Do not throw in the towel on bread altogether. Find a bread that has at least 3 grams of fibre, Find a bread that has at least 4 grams of protein, 0 grams trans fat and 0 grams saturated fat, < 180 mg of sodium.. shoot for under 150 if possible. You will not be able to roll this bread into a small ball like you can with white bread. In a nutshell, excess insulin secretion can result in energy fluctuations, weight gain and even the onset of a variety of diseases such as type 2 diabetes. She has also come up with a cheatsheet for shopping for your dough: In our summer bread series, this week we bring you the best and worst store-bought breads by brands. "It’s not that North Americans are eating too many carbs, we are eating too many simple carbohydrates. Happy Campers Here’s the deal: complex carbohydrates like whole grains, legumes, vegetables and rice are the good carbs we want to have in our diet, and we want to limit the simple carbohydrates, which are the refined and processed items such as candy and white bread.". In order to avoid purchasing whole wheat bread that is simply white bread with a little bit of extra whole wheat or blackstrap molasses added to make the bread look brown, I have designed a bread test to help ensure the grain you're eating is of the highest quality. ©2020 Verizon Media. But Campbell says it is crucial to understand the difference between these two. Alvarado St. Bakery’s Sprouted Wheat Multi-Grain Bread. The goal is to get most of your carbohydrates from foods that are rated low to medium on the glycemic index. List Of The Best Healthy (And Worst) Store-Bought Bread. 3 or more grams of protein. loaf). I have encountered numerous health-conscious shoppers picking up bread labelled whole wheat in an attempt to lose weight, eat higher amounts of fibre and prevent the onset of future disease. Zero grams of saturated fat. Look for a minimum of 2 grams of fibre for every slice of bread. • Whole grain breads typically contain more fibre. Become a smart bread shopper by following the rules above and enjoy the goodness that whole grains have to offer. All rights reserved. Whole grain bread contains all three parts of the grain -- the germ, the bran and the endosperm. Labels like "whole wheat" and "whole grain" are often blamed for the confusion associated with buying bread. This dense, rich bread gets its slight sweetness from molasses and honey. As you can see, higher-fibre items have a low glycemic index rating. Dr. Joey's bread test• When selecting bread, check the ingredient list and look for the words whole or whole grain before the name of the grain. Follow HuffPost Canada Living's board Food and Drink on Pinterest. Eating the right type of bread can help to lower the risk of cardiovascular disease, diabetes and even obesity. How to choose the healthiest bread. The body has difficulty discriminating between these types of breads and white sugar. "To be considered whole grain, the food must contain the three main parts of the kernel, including the bran, endosperm and germ," she says. While white flour has had the precious germ and bran stripped away, leaving only the endosperm, whole grain items keep all three parts of the grain, preserving all of nature's goodness. Food items that are higher on the glycemic index bounce blood sugar around and often leave you in a hypoglycemic (low blood sugar) and fatigued state. Unfortunately, the label "whole wheat" is not a guarantee that the bread you have selected is made from whole grains. "Our society is so afraid of carbs these days, and in particular, bread," says Calgary-based registered dietitian Ali Campbell. The glycemic index measures the speed of entry of a carbohydrate into the bloodstream. • Low (lower than 55) • Medium (56-69) • High (70-100) • Glucose (sugar): 100 (high) • White french baguette: 90 (high) But not all bread products are evil -- in fact, Canada's Food Guide still recommends six to eight servings of grain products a day for adults. These foods include whole grain items, fruits, vegetables and beans. Sign up to get the best in wellness, relationships, royals, food and more on Tuesdays and Thursdays. Look for breads that are made of whole grains and offer: No more than 110 calories per serving. • If there is a phone number on the packaging, contact the company to see if they have the glycemic index rating of the bread in question. You know the kind -- white fluffy breads, baguettes or croissants that can be rolled into a ball and melt in your mouth. Since many gluten-free breads are made from corn or rice starch, they tend to be low… At least 2 grams fiber. • Look at the ingredient list rather than the colour of the bread to select whole grain foods. Labels like "whole wheat" and "whole grain". The faster the speed, the higher the glycemic index rating of the food and the more insulin is secreted in response. Despite the … Due to the recent anticarb craze, all bread and grains received some undeserved bad press. The difficulty is in choosing the right breads. The germ and the bran contain most of the nutrient value, such as minerals, fibre, essential fats and phytonutrients (plant chemicals that offer protection against disease). Although delicious as an occasional treat, these types of breads contribute to blood sugar fluctuations and weight gain. Look for pure sprouted grains bread that is not milled. The bread that is a general no-no is the type made from refined white flour. The glycemic index rating is broken down into: • Low (lower than 55)• Medium (56-69)• High (70-100). Part of HuffPost News. No more than 4 grams (1 tsp.) • When picking up the bread, it should actually feel slightly heavier due to the higher fibre content. As a result, nutrients are stripped from the kernel and you get a product that is less nutrient dense than a whole grain product.". Examples of the glycemic index ratings of white refined flour and sugar items are: • Glucose (sugar): 100 (high) • White french baguette: 90 (high)• White piece of bread: 70 (high). They are full of fibre, contain essential vitamins and minerals that nourish our bodies and have many health benefits, like decreasing the risk of colon cancer. Bread: it comes in several varieties and options, but when you're stuck in a grocery aisle with a shelf of options, which one is deserving of your bucks for nutrition and health? This article would not be complete if it did not discuss whole wheat bread. Complex carbohydrates are not that complicated either, Campbell says. Best Multigrain. Calgary-based registered dietitian Ali Campbell. • After you eat the bread, notice if you feel tired soon after. Examples of the glycemic index ratings of whole grain items include: • Buckwheat bread: 47 (low) • Barley bread: 57 (medium) • Stonemill sprouted grain bread: 50 (low)• Stonemill honey bran bread: 50 (low)• All-Bran cereal: 38 (low). If you cannot find one then look for whole grain on the ingredient list. She says when you are shopping for store-bought bread, pay attention to the ingredients list as opposed to the fancy labelling on the bag. If you cannot find one then look for whole grain on the ingredient list. An alternative to white bread is whole grain bread. This is evident by the rating of white flour and white sugar items on a scale called the glycemic index. Find a bread that has at least 3 grams of fibre. Our highest-scoring whole-grain loaf was the Pepperidge Farm Whole Grain 15 Grain Bread ($4.29 for a 24-oz.