Choosing a Healthy Bread

Americans have a healthy appetite for "bread." There is an enormous variety of breads to choose from. Which breads are the healthiest to choose?

Half your breads and other grain-based foods that include cereal and energy bars should be whole grain. When you make smart choices in regards to the breads you eat, you are moving toward a more healthy eating/dietary pattern.

The whole grain breads you find in the supermarket differ by:

• the relative amount of whole grain content
• the type of grain 
• the sodium content
• the amount of added sugars

Read your ingredient and nutrition labels to determine healthy breads.

Why is whole grain so important and so recommended by nutrition experts? Whole grain contains the most fiber, antioxidants, minerals, protein and B vitamins.

By contrast, refined grains contain less fiber and fewer nutrients than whole grains. Federal regulations require certain nutrients like B vitamins to be added back into the refined grains, rice and cornmeal.

A diet rich in whole grains is associated with a variety of health benefits. Fiber in whole grains helps the body digest more slowly which  leads to feelings of prolonged fullness and a more even rise in blood sugar.

Practical suggestions for choosing healthier bread:

• To identify whole grain breads, look at the ingredients label. The first ingredient of a whole-grain bread should be whole grain.

Be aware of the fact that marketing claims on bread (usually on the front of the package label says what the product contains can be misleading). For example:

• multigrain or seven grain means the bread contains more than one type of grain, but not necessarily all whole grains. It could be a mix of whole and refined grains
• made with whole grains may also mean the product contains some, but not entirely, whole grains

Looks can also be deceiving. Dark bread does not always mean it is a whole grain bread. It could be just a food coloring making the bread look dark in color and thus deceiving the consumer into believing they are getting a whole grain bread.

More things to look for:

• go down the ingredients list looking for "whole wheat" or "whole grain" or just the word "whole" in front of a type of grain or grain flour. If you see 100% whole grain/wheat, this is a good sign. If it only says whole grain it may not be 100% whole grain.
• check sodium level: Many breads and rolls including whole-grain versions contain high amounts of sodium that is associated with greater risk of high blood pressure and less healthy for you to eat. Always go for the bread product with the lowest level of sodium.
• check for additional sugars: If you consume quite a bit of bread and rolls, each serving can contribute quite a bit of extra sugar to your diet. As a general rule if it taste sweet, it probably is high in sugar. The ingredient list will also tell you how much sugar is in your chosen bread.
• try a variety of breads that pan out to you as being more healthy to eat. 

There is definitely enough variety in bread products that eventually you will find a bread you like and one that is healthiest for you to eat as well. source: Tufts Health and Nutrition Newsletter

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DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL.  THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.