Curcumin in Turmeric helps slow down auto-immune diseases of the liver

Turmeric, hailed as a wonder spice by Ayurvedics has now gained recognition amongst researchers as well. As per a study by Medical University Graz, Austria, Turmeric has been associated with slowing of liver damage. Turmeric is generally added to dishes for imparting food a bright yellow color. The research has been published in the Gut magazine.

Researchers conducted experiments on mice in order to establish the link between liver damage and Curcumin. Curcumin is an ingredient found in Turmeric. The mice used in the experiments were injected with chemicals that led to liver damage. They were then fed with a Curcumin included diet. Another group of mice were fed with normal diet.
The mice were monitored for the effects of Turmeric both before and after intake of Curcumin enriched diet. The observations were recorded over a period of Four and a half months. The results were recorded on the basis of Tissues and blood samples of the mice.
It was observed that in mice fed with Curcumin diet liver cell damage and scarring or fibrosis was curbed. The Curcumin fed mice has lesser level of bile duct obstruction. “It seemed to show that curcumin targets several different parts of the inflammatory process and could offer a promising treatment in the future.” Lead researcher Professor Michael Trauner stated.
The effect of Turmeric has been encouraging on cutting down 2 types of auto-immune diseases of the liver. Primary sclerosing cholangitis and primary biliary cirrhosis have little known cure. In most of the cases, liver transplant is the only option. “Current treatment for inflammatory liver disease involves ursodeoxycholic acid, the long term effects of which remain unclear.” Michael Trauner said.
Turmeric since ancient times has been known for its anti-inflammatory, antioxidant and antiseptic properties. It has been considered to work wonders beautifying the skin and treating external ulcers. Off late researchers have shown that Turmeric also cuts down cancer risk.
And now this latest research has opened new pathways for researchers to explore the goodness of this wonder spice. What’s even better is that Turmeric is a natural product and is easily available. Though the study is in its initial stages, we might see turmeric based drugs to control liver inflammations.

The best of all roti

Indian breads or rotis pack in plenty of tasty nutrition. Here we tell you about the nutritional values of different kinds.

No Indian meal is complete without Indianstyle bread or roti. While some of us are more inclined towards rice, roti is the healthier option, as we know. Made on the stove or in a clay oven, a variety of moon- shaped breads are eaten with vegetables, lentils or meat dishes. While all of us are habitual to the wheat variety, several other cereals and millets are used throughout the country to make rotis. From barley and millets to Bengal gram and chickpea flour, the range is extensive and healthy, even though it may be unfamiliar.
The good news, however, is that more people are becoming conscious of nutrition and healthy food options and rotis are very much a part of their menus. Here we tell you about the nutritional values of these breads.

MILLET FLOURS
MILLETS are small- seeded variety of cereal crops. High in insoluble fiber, iron and calcium, millets also pack in plenty of minerals and vitamins. The insoluble fiber from millets is known to help prevent gallstones from developing.

RAGI (FINGER MILLET)
ROTI made from ragi or finger millet is one of the best options for the health conscious. In India, it is mostly grown and consumed in Karnataka and Andhra Pradesh. Ragi flour is made into flatbreads, including thick, leavened dosa and thinner, unleavened roti. Ragi grain is malted and flour from the malted grain is consumed after mixing with milk, boiled water or yoghurt. The average protein content of ragi is 9.8 per cent with well balanced essential amino acids composition along with Vitamin A, Vitamin B and phosphorous.
It also contains high amount of calcium. This makes ragibased processed food products like malt, biscuits and cakes more suited for the growing children, expectant mothers and elderly who need more calcium and iron in their diet. Ragi is also considered an ideal food for diabetics because of slow release of sugars to the body. Its high fiber content also checks constipation, high blood cholesterol and intestinal cancer. In Karnataka, ragi flour is boiled in water and the resultant preparation is eaten with sambar or mutton curry.
Ideal for: Growing children, expectant mothers and elderly Rich in (per 100gm): Calcium-344 mg, Fiber-3.6 g

