13 Healthiest Types Of Bread You Need To Start Eating Now

Choosing the healthiest bread at the grocery store can be a little overwhelming, from rye to whole wheat to sourdough. Many breads seem so to be "healthy" because they are made with whole grains and are high in fiber, but they are actually high in sugar, sodium, and refined flour. The good news is that you can avoid buying the wrong types of bread by simply reading this article to the end. 

To set the record right on the healthiest, we've evaluated various types based on amounts of fiber, protein, micronutrients, and what research says about their health benefits. In this article, we will share with you the 13 healthiest types of bread you need to start eating now. From Ezekiel bread, Oat bread, flaxseed bread, and more. Stay tuned to find out more.

Image: AlexKopeykin

1. Ezekiel bread

The makers of Ezekiel bread use sprouted whole grains, which sets it apart from most other types of bread. Sprouting whole grains, legumes, and seeds are used to make Ezekiel bread. Unlike most commercially available bread, it contains no sugar, preservatives, or artificial ingredients. It has the same health benefits as whole-grain bread and can also add nutrients.

The Ezekiel bread diet contains more fiber, protein and absorbable vitamins and minerals than bread without sprouts. It also contains fewer potentially harmful antinutrients, such as phytic acid, and is even less fortified with gluten.

2. Flaxseed bread

The healthiest types of bread you can eat as it's majorly made from whole grain and flaxseeds is Flaxseed bread. Flaxseeds are not a grain, but rich in essential nutrients that the body needs. These tiny seeds are high in fiber and polyunsaturated fats, both of which are good for you. They're also a good source of alpha-linolenic acid (ALA), an Omega-3 fatty acid found majorly in plant foods.

High alpha-linolenic acid intake has been linked to a lower risk of heart disease, according to research. People who ate flaxseed bread are about 24% less likely to get breast cancer than those who didn't eat. Flaxseed bread can help protect your body from cancer and improve the health of your heart.

3. Oat bread

Oat bread, which is made primarily of oats and whole wheat flour, is one of the most popular types of healthy bread on the market today. Oats contain beta-glucan, a type of fiber that benefits the body by steadying blood sugar, lowering bad cholesterol, and reducing high blood pressure. This bread is rich in special soluble fiber that can help reduce constipation.

Moreover, oat bread with "oats" on its label doesn't mean it's healthy because some oat bread only contains a small number of oats and is majorly made up of refined flours, oils, and added sugar. As a result, when choosing oat bread, you must be very careful.

4. Gluten-free bread

Gluten-free bread is a blend of gluten-free consumables such as almonds, coconut, potato brown rice, or tapioca. Glutens are a group of proteins in wheat that are responsible for giving bread its chewy texture. Gluten-free bread is suitable for people who need to abstain from gluten, like people with symptoms of celiac disease or high gluten sensitivity. When gluten is removed, manufacturers add other ingredients to compensate because the bread needs to be chewy and have a spongy texture.

People without celiac disease or gluten allergies are urged to opt for regular bread. Most people without these health issues wrongly think if they keep away from gluten, they will lose weight, but keep in mind that avoiding gluten will not result in weight loss and that gluten-free bread is not necessarily healthier.

5. Cornbread

Cornbread is fairly different from other types of bread, not just because it's a quick bread made from cornmeal but because of its cake-like structure. If you are not an excellent cook for a morning feast, looking for a healthy substitute will defy the worry.

Eating cornbread will do the magic! Cornbread is packed with energy-boosting vitamins B and thiamine that improve the brain's cognitive function. Moreover, the bread is made up of phosphorus, carbohydrate, and manganese that can give you maxima feeling while providing you with a sack of energy for the whole day. 

6. Sourdough

Sourdough has a sort of peculiarity. It's generally made through fermentation which relies on mixing white flour with yeast and natural bacteria (enzymes). The end product is free of added sugars and has prebiotic fibers that are essential for gut health. One of the main advantages of sourdough is that it's significantly easier to digest than other types of bread because of its prebiotics and probiotics created during the fermentation process.

