Having a whole grain, good quality bread in your fridge is an important step in a healthy diet. It’s used in French toast at breakfast, sandwiches for lunch and for breading or fillers for dinner. Finding the best choice is important.
The ingredient list needs to at least read, “100% WHOLE GRAIN”, OR “100% whole wheat”. You want to steer clear of white flour. Marketers try to entice you to buy by advertising “Made with whole grains”. These catch-phrases usually mean, ‘not much whole grain’. Read the ingredient list.
Check serving size. This may surprise you. Most bread’s give nutritional information based on 1 slice, so double those numbers for a sandwich.
Evaluate the calories per slice. Aim for bread with no more than 100 calories per slice. Light breads average around 50 calories per slice. Arnold, Weight Watchers, fiber One, Sarah Lee 45 calories and Delightful are 100% whole grain lower calorie loaves.
The third evaluation to look at is sodium. Some brands increase hypertension and cause water retention. A typical slice has about 220 milligrams. Make a sandwich and there goes 30% of your daily recommended intake. Some manufacturers such as Pepperidge Farms and Natural Ovens (online) have reduced their sodium by half.
Another nutritional count to look at is protein. The better quality the bread is overall, the protein count will average around 6 grams. If you have gluten intolerance or Celiac disease, look for a gluten-free, 100% whole grain bread. I choose to eat Ezekiel bread which is gluten-free with 80 calories per slice. I like it because it has seeds/oats and is dense which leaves me feeling fuller.
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