BAJRA (PEARL MILLET)
A must in Rajasthani cuisine, pearl millet or Bajra roti is particularly noted for its high iron content. It is also known to possess phytochemicals that lower cholesterol, folate, magnesium, copper, zinc, and vitamins E and B- complex. It packs an additional punch since it contains all 13 essential amino acids. Known the world over as bird food, bajra is usually grown in Rajasthan, Gujarat and Haryana because it can adapt well to drought, low soil fertility, and high temperature. "Bajra is good for bones and has higher energy content than other flours. It is also rich in calcium and unsaturated fats which are good for the body," says Dr Sushma Sharma, consultant, Nutrition Foundation of India.
However, it's better not to have bajra in summer. "Bajra roti is better eaten in winter because it's heavy on the body and can cause digestive problems," says Dr Geetika Ahluwalia, chief dietician, Delhi Lung and Heart Institute. While millets have a very high nutritional value, their storage life is short.
Ideal for: Anaemics Rich in (per 100g): Iron-50mg, Vitamin A-132 mg, Minerals-2.3g, Protein-11.6 g.

CEREALS

MAKKI (MAIZE OR CORN) - Corn or Makki roti is a very popular dish in northern parts of India, especially Punjab. Served with butter and a spinach dish called sarson ka saag or stuffed with radish and fenugreek (methi) leaves, this bread is a good source of many nutrients including vitamin B1, B5, dietary fiber, vitamin C, phosphorus and manganese.
Corn is also high in beta carotene or vitamin A which gives it the yellow colour. Corn's contribution to heart health lies not just in its fiber, but in the significant amounts of folate that it supplies. Folate is needed to prevent birth defects and lower levels of homocysteine, an amino acid which can damage blood vessels. Folate-rich diets are also associated with a reduced risk of colon cancer.
Corn is gluten free which makes it a good option for those allergic to wheat. However, lack of gluten is also the reason why it's difficult to make the makki dough. "Corn has a protein by the name of zeil which is of lower biological value than gluten. It's easier to digest wheat because of the presence of gluten," says Dr Sharma.
Ideal for: Heart patients Rich in (per 100 g): Vitamin A- 90 mg, Fiber- 2.7 g, Protein- 11.1 g

JAU ( BARLEY)

BARLEY - is a cereal with a nutlike flavour. Barley nutrients include beta-glucan content, a form of soluble fiber which lowers cholesterol. Eating barley rotis, at least six times each week is a good idea, especially for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease. It is also believed that a diet rich in barley reduces the risk of some forms of cancer because of the presence of phytonutrients.
"Being a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, barley helps in preventing the onset of adult diabetes. For those wanting to lose weight, it is ideal that they include barley in at least one of their meals," says Ekta Tandon, dietician with www.dailydiet.in
Ideal for: Postmenopausal women, BP patients Rich in ( per 100g): Fiber- 3.9g, Protein: 11.5g

JOWAR (SORGHUM)
JOWAR or sorghum is a cereal consumed in the states of Karnataka, Maharashtra, Rajasthan and Haryana. It is also available on supermart shelves in many easyto- use formulae that can pack a punch into your meals in a jiffy. It is rich in potassium and phosphorus and also has good amount of calcium with small amounts of iron and sodium.
"Adding sorghum regularly in the meals of pregnant woman help them attain requirements for minerals and vitamins in their diet. It also maintains the health of heart, controls arthritis and body weight," says Tandon.
Ideal for: Pregnant women Rich in (per 100g): Calcium-25 mg

BENGAL GRAM & CHICKPEA
FLOURS BENGAL gram and chickpeas are favourite choices for those keen to build muscles because of their high protein content. While 17.1 gram protein is contained in 100 gm of Bengal gram flour, Chickpea flour (besan) has 20.8 gram protein per 100 gm. These flours are increasingly being used to make Missi roti which is one of the traditional Indian breads that is eaten in Gujarat typically but is gaining popularity in other parts of India too. Bengal gram has many medicinal properties with plenty of B-complex and other vitamins. It is recommended for diabetics as it enhances the utilisation of glucose in the body.
Both Bengal gram and chickpeas are rich sources of iron and are therefore highly beneficial in the treatment of iron - deficiency anaemia. However, besan is low on fiber content and is known to cause flatulence. So go slow.
Ideal for: Diabetics, anaemics Rich in (per 100g): Protein- 17.1- 20.8 g, Iron-9.1- 10.2 mg

THE BEST ROTI OF ALL
THE rule of the thumb to get the healthiest roti is combining the flours. It's ideal to mix various flours with wheat to get the best of all. "Eating only a particular kind of flour can cause deficiencies of specific nutrients. Don't ignore wheat if you are not allergic to it because it is high in folic acid and is also easier to digest than other flours. Refining of the whole wheat grain drains out most of the nutrients and hence mixing other flours can make it more wholesome," says Dr Sharma.

