This is how you choose a healthy loaf of bread, Leave the myths and rely on the facts

A portion of bread is equivalent to one slice or piece of bread weighing about 28 grams.

For many, eating bread is an unhealthy way of eating because it is rich in carbohydrates and contributes to weight gain if a large amount of it is eaten.

In a report published by the American newspaper " Washington Post ", writer Jennifer Cook says that in light of the warnings about the harms of eating white bread, finding a healthy loaf rich in whole grains, containing little added sugars and sodium, is not at all easy.

These are the disadvantages of abstaining from eating bread

"Less than half of the breads we looked at that were categorized as multigrain, oat or wholegrain contained only wholegrain flour," says dietitian Amy Keating. Even wholegrain bread can be a source of added sugars, sodium and nutrients. An additive that you may want to avoid.

It seems so confusing that you completely give up eating bread, but in the beginning you have to know a number of myths and scientific facts in this regard.

Myth #1: Bread contains calories without nutritional value

The grain consists of 3 parts: “endosperm”, “bran” and “germ”. White flour consists only of the endosperm, while many of the grain’s nutrients are found in the bran and seed.

White bread provides some protein, and most store-bought bread is made with flour, which is rich in B vitamins and iron. Whole-grain bread contains many useful elements, and in addition to vitamin B and iron, it provides the body with vitamin E, minerals such as zinc, magnesium, flavonoids, other antioxidants and protein. and fibres.

According to the US Dietary Guidelines, most adults should eat 6 servings of grains per day, at least half of which should be whole grains. But, on average, we eat less than one serving a day of whole grains.

A portion of bread is equivalent to one slice or piece of bread weighing about 28 grams.

Whole grain bread is healthier. "Giving up bread means cutting out one of the easiest ways to get whole grains into your diet," Keating says.

Myth 2: Eating bread leads to weight gain

Bread isn't high in calories, but some research suggests that white bread may expand your waistline, possibly because it has less fiber (1 gram or less per loaf, compared to 2 grams or more in a whole-grain loaf). As well as its appetite-stimulating effects and the possibility of increasing blood sugar.

Research shows that whole-grain bread is less likely to cause weight gain. A study published in the Journal of Nutrition - in which more than 3,000 adults and the elderly participated - found that people who ate 3 or more servings of whole grains per day had a smaller increase in waist circumference compared to people who ate less than half the amount.

Myth 3: It's best to avoid all grains, even whole grains

In some modern diets, grains in general are responsible for weight gain, diabetes, dementia, and a host of other diseases. But a large body of research shows that whole grains, including those in bread, reduce the risk of heart disease, type 2 diabetes and some types of cancer. Whole grains may also help control inflammation and promote healthy gut bacteria and immune system function.

Cereals contain gluten, a protein found in wheat, rye and barley that causes problems for about 7 percent of Americans with celiac or gluten sensitivity, but for healthy people, there is little evidence to suggest any health benefits to avoiding gluten.

"Most flours and gluten-free products are not rich in nutrients, which means that they will have less nutritional value compared to even white bread," says nutritional epidemiologist Nicola McKeown.

Myth 4: Refined grains are like whole grains

A study published in 2020 in the Journal of Nutrition and Public Health found that, based on packaging information, nearly half of participants overestimated the amount of whole grains in breads and crackers made primarily from refined grains.

"We've found that the only information you can rely on to make sure that bread doesn't contain refined flour is 100% whole grain or 100% whole wheat," says Keating.

Looking for a healthy loaf

Bread that contains whole grains, such as whole wheat flour or sprouted wheat, usually does not contain refined grains. Some types of bread also contain grams of whole grain per loaf. "The more whole grains, the better," says Keating. "But it's not the only criterion for healthy bread."

Here are the most important points to keep in mind when you decide to buy a loaf of bread:

Sugar: Some types of bread contain 4 grams or more per loaf, while the best allowed amount is two grams or less.

Sodium: The taste of salt-free bread is not delicious, but some types of bread contain more than the body needs, so it is recommended to choose a loaf of bread that contains about 150 mg or less of salt.

Nuts and seeds: As long as the bread you choose is made from whole grains, having a loaf of nuts and seeds can provide more healthy fats.