Who doesn’t love bread? It’s a very social food as it goes with everything. But how do you know what breads are good for you and which aren’t? It can be a little tricky considering everything in the supermarket these days has the words “Low Fat” or “Organic” plastered all over it.
So here’s a list of some of our favorite healthy breads. And remember, be smart. Read the labels and ask the baker.
Although bread has gotten a bad rap over the last 10 years or so, there are some awesome tasting and good-for-you breads on the market that you’re not paying attention to simply because of the low-carb craze.
But carbs are necessary for a healthy diet and lifestyle, and by incorporating healthy breads into your diet, you will be able to create easy meals (enter the sandwich) without having to turn on the stove every time.
But be careful with bread in general. Even the healthiest of breads should be consumed in moderation. That said, here are some of our favorite breads, and all can be found at high end health food stores or even in your grocer’s market.
Originating in Germany, pumpernickel is a type of sourdough bread and its main ingredients include rye flour and rye meal, as well as molasses, which is what gives it its dark, intense color.
Although they’re not very easy to find in typical grocery stores in the US, if you do find them, note that they are round in shape.
Calories: 80 per slice
Ingredients to look for: rye flour, rye meal flour, water, molasses, cornmeal, unsweetened cocoa, coffee, salt, dry yeast, wheat gluten, caraway seeds.
High in good fats like omega-3 and alpha-linolenic acid, flaxseed can help to reduce arthritic pain and the chances of developing heart disease. If you opt for bread containing flaxseed, ensure that it is ground into the bread so that your body is able to absorb the omega-3 benefits.
Calories: 160 per slice
Ingredients to look for: whole rye, mountain spring water, whole wheat, flaxseed, yeast, sea salt.
THC, a compound used to make cannabis, is not found in hemp bread, so you don’t have to worry about testing positive for drugs should you consume it. Hemp itself is very high in protein and omega-3 fat, and is quite beneficial to the body.
Calories: 90 per slice
Ingredients to look for: Stoneground whole wheat flour, unbleached wheat flour, flaxseed, hempseed flour, raw pumpkin seeds, oat fiber, water, sesame seeds, raw sunflower seeds, poppy seeds, hulled millet, shelled hempseed, unrefined sea salt.
Crispbreads, like Ryvita, are crunchy, hearty, nutty tasting snacks that you can put anything on. Rather than opting for topped crackers, put some smoked salmon and light cream cheese on a crispbread and keep your diet in check.
Calories: 25 per slice
Ingredients to look for: whole grain rye, salt
High-fiber walnut bread
Breads fortified with fiber are always a good thing (fortified is not the same thing as enriched – see below), and when you add heart healthy walnuts to the mix, you’ve got yourself a tasty and satisfying situation.
Walnuts are low in saturated fats and high in polyunsaturated and monounsaturated fats, which help lower bad cholesterol in the body.
Calories: 100 per slice
Ingredients to look for: whole wheat flour, rye flour (or meal), walnuts, salt.
Oats contain flavonoids, which are powerful antioxidants that help protect cells from the process of oxidation. That’s why oatmeal is touted as part of a healthy breakfast, but now you can opt to enjoy oat bread instead.
These are some of our favorite healthy breads, what are some of yours?