HHave you ever spent so much time in the bread section of your local grocery store trying to find Goldilocks quality “just right” bread – not so nutritious that it tastes like cardboard but not so refined that it completely clogs your digestive system – that your eyes have started to get glassy? Same. Anyway, I always manage to find some sort of bread to keep on my kitchen counter for avocado toast or a BLT sandwich. Over the years, however, the type of bread that ends up in my basket has changed.
At first it was white, then wheat, then multi-grain, and now sprouted. I guess you can call me a bread keeper…but the reality is that my purchasing decisions have been more arbitrary than not. To find out which breads are the most nutrient-dense and delicious, we asked a dietician to share her favorite types of energy-boosting, gut-friendly bread.
What is the type of healthy bread that a Registered Dietitian can’t live without?
According to Desiree Nielsen, RD, the way forward is sprouted grain bread. “It offers a host of nutritional benefits far superior to most other breads on the market,” she says. “I especially like Silver Hills Bakery’s 100% sprouted grain breads because they’re made from sprouted whole wheat, which is packed with protein and plant-based fiber to help keep blood sugar and energy levels up. equal level.”
The brand offers several types of nutrient-rich “sprouted” breads, including their Squirrelly Bread, which contains 12 grams of protein and 10 grams of fiber per two-slice serving. (This is, BTW, about one-third of your recommended daily fiber intake.)
Health Benefits of Sprouted Grain Bread
What makes Sprouted Grain Bread so delicious and RD-approved, exactly? Well, Nielsen has a lot to say on the subject. For starters, she points out that this type of bread is made by mashing sprouted whole-wheat flour instead of whole-grain flour, which offers higher levels of fiber and protein because the whole grains remain intact. And, of course, we know how vital fiber is for supporting healthy digestion and promoting a balanced gut microbiome.
Plus, sprouted grain bread is high in a specific type of fiber containing a compound called arabinoxylans, a gut health superstar. “Whole grain wheat contains compounds called arabinoxylans which research has shown stimulate the production of the short-chain fatty acid butyrate in the gut microbiome, which is associated with numerous health benefits, including relief of stomach pain. ‘inflammation,” says Nielsen.
“The sprouted grains themselves also offer enhanced nutrition. Sprouting, which begins to transform carbohydrate and protein storage in the grain, can help improve wheat digestibility by modifying starch and gluten. Sprouting also releases minerals such as iron and calcium in wheat, improving bioavailability and may even increase the amount of certain vitamins and antioxidant phytochemicals such as folate and GABA,” Nielsen says.
What is the difference between sprouted grain bread and other common types of bread?
Let’s get down to science. Nielsen explains that the main difference between sprouted grain bread and other common types like wheat or white is how it’s processed and its anatomy.
According to Nielsen, a grain of wheat has three main components: bran (the outer layer of the grain, rich in fiber, B vitamins and minerals); the endosperm (the storage zone and contains mainly starch and proteins); and the germ (an inner chamber that contains fats, fiber, and fat-soluble nutrients like vitamin E).
Meanwhile, white bread is made from flour that has had the bran and germ removed, resulting in little to no fiber and fewer vitamins and minerals. That’s why Nielsen says most white breads available in the United States are fortified with nutrients during processing to improve their nutrient profile.
“In the United States, whole grain flour and whole wheat flour are simply grains of wheat that are ground into flour without refining. So you get the germ, bran and endosperm found in the grain of wheat,” says Nielsen. In short, whole grains contain more fiber, vitamins and minerals than refined grains. “However, the process of grinding grain into flour — even 100% whole wheat flour — results in a higher surface area for faster digestion, which leads to a higher glycemic impact,” she adds, which is one of the many reasons she chooses sprouted whole wheat whenever possible.
So does that mean white bread is out of the question?
Of course not. Like most things in life, it’s all about balance. “Any food can fit into a healthy diet when your base is nutrient-dense whole plant foods like fruits, vegetables, whole grains, and legumes,” says Nielsen. However, she notes that store-bought white sandwich bread tends to have a high glycemic impact, which is more likely to lead to sugar spikes and energy crashes throughout the day.
But that doesn’t mean it’s all bad. Nielsen explains that white bread may offer some important nutrients, such as folate, which may help prevent Alzheimer’s disease, through the fortification process. She also points out that good quality sourdough bread (yes, even if it’s made from white flour) offers the benefits of the slow fermentation process, which improves digestibility and gut benefits and reduces the glycemic impact of final product.
TL; DR? “Replacing white bread with sprouted grains is such an easy way to increase the nutrient density of your diet and help you feel better. In our house, sprouted grain is our everyday slice, and then we can enjoy a good sourdough in a restaurant or with a weekend meal,” says Nielsen.
Finally, the information about buying bread that we needed for our decision parallax problems from the start.
The PSL season is fast approaching. We leave you this here:
Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.
#type #healthy #bread #dietitian #Good #Good