THREE EASY tips can help you find the most nutritious loaf of bread in the dauntingly long supermarket aisle.
Simple ways of looking at fiber, ingredients and your overall eating plan can help you find the best bread for you. Don't get tripped up by common misconceptions about sugar and salt in breads, or low-carb diets.
The first tip: Look for fiber.
Don't judge a loaf by its color. Darker breads are not always whole-grain breads--sometimes they've been colored with molasses or caramel.
Instead, check the nutrition facts label on the back. Breads that have at least 3 grams of fiber per slice are more healthful. A typical slice of white bread has less than 1 gram of fiber, while 100 percent whole-wheat bread has about 3 grams of fiber.
Next, check the ingredients list. A whole grain should be the first ingredient, meaning it makes up the majority of the bread. However, many people misunderstand what a whole grain is.
For example, let's look at
A kernel of wheat has three parts: bran, germ and endosperm. The brown, outer layer is the bran. It's rich in fiber and antioxidants. The bran encloses and protects the germ and the endosperm.
Wheat germ is not contagious; it's the vitamin-rich core of the seed and contains a tiny wheat plant,
The third part of the kernel is the pale endo-sperm, which contains most of the calories.
Whole grains contain all three parts of the kernel.
Refined, white flour contains only the starchy endosperm. It has much less fiber, vitamins and minerals. That's why the federal government requires white flour to be fortified, adding back iron and a handful of
However, so-called "wheat flour" is still lower in fiber, heart-healthy mineral magnesium and antioxidants than "whole wheat flour."
THE SCOOP ON SUGAR
Now, let's go back to the ingredient list on a loaf of bread. The first ingredient should be a whole grain, such as whole wheat flour, rye, oats or barley. Sprouted grains are also considered whole grains and may have slightly less carbohydrates and more protein. They have a pleasantly chewy texture.
When reading the ingredient list, don't despair if the bread contains sugar. In order to make bread rise, most breads are made with yeast. The tiny yeast organisms feed on a mixture of water and simple carbohydrates, such as sugar, corn syrup, honey or molasses. The yeast creates bubbles, which make the bread rise.
However, typically only a tablespoon or so of sugar or honey is added to two or three cups of flour. That's a minuscule amount of sugar in a typical loaf of whole wheat bread.
Some dessert breads do have more sugar added. But it's easy to guard against this by checking the nutrition facts label. A typical 1-ounce slice of bread has 80 to 90 calories, 3 grams of protein, and 15 grams of carbohydrate. If a slice has more than 20 grams of carbohydrate, it may have too much added sugar. Either don't buy it, or eat it sparingly.
NOT TOO SALTY
Along with sugar, people sometimes worry too much about salt in bread.
It's difficult to make bread without some salt--it makes the bread tender. But, most bread contains only 120 milligrams of sodium per slice, or about 5 percent of the day's sodium allowance.
"Quick breads," such as muffins, biscuits, pancakes and waffles, tend to have more sodium. That's because these breads are leavened not with yeast but with sodium-rich baking soda or baking powder.
It's easy to read the nutrition facts panel to see how much sodium is in a serving. If it's less than 140 milli-grams, it's considered
THE BIG PICTURE
Finally, when choosing bread, consider it as just one part of your larger menu for the day.
Consider buying whole-grain bread at least half the time. It has a wider variety of nutrients and antioxidants, plus more fiber. It's better for your digestive system than white bread.
Experiment to find which varieties you like best. Many folks find that fresh bread, made at a local bakery, tastes better than types with a long shelf life.
With the popularity of low-carbohydrate diets, many people worry they have to give up bread to be healthy. I think this is a mistake. Moderate portions of whole-grain bread can fit in a balanced diet.
And for many people, bread nourishes more than just the body. Every culture makes its own distinct breads, and all major religions use bread in rituals. Christians use hosts, Jewish people have matzo, and Muslims bake a special bread to celebrate the end of Ramadan, a month of fasting.
In America, a "breadwinner" is someone who makes some "dough," or money.
Choose bread that's rich in nutrients.
Jennifer Motl welcomes reader questions via her Web site, brighteat ing.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.
Jennifer Motl is a registered dietitian. Formerly of Fredericksburg, she now lives in Wisconsin. |