You may have looked around on the internet or just heard people tell you about what breads are healthy and which ones aren’t. There are probably sites out there with essay long pages of information that just confuses you.
Let me simplify the details for you.
- White Bread – NO! This is very high in carbs and can spike your blood sugar levels. White bread is low in essential nutrients, and may have an adverse effect on your health.
- Brown Bread – There are many types of brown bread so just saying Brown Bread doesn’t mean anything.
- Whole Grain – Even though its in the name, this bread isn’t usually made of “whole” grains. These grains are processed immensely into very fine flour, which causes the product to be digested rapidly, and because of that, enters your digestive tract and breaks down into your blood as glucose. This will spike your blood sugar levels – sometimes even faster than sweets and chocolates!
- A lot of wholemeal or “Whole Grain” bread contains Gluten. A lot of people have an intolerance to this. This is a protein that is like glue, and when consumed, can cause damage to the wall of your digestive tract – in turn causing pain, bloating and stool inconsistencies.
- Whole wheat can also increase your cholesterol levels. Yes, the bad ones! But Whole Grains on the other hand will tend to be Cholesterol Free, which is an added benefit.
- Rye Bread – If you have a Gluten Intolerance or a celiac disease, this is not for you. Rye is a very healthy and nutritious cereal grain packed full of nutrients and health benefits.
- Rye contains over 30 percent of the recommended daily amount of fiber. Fiber is an essential part of the diet, and has many health benefits.
- Rye can also help prevent diabetes and heart disease. Magnesium, which is found in high quantities in rye, can help lower the risk of developing type 2 diabetes.
- There are many brands of Rye bread out there, so make sure you check the ingredients. If any of them have unbleached enriched flour as the first ingredient, it means that Rye flour is just a small percentage of the actual bread, so this would be unhealthy choice. This type of flour has adverse effects on your digestive system.
What are the Best Breads to Buy?
In conclusion, I would recommend the following breads that you can buy from your local supermarkets, as a healthy choice to any of the above:
- Oroweat Whole Grain & Flax
- Oroweat 100% Whole Wheat
- Oroweat Whole Grain (100% Whole)
- Thomas Hearty Grains (100% Whole)
- Wheat Bagels
- Thomas Sahara Pita Pockets (100% Whole Wheat)
- Toufayan Multi-grain Pita
- Milton’s Whole Grain Plus
- Oroweat Protein Health
- Sara Lee Hearty & Delicious (100% Multi-Grain)
- Ezekiel 4:9 Sprouted Grain Bread
- Manna Sunseed Bread
- Manna Banana Walnut Hemp Bread
- Gluten-Free Rice Almond Bread
- Gluten-Free Super Chia Bread
Anyone who needs to lose weight, has digestive issues or is somehow affected by the western diet should eliminate bread and other sources of gluten grains altogether! You can get the nutritional value that you seek from healthy low-carb substitutes such as vegetables!