Sourdough is thought to have a low glycemic index, which measures the impact of a food on blood sugar. Also, the bacteria contained in sourdough may help decrease the rate at which starch is digested in the body, thereby making this bread likely less to cause an increase in blood sugar. 

7. Sprouted rye bread

Rye bread is a denser and heavier loaf as it is deficient in fat and contains less gluten than wheat. Studies show that bread made from 100% rye has a more negligible effect on blood sugar and keeps you full for a very long time. Adults who ate rye bread released a significant amount of insulin hormone that regulates blood sugar compared to adults who ate white wheat bread. Too much insulin in the body system is accompanied by obesity and may increase your chance of having type 2 diabetes. Rye's ability to lower the body's insulin is due to its high soluble fiber content and consuming food with soluble fiber helps lower the digestion of carbs which reduces blood sugar spikes and regulates insulin release in the body. 

8. 100% Whole wheat bread

Meeting your nutrients requirements is excellent and all good, but the end outcome of good nutrition is sound health, and this is where whole wheat bread comes in. Whole wheat is known to be very rich in fiber and considered to be more nutritious than other grains which have been processed to remove the germ and bran, which contains proteins, minerals, and other beneficial plant compounds.

Whole wheat bread is packed with complex carbohydrate that keeps you full for longer. 12 to 20 grams of total carbohydrate is an average slice contains, a significant amount of which is fiber.

9. Sprouted whole grain bread

If naturally occurring nutrients and fiber are what you are looking for, sprouted bread is a wise choice of bread for you. Sprouted bread is gotten from whole grains that have started to grow because of moisture and heat exposure. Sprouting has been known to improve the amount and availability of essential nutrients in whole grains. Sprouted grains are a perfect choice for people with irregular blood sugar control or diabetes because they do not increase blood sugar like other grains. 

10. Brown rice bread

Brown rice bread is a very nutritious food. It's relatively low in calories, gluten-free, and very high in fibers. Brown rice bread includes fibers that help lower cholesterol, move waste through the digestive tract, and prevent blood clots. Consuming brown rice bread can improve and prevent many health conditions like heart disease and diabetes. 

11. Protein bread

If you're trying to gain muscle mass or free more weight, protein bread could be a great additive to your diet. It's also a great option for people with diabetes and those looking for a good source of protein. What's more? This bread is a good option for people who want to cut out carbohydrates from their diet and still like to eat bread. When carbohydrate is cut out from the diet, it helps in losing weight.

This bread is very beneficial to people with diabetes in regulating the amount of sugar in the bloodstream. It also limits the intake of sugar. Carbohydrates are the primary origin of energy in the body, and when it's broken down, it promotes the glucose level in blood. People with diabetes may not produce enough insulin to break down glucose, so protein bread is the best option for them. 

12. Purple bread

This bread is made by infusing anthocyanins (an extract obtained from black rice) with white bread. These naturally occurring anthocyanins which give this bread its purple color, act as an antioxidant. According to a Singaporean researcher, purple bread is easier to digest than its white counterpart because it's embedded with many fibers and protein.

Purple bread is an excellent source of natural anti-inflammatories and antioxidants for cardiovascular and neurodegenerative diseases. It's also an excellent weapon for people fighting obesity and cancer. 

13. Multi-grain bread

Multi-grain bread is made when white flour is blended with more than one grain, for example, millet, barley, and wheat. Despite the multi-grains, this bread has a lower glycemic index and more fibers than white bread, giving you more energy for longer. Eating multi-grain bread helps to lower your risk of diseases like diabetes, stroke, and heart disease. Acknowledging the popularity of low-carb and gluten-free diets, you may find it challenging to think of bread in a positive way for good health, but despite claims that it is fattening or high in carbs, the right type of bread can be a very healthy food. 

After all, many of the healthiest pieces of bread have a simple ingredient list that begins with whole grains, and eating more whole grains is linked with lower weight and decreased risk of heart disease, cancer, and death by any cause. Before you choose healthy bread, keep in mind that it should be consumed in moderation as part of a well-balanced diet that includes a variety of nutritious foods.

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