Bread, the notorious carby loaf of calories you’ve been conditioned to shun, doesn’t have to be treated like the red-headed stepchild of foods. “Many breads offer lots of protein, fiber, and nutrients,” says Lauren Arboleda, a certified nutritionist and founder of Food from the Heart ( thmiami.com). “It’s all about portion control and quality.”Your first important step: Eschew white bread in favor of one of these superior choices. Click through to learn more about these better bread choices.
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Sourdough
The by-product of fermentation between lactobacilli (good bacteria) and yeast, sourdough is a delicious source of probiotics, aka “the good bacteria in your gut necessary to absorb nutrients from our food, get rid of toxins, and improve our digestion and immune system,” says Arboleda.BUYER BEWARE: To steer clear of extra oils and sugars, go for freshly baked bread from a local baker.
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Quinoa
Great for building muscle, it’s low in carbs and high in protein, and it contains all nine essential amino acids. Plus, it’s gluten-free.BUYER BEWARE: Make sure other not-so-healthy flours haven’t been added to the bread, like white, enriched, refined, or bleached. Also, watch out for extras like hydrogenated oils and sugars.
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Rye
Rye’s grains are packed with fiber, calcium, vitamin E, potassium, and iron. “Compared with wheat, rye is more nutrient-dense, as its grains are not as easy to refine, and the gluten content is lower,” says Arboleda.BUYER BEWARE: Be sure your rye bread contains only rye flour and not wheat flour, as this lowers the nutrient content.
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Pumpernickel
This combination of rye and sourdough offers the best of both breads, says Arboleda. “Probiotics, fiber, protein, and vitamins.”BUYER BEWARE: Avoid artificial colors, flavors, oils, and sugars like molasses. “They harm our bodies,” says Arboleda. Artificial colors can lead to fatigue, while molasses can damage your immune system.
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Whole-Grain
“Whole grain” simply means all the vitamins, nutrients, and fiber from the grain are left in it. But the overall nutritional value depends on the grains included in the bread.BUYER BEWARE: Avoid extra sugars and oils. Also, consider sprouted whole-grain breads from the frozen food section. “You’ll better absorb the nutrients,” says Arboleda.
Bread, the notorious carby loaf of calories you’ve been conditioned to shun, doesn’t have to be treated like the red-headed stepchild of foods. “Many breads offer lots of protein, fiber, and nutrients,” says Lauren Arboleda, a certified nutritionist and founder of Food from the Heart ( thmiami.com). “It’s all about portion control and quality.”
Your first important step: Eschew white bread in favor of one of these superior choices. Click through to learn more about these better bread choices.
Sourdough
The by-product of fermentation between lactobacilli (good bacteria) and yeast, sourdough is a delicious source of probiotics, aka “the good bacteria in your gut necessary to absorb nutrients from our food, get rid of toxins, and improve our digestion and immune system,” says Arboleda.
BUYER BEWARE: To steer clear of extra oils and sugars, go for freshly baked bread from a local baker.
Quinoa
Great for building muscle, it’s low in carbs and high in protein, and it contains all nine essential amino acids. Plus, it’s gluten-free.
BUYER BEWARE: Make sure other not-so-healthy flours haven’t been added to the bread, like white, enriched, refined, or bleached. Also, watch out for extras like hydrogenated oils and sugars.
Rye
Rye’s grains are packed with fiber, calcium, vitamin E, potassium, and iron. “Compared with wheat, rye is more nutrient-dense, as its grains are not as easy to refine, and the gluten content is lower,” says Arboleda.
BUYER BEWARE: Be sure your rye bread contains only rye flour and not wheat flour, as this lowers the nutrient content.
Pumpernickel
This combination of rye and sourdough offers the best of both breads, says Arboleda. “Probiotics, fiber, protein, and vitamins.”
BUYER BEWARE: Avoid artificial colors, flavors, oils, and sugars like molasses. “They harm our bodies,” says Arboleda. Artificial colors can lead to fatigue, while molasses can damage your immune system.
Whole-Grain
“Whole grain” simply means all the vitamins, nutrients, and fiber from the grain are left in it. But the overall nutritional value depends on the grains included in the bread.
BUYER BEWARE: Avoid extra sugars and oils. Also, consider sprouted whole-grain breads from the frozen food section. “You’ll better absorb the nutrients,” says Arboleda.
