How do you know which of the many types of sliced bread in the grocery store is the best? You might be surprised to find out that something isn’t healthy just because it’s brown or says “whole wheat” on it. Here are some tips to help you choose the best sliced bread at the store.
What to look for on a loaf of bread’s label
When something is brown, it might just mean that molasses was added. And “whole grain” isn’t always the same thing as “whole wheat.” On the label, look for the following:
The first thing on the list of ingredients should be a whole grain. Whole wheat and whole oats are two examples of whole grains. Whole grains have all three of the grain’s parts. This means that they have all the vitamins, minerals, antioxidants, and fiber that you might not find in something like white bread.
Look for bread that has at least 2 grams of fiber per slice. Sometimes the Nutrition Facts Panel lists information for two slices of bread, so look for 4 grams of fiber.
Sodium can be found in bread, so compare brands and choose the ones with the least sodium.
Why is it important to eat whole grains? Heart disease, diabetes, and some types of cancer are less likely to happen if you eat whole grains. They can also help you keep your weight at a healthy level.
These words can be tricky:
Multigrain bread is made with more than one grain, like wheat, rice, and corn. It does not always or even always mean that the grains are whole.
- Enriched: After the refining process, vitamins and minerals (like iron or B vitamins) are added back to white or whole wheat breads.
- Whole wheat: This doesn’t always mean that the grain is whole. Whole wheat products that are high in fiber are a good choice (at least 4 grams of fibre in each serving).
- Stone ground: This is a way to make flour, but it doesn’t mean that the grain is whole.
Try some of these suggestions for whole grain bread:
1. Toast whole grain bread, spread peanut butter on it, and put banana slices on it. Almond butter and apple slices and soy butter and pear slices are two other tasty combinations of fruit and nuts.
2. Melt cheese on a slice of whole grain bread and put a slice of tomato on top.
3. Make an open-faced sandwich by spreading light tuna salad and shredded carrot on top. You could also mix arugula and green pepper with canned salmon.
4. When making French toast, use bread with whole grains. Make extra so you can have a quick breakfast on a busy morning.
5. Try these ideas for sandwiches:
- Hummus, carrots that have been shred, and baby spinach.
- Beans, lettuce, and tomatoes that are fried
- Tzatziki and cucumber
- Red onion, dill, and egg salad.
