues. So many benefits in just a piece of bread..why wouldn’t you want to make some scrumptious avocado toast or a good ol’ sammy with it?
- Flaxseed bread: Flaxseed is a good source of Omega-3 fatty acids (especially for vegans who don’t eat fish!). Flaxseed can also reduce risk of heart disease, cancer, diabetes, and stroke. There are many ways to eat flaxseed, but eating it in bread is easy as any!
- Rye bread: You’ll feel fuller longer than after eating wheat bread. Rye bread is also found to reduce body weight, increase insulin sensitivity and lower cholesterol!
- Oat bread: Oat bread has cholesterol-lowering, slow-digesting fiber that makes you feel full longer. It has been shown to reduce certain cancers, diabetes, digestive problems and heart disease! Oat bread is richer in protein than wheat bread and has many vitamins, iron and calcium.
- Whole Wheat bread: Whole wheat is one type of whole grain- one with a good source of dietary fiber, manganese and magnesium! Even other breads enriched with vitamins and iron don’t come close to the original found in whole grains.
- Whole Grain bread: The whole grain kernel is found in whole grain breads meaning all the nutrients, fiber, and healthy plant compounds are included! Look for breads with whole oats or whole wheat being first on the ingredients list.
- Multi-grain bread: Be sure to choose multi-grain breads that are also whole grain! Multi-grain means there are multiple types of grains, but they’re not necessarily whole grains.
- Brown Rice bread: Good for vegan and gluten free, because it can be made without dairy or eggs (read the ingredients to be sure, of course). It has benefits of fiber, proteins, thiamine, calcium, magnesium, and potassium natural to brown rice.