Not all bread is created equal when it comes to nutritional value. For those looking to incorporate bread into a healthy diet, understanding how to choose wisely is key. Emily Case, a registered dietitian at Northwell Health, shared three essential tips for selecting the healthiest bread options.
Portion Control and Calorie Awareness
Case emphasizes that the size of bread slices can significantly impact calorie intake. Many commercially produced bread slices contain 120 to 140 calories, which she notes can represent two servings. To manage calorie consumption, Case recommends opting for 100% whole wheat or 100% whole grain breads that offer 80 calories or fewer per slice. This approach helps consumers enjoy bread without exceeding their daily calorie goals.
Minimizing Added Sugars
Another critical factor in choosing healthy bread is its sugar content. Case explains that manufacturers often add sugar to improve the taste, texture, and shelf life of bread. However, excessive sugar intake is detrimental to health. She advises consumers to check the "added sugars" line on the nutrition label and choose breads with zero to two grams of added sugar per slice. Reducing intake of hidden sugars is considered a significant health benefit.
Maximizing Fiber and Protein
To enhance the nutritional profile of bread, Case suggests prioritizing options that are rich in fiber and protein. Again, she points to 100% whole wheat and 100% whole grain varieties as optimal choices. Specifically, she recommends looking for breads that provide at least three to five grams of fiber and three to five grams of protein per slice. These nutrients play a crucial role in slowing digestion, stabilizing blood sugar levels, promoting satiety, and preventing energy crashes. Breads made from whole, sprouted grains are often the most nutrient-dense and satisfying options, according to Case.