The best bread_ tips for buying breads

Every time you eat bread — be it a bagel, an English muffin, or part of a sandwich — you’ve got an opportunity to improve your diet. 100 days of real food banana bread For most Americans, choosing whole-wheat bread products most of the time is the easiest way to eat more super-healthy whole grains. Wholefood simply banana bread But when you’re standing in front of the bread array in the supermarket, reading the various label claims, just how do you know which is the best bread to buy?

Choosing the best bread can be confusing. Vegan banana nut bread Here are three bread myths that help make it that way:

Bread Myth No. Mini banana bread loaves 1: If it looks brown and has the word “wheat” in the name, it has lots of fiber and whole grain.

The Truth: The first ingredient listed on the ingredient label tells the story. Banana bread with coconut flour If it’s “wheat flour” or “enriched bleached flour” (or similar), that tells you white flour was mostly used, not “whole-wheat flour.”

Bread Myth No. Banana bread with wheat flour 2: Breads with healthy sounding names like “seven-grain” or “100% natural” are the best choices.

The Truth: Just because the name of the bread on the package sounds super-healthy, it doesn’t mean the bread actually is. Banana bread with rice flour Oroweat’s seven-grain and 12-grain breads, for example, list “unbleached enriched flour” as their first ingredient. Best banana cake recipe nz Nature’s Pride 100% Natural Honey Wheat bread, likewise, is mainly made with “wheat flour,” not whole wheat.

Bread Myth: Rye bread is a 100% whole-grain, high-fiber choice.

The Truth: The first ingredient listed on the label of most brand brands of rye bread, from Russian Rye or Jewish Rye to Dark Rye or Extra Sour Rye, is none other than unbleached enriched flour. Banana bread using pancake mix The second ingredient is usually water, and the third, rye flour. How to make banana pancakes with pancake mix That explains why most rye breads have only 1 gram of fiber per slice (one dark rye in my supermarket has less than that). Banana bread with baking powder instead of baking soda So, rye bread isn’t usually 100% whole grain (although there might be some enlightened brands out there I haven’t seen yet). Banana bread made with almond flour I wouldn’t call them high in fiber, either. Three ingredient banana bread How to Buy the Best Bread

Just “whole wheat” doesn’t cut it. Sweet potato banana bread Neither does “made with whole grain,” Look for labels that say “100% whole wheat” or “100% whole grain,” and don’t settle for anything less. Buttermilk banana bread martha stewart If it’s 100% whole wheat, the first ingredient listed in the ingredient label will be whole-wheat flour or 100% whole-wheat flour.

You want whole grains because they’re naturally low in fat and cholesterol free; contain 10% to 15% protein, and offer loads of healthy fiber, resistant starch, minerals, vitamins, antioxidants, phytochemicals, and often, phytoesterogrens (plant estrogens). Gluten free sugar free banana bread With all those nutrients in one package, it’s no wonder whole grains provide so many health benefits, including protection from heart disease, stroke, diabetes, obesity, and some cancers.

Most bread products come with a dose of sodium, which is added to help control the yeast activity and for flavor. Moist banana muffin recipe If you eat three servings of whole grain bread a day, and each slice has about 200 milligrams of sodium, that contributes 600 milligrams to your daily sodium total. Banana bread taste of home It may not sound like much, but it represents one-third of your limit if you’re trying to stay within 1,800 milligrams a day.

The good news is that there are plenty of breads with 200 milligrams or less of sodium per slice. Gluten free dairy free banana bread See the table below for some of your best bread choices that aren’t too high in sodium.

When comparing bread products, look carefully at the serving size on the label. Banana muffin recipe uk Some bread slices are much larger than others. Chocolate banana bread muffins In the table below, you will find the weight of the serving listed, for comparison’s sake.

There are several brands of bread that are promoted as being lower in calories. Freezing bananas for banana bread They usually have the word “light” in the name or on the packaging. Chocolate chip banana bread sour cream Often, “light” bread means a smaller serving size and a product that is pumped with some extra fiber. Banana bran muffin recipe For example, Sara Lee has a “45 Calories & Delightful” whole-wheat bread. Banana muffin recipe singapore Although the 45 calories is “per 1 slice,” the nutrition information on the label is given for 2 slices. Banana bread with yellow cake mix The weight of a 2-slice serving of this bread is 45 grams, compared to Sara Lee’s classic 100% whole-wheat classic bread, which weighs 57 grams per 2-slice serving.

With Thomas English Muffins, it’s more about extra fiber adding bulk without calories. Banana bread with no eggs A serving of Thomas’ “Light” Multigrain English Muffins weighs the same as a serving of their 100% Whole Wheat English Muffins. Banana bread with pancake mix The big difference is that the Light English Muffins have 8 grams of fiber, compared to 3 grams in the 100% whole-wheat type.

• 100% whole wheat flour as the first ingredient on the label.

• 1 gram saturated fat or less per 2-slice serving (most have zero saturated fat).

English Muffins (1 whole) Calories Fiber Sodium Carbs Protein

( Elaine Magee, MPH, RD, is the “Recipe Doctor” for WebMD and the author of numerous books on nutrition and health. Banana peanut butter recipes Her opinions and conclusions are her own.)

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