Healthy bread is the best alternative for complex carbohydrate and fibre.
The bread line fills up dozens of bread shelves and cookbooks, though some are healthier than others.
Some varieties are high in fibre, vitamins and minerals. In contrast, others are made from refined grains and are very low in nutrition.
Naturally, you may be wondering what kind of bread is healthy.
Here are 5 healthy bread you can choose from.
1. Sprouted Whole-Grain healthy Bread:
Many slices of healthy bread are baked on whole grains. Sprouted Whole-Grain Bread are made into entire grains such as oats, whole wheat and barley that are allowed to germinate in the early stages of a new plant before being ground.
This method makes the bread healthier and tastes better. The grain germination process gives the bread a nutty flavour and reduces the presence of phytic acid. Eating bread that contains less phytic acid makes it easier for your body to absorb nutrients such as zinc and magnesium found in grains. Studies have shown that the germination process can increase fibre, folate, and critical antioxidants found in grains. Eating whole-grain bread can lower blood sugar levels than other slices of bread, such as 11-grain bread.
Grain sprouting also appears to reduce the presence of oligosaccharides, a group of carbohydrates that can be difficult to digest, leading to gas depletion and constipation. Slices of healthy bread sown also tend to have less sugar and more protein than their potential counterparts. Many shredded bread slices are made unprotected and often spoil faster than regular bread, so look for refrigerators or freezers in grocery stores.
Look for pieces of bread made from a lot of sprouted grain. They will all contain whole grains because you cannot grow pure grain. Some healthy bread sliced also contain nutritional additives such as legumes, sunflower seeds, and flax.
2. Sourdough Healthy Bread:
Making sourdough bread involves the ancient practice of baking using the rich germination process to boil the dough. Fermentation gives this bread its unique tang and other essential health benefits. Compared to leavened bread using baker’s yeast, sour bread can lead to a lower blood reaction to food after a meal.
Studies found that consuming 50 grams of carbohydrates derived from sour white bread led to slightly higher blood pressure after a meal than whole wheat bread. This low rise seems to be due to the fermentation process, which reduces digestion and reduces the amount of gluten in the bread, making the sourdough easier for some people to digest. While most sour cream on the market is made with white flour, whole grain flour, such as dense rye, can be healthy.
3. Oat bread:
The loaf is usually made from a mixture of oats, whole wheat flour, yeast, water and salt. Because oats are highly nutritious and combined with many health benefits, oat bread can be a healthy bread option.
In particular, oats are high in carbohydrate, fibre and contain beneficial nutrients, including magnesium, vitamin B1 (thiamine), iron, and zinc. The fibre in oats, also known as beta-gluten, helps lower cholesterol, regulate blood sugar, and control high blood pressure.
However, just because bread contains “oats” does not mean that it is healthy. Some oatmeal bread has only a tiny amount of oats and is often made with refined flour and added sugar and oil. To find the most nutritious oat bread, list oats and whole wheat flour as the first two ingredients.
4. Flaxseed Bread:
Flaxseed bread, mainly made from whole grain flour and flaxseed, is one of the best healthy bread you can add to your healthy diet. This is because flax seeds are highly nutritional value and provide many health benefits. In particular, they are an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid found in plant foods.
A high intake of ALA was associated with a lower risk of heart disease. Flax seeds contain lignans, which can act as antioxidants in your body and help protect against some cancers.
Look for flax bread made of whole wheat and whole grain flour, yeast, water, salt and minimal ingredients such as flaxseed.
5. Gluten-Free Healthy Bread:
It wasn’t too long before a gluten-free bread was a hard-won flavour with its sandpaper-like flavour, cardboard-like flavour, and a price tag like a luxury. Most gluten-free healthy bread was made from high-refined carbs, such as rice flour and potato starch. But since gluten-free foods have become commonplace, many products work hard to make the bread taste good and provide a healthy complement.
Instead of processing traditional grains to remove gluten, products now use nutritious, gluten-free grains, including brown rice flour, buckwheat, teff, quinoa, millet, amaranth, and sorghum.
Teff, a grain from Ethiopia, is richer in iron than wheat, while quinoa, originally from the Andes, provides higher protein.
Gluten-free products try other healthy supplements such as chia seeds, flax, and inulin with extra grains. You can also go gluten-free using “non-grain” bread made from almond flour that provides high protein and healthy unsaturated fats. Look for gluten-free bread products such as slices of sandwich, pitas, and bagels and a list of ingredients that include whole grains as the first carb, and they do not contain 2 grams of sugar per slice.