Control your BP -- The natural way

Cut down on salt, cholesterol, fat, tea, coffee and alcohol, don't repress your feelings, exercise regularly.
Garlic: It slows down the pulse rate and relieves the symptoms of dizziness, numbness and shortness of breath and formation of gas within the digestive system.
Rice: Rice is low-fat, low-cholesterol and low-salt content is very good for those who have been advised salt-restricted diet. Brown rice having calcium soothes.
Parsley: It helps maintain the blood vessels. Parsley can be taken as a beverage by simmering 20gms of fresh parsley leaves gently in 250ml of water for a few minutes. Drink this several times a day.
Boiled Potato: Potatoes are rich in potassium and not sodium salts and magnesium present in potato is also beneficial.

Clean your kidneys... with KOTHIMBIR (DHANIYA)

CLEAN YOUR KIDNEYS IN LESS THAN Rs 1.00
Years pass by and our kidneys are filtering the blood by removing salt, poison and any unwanted entering our body. With time, the salt accumulates and this needs to undergo cleaning treatments and how are we going to overcome this?
It is very easy, first take a bunch of parsley (MALLI Leaves) KOTHIMBIR (DHANIYA)and wash it clean
Then cut it in small pieces and put it in a pot and pour clean water and boil it for ten minutes and let it cool down and then filter it and pour in a clean bottle and keep it inside refrigerator to cool.
Drink one glass daily and you will notice all salt and other accumulated poison coming out of your kidney by urination also you will be able to notice the difference which you never felt before.
Parsley is known as best cleaning treatment for kidneys and it is natural!

Curry leaves for better health

Every ingredient that goes into Indian food preparations has some medicinal or nutritional value. Curry leaves too have their benefits. They are a good source of Vitamin A and calcium. Down South, nearly all food preparations use curry leaves in either tempering a dish or as a spicy powder to be eaten with rice topped with a small dollop of ghee, or even as a must-use ingredient in chutneys.
The humble curry leaf tree is native to India. Fresh leaves taken with a few pepper corns early in the morning are believed to bring down blood sugar levels (the West is claiming breakthroughs in researching properties of curry leaves that help control diabetes, while Ayurveda has advocated that for centuries!) An infusion of roasted leaves is used to stop vomiting. Healing properties also encompass skin conditions and digestion problems. They are also used in many herbal preparations. Steam distilled curry leaf also yields essential oils used in manufacture of soaps. The wood is durable and farmers are known to use it to make agriculture tools.
The best part of the curry leaf is that, just like tulasi, you can grow it in a small pot on your kitchen window sill or balcony!

For a trim waist

Method:

To begin, stand tall with your feet apart, slightly more than your hip-width distance. Keep your legs straight with your arms relaxed and hanging loosely on both sides of your body. As you inhale, gently tighten your buttocks and push your hip slightly forward while raising your arms overhead and interlacing your fingers with the index fingers pointing up. As you exhale, bend to your left and keep your biceps close to your ears. Make sure your hip is forward as if you are doing this exercise while standing against the wall. As you inhale, return to the starting position. As you exhale, bend to the right. This is one set. Practice 10 sets.

Benefits:

This technique keeps your spine supple and helps to relieve stiffness in your shoulder, elbow, wrist and finger joints. At the same time, it also helps to massage the large intestines and relieves constipation. Great for reducing excess fat in your waist and keeping your waist trim.

Kurkure

Don't eat Kurkure b'coz it contains high amount of plastic if U don'tbelieve burn kurkure n u can see plastic melting

News report from Times of India

Avoid these tablets they are very dangerous
1. D cold
2. Vicks action-500
3. Actified
4. Coldarin
5. Cosome
6. Nice
7. Nimulid
8. Cetrizet-D
They contain Phenyl- Propanol -Amide PPA. Which causes strokes, andthese tablets are banned in U.S

Cotton ear buds

Pls do not show sympathy to people selling buds on roadside or at Signals..... ....

