Trying to find healthy bread at the supermarket can be a daunting task. There are so many options to choose from: whole wheat whole grain multi-grain enriched wheat etc. How are you supposed to know what is the best choice for you and your family? The following tips will help put you on the right track
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Look for bread that says whole wheat flour” as the first ingredient. Whole-wheat flour is the gold standard in bread because it contains whole grains including the bran germ and endosperm. Wheat flour (no “full”) and enriched flour while slightly better than white flour not wheat bran or germ of grain make them less healthy than bread with whole wheat flour. Studies show that eating plenty of whole grains is associated with a lower risk of heart disease diabetes and several cancers including colon stomach and breast.
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Do not be mislead by product packages that say things like “made with whole grains” made with whole wheat” or “multi-grain”. None of these terms mean that the bread is made with 100% whole wheat which is what we are looking for. The only way to really find out what’s in the bread is to read the list of ingredients. Also stay away from all the bread that has “enriched ‘on the packaging or the list of ingredients. Enriched flour is poor nutrition because most of the grain are the nutrients are destroyed in the refining process.
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Make sure the bread has at least 3 grams of fiber per serving. If you follow Thurs the 1st tip however it should be easy. The health benefits of eating fiber are numerous. Fiber can help control weight and help the prevention of many diseases such as heart disease and many cancers.
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See sugar content and stay away from bread listing high fructose corn syrup (HFCS) as one of the ingredients. HFCS is a sweetener and recent studies suggest that consumption of HFCS may be linked to leptin resistance in the body. Leptin is a hormone that signals the brain that the body has had enough to eat. Overuse of high fructose corn syrup can cause weight gain through its repression of feelings of fullness leads a person to consume more calories than necessary.
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Watch out for unhealthy fats like hydrogenated or partially hydrogenated oils. While some fat is necessary in our diet these fats are unhealthy and can lead to elevated cholesterol increasing the risk of heart disease
A good rule of thumb when looking for a healthy bread (or other food) is to carefully read the ingredient list. A shorter list of ingredients usually means that the bread is less processed or refined and contain more natural ingredients. Avoid bread that list ingredients you do not recognize. Follow the above tips and you should be able to find a delicious and healthy bread that the whole family will enjoy!”