Peer down the bread aisle inside a grocery store these days and in most cases, it can take up the whole length. With so much selection, it’s time to give it a hard look and select the best choice for nutritional benefits.
You already know that you should eat whole grains. The difference between whole and unrefined grains is in the abundance of nutrient-rich germ and bran in loaves of whole grain bread. These are packed with B vitamins, vitamin E minerals, like magnesium and iron, not to mention fiber. A slice of whole grain bread has more fiber and protein than a slice of white bread. Clearly, it’s the healthier choice.
If you’re a white bread-eater, wheat bread, or any brown bread for that matter, is an obvious choice toward the right direction. But, labels that read “multi-grain,” “stone-ground,” or “enriched,” could confuse the decision-making process. Even a label that reads “100 percent wheat” in eye-catching, bold print may contain mostly refined flour.
The best way to identify whole grain is to look past the fancy packaging and go straight to the ingredient list. In the first few ingredients, scan for the words that have “whole” in it. “Wholewheat flour,” whole oat flour,” “whole grain wholewheat” should all receive top consideration. White wholewheat flour is also an acceptable choice because it is made from white wheat (albino), which has virtually the same nutritional content as red wholewheat flour. Furthermore, look for loaves that offer 3 grams of dietary fiber per serving.
Eating a variety of whole grains will give you satisfying, nutrient-rich meals. Choosing the right bread is a good start.