Just wanted to warn you people not to buy those packs of ear buds you get at the roadside. It's made from cotton that has already been used inHospitals.They take all the dirty, blood and pus filled cotton, wash it, bleach itand use it to make ear buds.

So, unless you want to become the first person in the world to get Herpes Zoster Oticus (a viral infection ofthe inner, middle, and external ear) of the ear and that too from a cotton bud, DON'T BUY THEM!

China poisoned milk

China milk poisoning incidents make everyone afraid to look at the daily news report. Everyday, the reports are changing. No one can clearly tell us what to eat and not to eat.

1.What really is poisoned milk?

It is the milk powder mixed with 'MELAMINE'

What is Melamine use for?

It is an industrial chemical use in the production of melawares.

It is also used in home decoration.

'US resistant board'Do you understand! Melamine is use in industrial production! It cannot be eaten.

2.Why is Melamine added in milk powder?

The most important nutrient in milk is protein. And Melamine has the same protein that contains 'NITROGEN'Adding Melamine in milk reduces milk content and it is cheaper then milk so it lowers capitalization.

It can give the business man more profit!

It doesn't have any smell, so cannot be detected.

3.When was it discovered?

Year 2007!! US cats and dogs died suddenly, they found that pet food from China contains Melamine.

Starting 2008, In China , an abnormal increase in infant cases of kidney stones.

August 2008 China Sanlu Milk Powder tested with Melamine

Sept. 2008 - New Zealand gov't ask China to check this problem

Sept. 21, 2008 - Lots of food products in Taiwan tested with Melamine

4.What happens when Melamine is digested?

Melamine remains inside the kidney. It forms into stones blocking the tubes. Pain will be eminent and person cannot urinate. Kidney will then swell.Although surgery can remove the stones, but it will cause irreversible kidney damage. It can lead to loss of kidney function and will require kidney dialysis or lead to death because of uremia.
What is dialysis? In fact, it should be called 'blood washing'. It is filtering all of the body's blood into a machine and then go back to the body.
The whole process takes 4 hours and it is necessary to dialysis once for every 3 days for the rest of your life.
A small hole is required in the arm to insert thesub-dialysis catheter.
Why is it more serious in babies?
Because the kidney is very small and they drink a lot of milk powder.
China currenty has 13,000 infants hospitalized
It does not matter how much a human being took Melamine. The important point is 'It cannot be EATEN!'

5.What are the foods to be avoided?

Foods that contain dairy products should be avoided.
Remember: Foods with creamer or milk should be avoided.

6.Which companies are affected?

Here under are the companies affected with Melamine:Nestle, klim, coffeemate,Mr.Brown coffee,Maxwell house,unilever,lotte,pizzahut,chesdale,starbucks coffee,m&ms,snickers,dove

7.What do we do next?
Avoid the above foods for at least six months.If you have snack bar, restaurant or coffee shops, Stop selling dairy products for the meantime.
If you have infants at home, change to mother's milk or find other substitutes.
Finally, share this information with friends so they will understand the risk of milk poisoning.

Vitamins in Fruits

Dr. Decuypere's Nutrient Charts™

~~ Fruit Chart ~~

Minerals Vitamins Fruits Vegetables Nuts & Seeds

Note that only those nutrients which appear in significant quantities are listed. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.

The article mentions:

Amount, Minerals Contained ,Vitamins Contained

Apple:
One medium apple with skin contains almost 4 grams of dietary fiber.

Potassium - 158 mg

Calcium - 9.5 mg

Phosphorus - 9.5 mg

Magnesium - 7 mg

Selenium - .4 mg

Also contains small amounts of iron, manganese, copper and zinc.

Vitamin A - 73 IU

Vitamin C - 9 mg Folate (important during pregnancy) - 4 mcg

Vitamin E - .66 IU

Avocado:
One medium avocado contains 4 grams of protein and 10 grams of fiber.

Potassium - 1204 mg

Phosphorus - 82.4 mg

Magnesium - 78.4 mg

Calcium - 22 mg

Sodium - 20 mg

Iron - 2 mg

Also contains small amounts of selenium, manganese, copper and zinc.

