Nutrition Facts About Bread, According to a Dietitian | Well+Good

THere are certain foods that virtually everyone in the wellness world admires. Tell a roomful of health-conscious eaters that there are free collagen-enriched shakes to sip and you better be ready for a leggings-clad stampede.

Bread is not one of those foods. It is often seen as the enemy of healthy eating to the extent that avocado is sometimes has been considered an acceptable replacement for hamburger buns, damn the soft footprints and fingers covered in green. But before you send the bread basket off to the server at your next meal, there’s something registered dietitians want you to know. Bread is really healthy.. In fact, It is a fundamental food in the Mediterranean diet (the most scientifically supported way of eating to live a long and healthy life) and in some countries known to be longevity hotspots, such as Icaria, Greece.

The idea that bread has no nutritional value is a huge myth and registered dietitian Alexis Newman, DR, says it’s just one that surrounds the food. But now, he’s setting the record straight once and for all on the nutritional facts of bread, separating fact from fiction on the most common misconceptions. Plus, he gives you dietitian-approved tips on how to buy the most nutrient-dense bread possible.

5 bread myths that a DR wants everyone to stop believing

Myth 1: Bread has no nutritional value.

Let’s go straight to the biggest myth of all. “All bread has some nutritional value,” says Newman. Yes, that includes a thick slice of white bread. “All bread has carbohydrates, which is the body’s preferred source of energy.” Newman emphasizes that there is no need to fear carbohydrates; they are a nutrient. She explains that carbohydrates reach the bloodstream faster than proteins and fats, making them ideal for quick energy. You still need protein and healthy fats in your life, but carbohydrates still have value.

In addition to carbohydrates, Newman says bread also has other minerals and nutrients, which vary in type and quantity depending on the type of bread you choose. (More on that soon.) “For example, white bread is often fortified with folate and other vitamins and minerals,” she says. “And certain types of bread, like whole wheat, are high in fiber.”

Myth 2: Whole grains and whole wheat are the same.

When you decide to buy some bread, the options are… many. This can make figuring out which bread to choose confusing. For example, have you ever wondered if there is a difference between whole grain and whole wheat? There are. “The difference is that whole grain bread contains the whole grain, which can be barley, oats, sorghum, buckwheat, or wheat, and whole grain bread is only made from wheat,” Newman explains.

Both, he says, have nutritional benefits.. Whole wheat bread contains fiber, iron and vitamin B6. Newman says that whole grain bread also has additional fiber and minerals like B vitamins, iron and magnesium.

See the difference? Now you’re ready for the next level of bread: understanding how multigrain bread differs from whole grain and whole wheat. “Multigrain bread is made with two or more types of grains, as opposed to whole grain bread, which is just wheat, or whole grain bread, which is made with one type of whole grain,” says Newman. She explains that the benefit of multigrain bread is that you get a broader range of nutritional benefits because it contains a broader range of grains. Makes sense, right?

Myth 3: Bread is bad for the gut.

If your bread has fiber (and almost all types have at least some), you’re already making your digestive system happy. But Newman says that there is a type of bread that is really good for the gut. “Sourdough bread is fermentedso it has probiotics, which are good bacteria that help the gut,” she says. (If you didn’t already learn that firsthand during the first year of the pandemic, now you know.) “It’s also easier to digest than other kinds of bread, which can be good for people with sensitive stomachs,” she says. So, unless you have a gluten sensitivity or allergy, bread isn’t bad for your gut and, in fact, can be beneficial.

Myth 4: Bread is bad news for your blood sugar, period.

“Many people are concerned about how eating bread will affect their blood sugar, particularly people who are diabetic or prediabetic,” Newman says. It’s true that if you’re prediabetic or diabetic, you should be more aware than the average person of foods that can spike your blood sugar, including white bread. But Newman says there are types of bread these people can still enjoy.

“Ezekial bread, which is a type of sprouted bread, is a type of bread that doesn’t raise blood sugar levels as much as traditional white bread,” she says. “With this bread, the grain grows until it actually sprouts before it’s used to make the bread,” Newman explains. She adds that multigrain bread is another great option because the protein and fiber balance the sugar from the carbs, making the spike less pronounced.

Myth 5: Bread is better with the crust cut off.

Bread crusts are tolerated or completely ruled out. But there’s a good reason not to eat crustless. “While there is debate about whether or not the crust is actually more nutrient-dense than the rest of the bread, what we do know is that it contains nutritional value,” says Newman. The same nutrients in the fluffy part of the bread are also found in the crust. So eat the whole damn slice.

How to buy bread like an RD

When it comes to buying any food, the most important thing to consider is taste. If you don’t like the texture of multigrain bread, don’t force yourself to buy it when you prefer a slice of sourdough. Otherwise, there’s a good chance half of the bread will end up in the trash instead of in your mouth. Just because you like the taste of something is reason enough to buy it.

That said, not all breads are considered equal on the nutritional front. Newman says that if he wants to buy the most nutrient-dense bread possible, high-fiber breads like sprouted, multigrain or whole-wheat bread are his best bet. He also recommends monitoring sodium and sugar intake; some brands like to strain salt and sugar.

Don’t have time to do your label reading? Choose one of the rounded breads here, which are high in nutrients and contain no fillers.

5 ways to use your bread

Do you have your bread? Here are some easy ways to incorporate it into your meals at home.

1. Avocado toast with wild mushrooms

There’s avocado toast and then there’s is. In addition to avocado, you’ll find wild mushrooms seasoned with garlic and olive oil topped with a thick slice of sourdough bread.

Get the recipe: avocado toast with mushrooms

2. Grilled vegan cheese

Warm rye bread, gooey vegan cheese, homemade spinach “cream cheese”? You’ll be drooling while doing it. Good thing it only takes 10 minutes to prepare!

Get the recipe: vegan grilled cheese

3. Dairy-Free French Toast

Having the right bread for French toast is key. The secret is to use thick sliced ​​bread. (This recipe uses coarse sprouted whole grain bread in particular.) Coconut milk, cinnamon, and almond extract give this breakfast treat layers of sweetness without adding white sugar.

Get the recipe: dairy free french toast

4. Garlic bread

Garlic Helps support the immune system, brain health, heart and liver health; not a bad food to accompany bread, right? If you need a simple recipe to use as a guide, this one has got you covered.

Get the recipe: garlic bread

Watch the video below to learn more about the health benefits of garlic:

Garment

5. Homemade croutons

If your beloved bread has gotten a little stale before you’ve had a chance to eat it all, don’t throw it away; It is perfect to use to make croutons. Follow this recipe for an easy way to make it with just a few pantry staples.

Get the recipe: homemade croutons

There are so many reasons to celebrate bread, from its taste and what you can do with it to its nutritional profile. “The only bread I don’t recommend is moldy breadsays Newman. Now that you have an RD approval, go out, eat bread and have fun. After all, there is no reason not to.

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