A lot of people do not eat bread at all because of its high glycemic index which makes it more susceptible to increase one’s chances for obesity and diabetes. Bread has loads of carbs and fewer micronutrients.
However, bread does contain some extra nutrients as well and healthy bread, when taken in moderation with a balanced diet, can help you achieve maximum health benefits.
What type of bread should I eat?
There are many types of bread available in the market, some of which might be healthy for you and some of which might not be. You need to choose the right healthy bread for yourself if you frequently consume it as a part of your daily routine.
We are here to list out some types of healthy bread for you to choose from as per your requirements. Have a look.
1. Ezekiel bread:
Ezekiel bread is the healthiest bread that you can eat. Made from whole grains and legumes that have started sprouting, it is much richer in fiber and nutrients as compared to white bread.
Sprouting increases the availability of vitamins and minerals.
Ezekiel bread is a complete protein-rich bread, like milk, and contains all the 9 essential amino acids required by our bodies. It is one of the best bread types for vegetarians and helps in fighting diabetes, fatty liver disease, and also greatly decreases one’s risk for cardiovascular diseases.
This sprouting process can be done by manufacturing units in one of the two processes: dry or wet.
Dry sprouting involves sprouting the grain and then drying them to lock the nutrition in them when they’re at the highest levels. The sprouted grains are stored or converted into sprouted grain flour and then made into bread.
Wet sprouting, on the other hand, involves mash wetting sprouted grains and making them into a thin paste for bread making.
2. Flaxseed bread:
In our opinion, flaxseed bread is just the perfect replacement for the loaves you eat regularly. Made from sprouted organic flax seeds and wheat berries, flaxseed bread has the ability to reduce your chances of contracting diabetes, cancer, or heart diseases. This is because of the plant-based omega-3 fatty acids that it contains.
Postmenopausal women also consume it as it avoids the risks of breast cancer. Flax seeds are highly nutritious and it also improves your digestive health.
3. Sprouted rye bread:
Rye is considered to be richer in nutrients than wheat, and hence, rye bread is healthier and has a lesser impact on the blood sugar of your body, when compared to wheat bread, since consuming rye bread has been observed to be linked with releasing a lesser amount of insulin.
Rye has a high soluble fiber content which helps in slowing your digestion of carbs, which in turn reduces the amount of insulin released by your body, and which consequently decreases your blood sugar.
The healthiest rye bread is made of rye flour along with sprouted grain flour.
People who want to avoid gluten can opt for this healthy bread. It is devoid of all glutinous grains like wheat, rye or barley, and is made from gluten-free flours like brown rice, coconut, tapioca, almond or corn flours, etc.
Being gluten-free, this bread is lower in calories and starch but can fill you up with higher fiber and protein content than other types of bread.
5. Oat bread:
We have all at least once thought about eating oats, after hearing about its numerous advantages for our bodies. For those who eat it as a part of their diets, you’re doing a good job. But for those who don’t, here’s your alternative.
Oats are a good source of carbs and their high source of beta-glucan (cholesterol-lowering fiber) can reduce the risk of cancers, diabetes, and heart diseases.
Being quite richer in proteins than wheat bread, oat bread is also beneficial for body muscles.
In all, oat bread is a collection of all rich vitamins like Vitamin E, and nutrients like iron and calcium, and this is definitely one of those types of healthy bread that must be a part of your diet.
6. Multigrain bread:
Multigrain bread, as the name suggests, is made from more than one type of grain, but not all of them need to be whole grains. It’s good if you choose multigrain bread with whole grains.
7. Whole grain bread:
Whole grain bread can be a good choice for you. Whole grain can actually mean a lot of healthy types of grains included in the product while whole wheat bread is made of a specific grain.
These are rich in plenty of nutrients, fiber, and healthy plant compounds that are naturally found in the grain. It is also sugar-free, and hence, you can go for this one if you’re looking for something low in sugar content.
8. Brown rice bread:
If you are a vegetarian and looking for something gluten-free, this is your bread.
It is made without eggs or dairy and gives you all the benefits of fiber, proteins, thiamine, calcium, magnesium, etc. present in brown rice.
9. Protein bread:
For vegetarians looking for protein supplements, athletes, or sports persons wanting to gain muscle mass, protein bread is one of the best options for you. This bread is made with protein isolate, that is the fastest absorbing protein, a gun does not contain any lactose or fat.
It is 100% whole wheat, also containing other healthy nutrients like oats, sunflower seeds, etc. it also contains all the essential amino acids that are required by our body for growth.
This is your list of some of the healthiest bread available in the market, that are highly nutritious and can be a good addition to your diets. Look out for the one that suits your body’s requirements and the ingredients you are looking for. Bread being the staple diet of people irrespective of the gastronomy of the place, makes it important for us to know the best and the healthiest one. We hope you find the perfect bread for yourself.