Vitamin A - 1230IU

Vitamin C - 15.9 mg

Vitamin B1 (thiamine) - .2 mg

Vitamin B2 (riboflavin) - .25 mg

Niacin - 3.9 mg

Folate - 124.6 mg

Pantothenic Acid - 1.95 mg

Vitamin B6 - .56 mg

Contains some other vitamins in small amounts.

Banana:
One medium banana contains 1 gram of protein and 3 grams of dietary fiber.

Potassium - 467 mg

Magnesium - 43 mg

Phosphorus - 27 mg

Calcium - 7 mg

Selenium - 1.3 mg

Iron - .4 mg

Also contains trace amounts of zinc, manganese and copper.

Vitamin A - 95 IU

Vitamin C - 11 mg Folate (important during pregnancy) - 22.5 mcg

Vitamin B6 - .7mcg

Niacin - .6 mg

Pantothenic Acid - .31 mg

Vitamin E - .67 IU

Blackberries:
One cup blackberries contains 1 gram of protein and over 7 grams of dietary fiber.

Potassium - 282 mg

Calcium - 46 mg

Phosphorus - 30 mg

Magnesium - 28 mg

Manganese - 1.9 mg

Iron - .8 mg

Selenium - .9 mg

Zinc - .4 mg

Also contains a trace amount of copper.

Vitamin A - 237 IU

Vitamin C - 30 mg

Vitamin E - 1.5 IU

Folate - 49 mcg

Cantaloupe:
One medium wedge (slice) of cantaloupe contains .6 grams of protein and .55 grams of dietary fiber.

Potassium - 213 mg

Phosphorus - 12 mg

Calcium - 7.6 mg

Magnesium - 7.6 mg

Also contains trace amounts of iron, manganese, copper and zinc.

Vitamin A - 2225 IU

Vitamin C - 29 mg

Folate (important during pregnancy) - 12 mcg Niacin - .4 mg

Grapes:
One cup of grapes contains one gram of protein and 1.6 grams of dietary fiber.

Potassium - 176 mg

Calcium - 13 mg

Phosphorus - 9 mg

Magnesium - 4.6 mg

Iron - .4 mg

Selenium - .3 mg

Also contains trace amounts of zinc, manganese and copper.

Vitamin A - 92 IU

Vitamin C - 3.7 mg

Folate (important during pregnancy) - 3.6 mcg

Vitamin B6 - .1 mg

Kiwi:
One cup of kiwi contains 1.75 grams protein and over 6 grams of dietary fiber.

Potassium - 588 mg

Phosphorus - 71 mg

Magnesium - 53 mg

Calcium - 46 mg

Selenium - 1.1 mg

Iron - .72 mg

Zinc - .3 mg

Copper - .3 mg

Vitamin A - 310 IU

Vitamin C - 174 mg

Folate (important during pregnancy) - 67 mcg

Vitamin B2 - .09 mg

Niacin - .9 mg

Vitamin B6 - .16 mg

Vitamin E - 3 IU

Lemon:
One lemon without peel contains .64 grams protein and 1.6 grams of dietary fiber.

Potassium - 80 mg

Calcium - 15mg

Phosphorus - 9.2 mg

Magnesium - 4.6 mg

Iron - .35 mg

Also contains trace amounts of selenium, zinc, manganese and copper.

Vitamin A - 2 IU

Vitamin C - 4 mg

Lime:
One lime without peel contains .4 grams of protein and 1.8 grams of dietary fiber.

Potassium - 68 mg

Calcium - 22 mg

Phosphorus - 12 mg

Magnesium - 4 mg

Iron - .4 mg

Also contains trace amounts of selenium, zinc, manganese and copper.

Vitamin A - 6.7 IU

Vitamin C - 19 mg

Folate (important during pregnancy) - 5.5 mcg

Mango:
One mango without peel contains 1.0 grams of protein and 3 grams of dietary fiber.

Potassium - 323 mg

Calcium - 20.7 mg

Phosphorus - 22.8 mg

Magnesium - 18.6 mg

Iron - .26 mg

Also contains trace amounts of selenium, copper, zinc manganese.

