How to Choose Healthy Bread: 3 Things to Check Before You Buy
Healthy bread starts with 100% whole grains, enough fiber and no artificial additives. Here are three things to check on the label before you buy a loaf.
Bread is one of the world's staple foods, alongside rice. In Indonesia, people usually eat bread in place of rice or as an everyday snack. The market offers many kinds, such as white sandwich bread, sweet bread and filled bread. The ingredients vary just as much, and you can check them on the packaging label. Some breads contain added vitamins, are made from wheat, or are made from whole wheat. To stay healthy while eating bread, it pays to know which loaves are safe and good for you.
- Made from whole wheat
The best bread for your health is bread made from 100% whole wheat. Whole wheat bread is usually denser and coarser than ordinary white bread, so it may taste less appealing, but it is very healthy. It is rich in fiber, protein, vitamins and minerals that help digestion run more smoothly. Look for the words whole wheat on the packaging label. Besides whole wheat bread, you can also eat bread made from other whole grains, such as barley, brown rice or flax, which taste different. Even so, whole grains provide the same nutrients as whole wheat.
- Look at the fiber content
People usually eat bread in place of rice, or as a snack, to feel full. Feeling full takes enough fiber, which is why bread with a decent amount of fiber is a good choice. A full stomach also helps people who are on a diet. Dieting with whole wheat or whole grain bread makes you feel full quickly and stay full longer. Fiber is also good for gut health. It helps keep the intestines moving, so digestion runs more smoothly.
- Avoid chemical additives
Chemicals are usually found in artificial colors, flavorings and preservatives. Bread without artificial flavors, colors or preservatives is naturally the healthier choice. The ingredients to avoid, which you can spot on the packaging label, are trans fat and high-fructose corn syrup. The shorter the ingredient list, the healthier the bread usually is, because it is made purely from whole wheat or whole grains. Bread with a shorter shelf life also tends to be free of preservatives, unlike long-lasting bread, which usually contains plenty of them.
Whole wheat bread is the key to choosing bread that is good for your body. Not just any wheat will do: the bread should be made from 100 percent whole wheat so your body gets the fiber, protein and minerals in the grain to the fullest. Watch the fiber content too, so you feel full quickly and stay full longer, and so your gut and digestion stay healthy. Always check the label on the packaging before you buy, since the nutrition facts are usually printed there. Also avoid bread that contains artificial colors, flavorings and preservatives.
Read also: Bakery-Quality Bread Recipes You Have to Try
