There is a lot of discussion about whether we should eat multigrain bread or whole-grain bread. Does the bread contain enough fiber? Should it be thinly sliced and low in sugar? “. And when it comes to buying muffins, pancakes, wraps, bagels, and other baked goods, it’s easy to get lost because you don’t know what to buy!
Here are some tips to help you make a good choice. The most important thing is to look at the nutritional information and ingredient labels. This guide is absolutely clear and should help you make the healthiest choices.
1. Let’s identify the different types of flours
Wholemeal flour is considered the main baking flour because it is made from whole grains, including germ and bran. This means you can get all the health benefits of grains naturally!
Enriched flours are artificially fortified with certain nutrients that are lost during cooking and are rich in minerals such as niacin, vitamin D, iron, and calcium. Even though some of these nutrients are added, the bread is still germ and bran-free, which is why it is not as good as wholemeal!
Wheat flour is similar to wholemeal flour, but it does not contain any germ or bran and therefore does not have all the nutritional value of wholemeal flour.
2. Look at the “words” on the label.
With so many terms and ingredients on the label, it’s often confusing to know what to look for when choosing a healthy option. So look out for bread labeled as “whole grain”. Bread labeled “whole wheat,” “whole wheat,” “whole wheat rock flour,” etc. are a real head-scratcher. These foods offer all the health benefits, as do whole sprouts and bran.
3. Read the ingredient list hierarchically.
When you look at the ingredient list on a bread box, you need to read it from top to bottom. This is because the first ingredient is always the richest, and then the weight of the ingredient decreases to the last ingredient. So if the word “whole wheat” is at the bottom of the list, it means the bread has very little of that ingredient, and if it’s at the top, it means it has a lot. Choose a bread like this one
4. Avoid marketing tricks with your bread ingredients!
If you choose a loaf of bread, you may see the words “whole grain” on the package label. If you pay attention to the names used, you will see that these bread do not always contain whole grains. For example, “Gardenia whole grain white bread” is made with enriched flour, not whole grain flour. In the list of ingredients, wholemeal flour is only listed in fourth place, after water. Is it better to eat bread with more water than real old wheat bread? Not really, anyway.
5. Portion size
This is one of the areas that is often overlooked! Please check this area. For example, if you want to reduce your caloric intake, choose thin slices of bread that weigh less. Depending on your personal goals and your idea of what you want to achieve, you can determine the portion size.
For example, if you choose “A” bread, which weighs 38 grams per piece and contains 100 calories, you will reduce your calorie intake by over 400 calories per loaf, compared to “B” bread, which weighs 27 grams per piece and contains 70 calories.
We hope this article has helped you choose the right bran bread for you. Enjoy your meal!