Vitamin A - 8060 IU

Vitamin C - 57.34 mg

Folate (important during pregnancy) - 29 mcg

Vitamin B2 - 0.12 mg

Niacin - 1.2 mg

Vitamin B6 - .28 mg

Vitamin E - 3.51 IU

Orange:
one medium orange contains 1 gram of protein and 3 grams of dietary fiber.

Potassium - 237 mg

Calcium - 52 mg

Phosphorus - 18 mg

Magnesium - 13 mg

Selenium - .65 mg

Also contains trace amounts of iron, zinc, manganese and copper.

Vitamin A - 269 IU

Vitamin C - 70 mg

Folate (important during pregnancy) - 40 mcg

Vitamin B1 (thiamine) - .1 mg

Pantothenic Acid - .33 mg

Peach:
One medium peach (with skin) contains 1 gram dietary fiber.

Potassium - 193 mg

Phosphorus - 12 mg

Magnesium - 6.9 mg

Calcium - 5 mg

Selenium - .4 mg

Also contains trace amounts of iron, zinc, manganese and copper.

Vitamin A - 524 IU

Vitamin C - 19 mg

Folate (important during pregnancy) - 5.5 mcg

Niacin - .97 mg

Strawberry:
I cup whole strawberries contains 3 grams of dietary fiber.

Potassium - 239 mg

Phosphorus - 27 mg

Calcium - 20 mg

Magnesium - 14 mg

Selenium - 1 mg

Iron - .55 mg

manganese - .42 mg

Also contains trace amounts of zinc and copper.

Vitamin A - 39 IU

Vitamin C - 82 mg

Folate (important during pregnancy) - 25.5 mcg

Tomato:
One medium tomato contains 1.05 grams of protein and 1.35 grams of fiber.

Potassium - 396.7 mg

Phosphorus - 62.7 mg

Magnesium - 22.8 mg

Calcium - 31.9 mg

Sodium - 11.4 mg

Iron - .51 mg

Selenium - .8 mg

Also contains small amounts of manganese, copper and zinc.

Vitamin A - 2364 IU

Vitamin C - 25 mg

Folate (important during pregnancy) - 46 mcg

Niacin - .94 mg

Vitamin B6 - .1 mg

Watermelon:
I medium wedge (slice) of watermelon contains 1 gram of protein and 1 gram of dietary fiber.

Potassium - 332 mg

Magnesium - 31.5 mg

Phosphorus - 26 mg Calcium - 23 mg

Iron - .5 mg

Selenium - .3 mg

Also contains small amounts of manganese, copper and zinc.

Vitamin A - 1050 IU

Vitamin C - 27 mg

Niacin - .57 mg

Vitamin B1 - .23 mg

Vitamin B6 - .4 mg

Folate (important during pregnancy) - 6.33 mcg

Be careful when eating Apples

Be Careful when eating apples Please don't eat the skin of the apple because it's coated with wax. Check before you eat many of the fruits.
WAX is being used for preservation purposes and cold storage.
You might be surprised especially apples from USA and other parts are more than one year old, though it would look fresh.
Becox wax is coated, preventing bacteria to enter.
So it does not get dry.
Please Eat Apples after removing the wax as demonstrated below.
Please follow this and let know others...........
Hope it will be of benefit to you & others.

Bllod Bank Information

There is websitewww.bharatbloodbank.comwhere u can search for a particular blood group,
u'll get thousand of donor addresses.
Pass this MSGto all u know. It will help many.
U will really help some one Without Ur knowledge.

Laugh Yourself Happy

If you need a quick pick-me-up, maybe humor can do the trick. Laughter appears to reduce depression, improve mood, and even help people cope with pain and illness. Not a natural-born
comic? No problem. Here are some tips to keep you moving at 60 smiles per hour:

• Keep a “humor journal” or scrapbook: every day, write down something funny that you heard, saw or did. Re-read your journal when you need a boost.
• Post funny (but tasteful) quotes or cartoons on your refrigerator, mirror, locker or bulletin board.
• Record your favorite television comedies and watch them with your family. Listen to recorded comedy routines while doing household chores.
• Establish a joke exchange with a friend: write down any good jokes you hear and swap them by phone or email.
• Stuck on an embarrassing mistake you made? Try to find a
  humorous side to it, and share it with others.

Laughter is the best medicine, so be sure to get your daily
dose of humor.

Which Bread Is Best?

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.