When you wander down the bread aisle of any grocery store, you have dozens of choices. So how does the health-conscious consumer pick the best bread? These simple guidelines can help.
Choosewholegrain.
Look for bread called “100% whole wheat,” or check the ingredients to see if “wholewheat” or other “whole-grain” flour is the first ingredient (meaning it’s the largest ingredient by weight).Whole grains include oats, brown rice, bulgur, corn and rye. “Wheat bread” and “multigrain bread” are not always whole-grain.
Get your fiber.
The American Dietetic Association recommends 30 to 38 grams a day for men and 21 to 25 grams for women. A slice of whole-wheat bread contains 2 to 5 grams of fiber, while an average slice of white bread has only 0.6 grams. A fiber-rich diet has several health benefits and keeps you feeling full longer.
Avoid breadswith “bad” fats.
Trans fat can contribute to heart disease, so avoid it whenever you can. Look for “trans fat free” on the label or 0 grams of trans fat on the Nutrition Facts panel.
Consider the salt and sugar content.
If you have high blood pressure or diabetes, look for sodium and sugar amounts on the
Nutrition Facts panel. Whole grains are also available in items such as tortillas, pita bread and bagels. Try a few products to find the ones that are both delicious and nutritious.
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