As someone who is ultra-busy and on a budget, I’m always looking for ways to both eat healthy, save money but also enjoy it! More often than not, I brown bag it and stick to an 80% plant based diet. My ultra health conscious daughter is also mindful of what she eats and we’re both not a fan of the typical wheat breads that stock the grocery shelves. However, sometimes nothing replaces a good hearty, crunchy bread from time to time. So I figured I’d give you some inside tips on how to pick the healthiest sandwich bread for you and your families.
As always, read the labels. May people have the misconception that because it’s “wrap”, it’s healthy. I’ve seen way too many wraps with a ton of added sugar or artificial sweeteners. Yuck! Both are big no-no’s. Don’t be fooled into thinking that a wrap is a “health food”.
The first ingredient should be a 100% whole-grain flour of any type, not “enriched wheat flour”
At least 2 grams of fiber and 3 or more grams of protein per serving
Less than 4 grams of sugar
0 grams saturated fat per serving
Whether it’s a wrap or sliced bread, make sure you look for whole grain bread with the fewest ingredients.
Once you do that, take the following things into consideration:
Read the label, read the label, read the label. Did I mention that you should read the label?
Checking the ingredients is key and should be a strategy you use every time you go food shopping. Look for whole grains such as wheat, rye, corn or amaranth.
The important thing here is that the 100% whole grain is listed FIRST.
Don’t fall for clever marketing. Just because the name of the bread has the word “multigrain” in it doesn’t mean it contains whole grains. Some of these “multigrain” breads contain refined grains and flours but not much actual whole grain.
It’s all about the fiber. When looking for a whole grain bread, make sure it provides at least two grams of fiber for every 100 calories.
Shorter is better. The shorter the list of ingredients, the better. Your goal should be to come as close to the bread having only these ingredients as possible: whole-wheat flour, water and yeast.
Combine healthy eating habits like this with a great full body workout three times a week and you’ll be well on your way to achieving your fat loss goals.
Carbohydrates are one of the main types of nutrients and act as a principal energy source in our bodies. They provide the body with glucose, which is converted by insulin into fuel used to support bodily functioning and physical activity.
Carbs have gotten a bad rap in recent years, though, which is highly correlated with the upsurge in popularity of the ketogenic diet: a diet plan that emphasizes eating lots of high-fat foods and almost no carbohydrates.
I do partake in the Keto plan when I want to drop weight quickly but I don’t find it a ‘lifestyle’ type of diet to stick to for long term. If you’ve never tried Keto here’s a sample menu:
According to the U.S. News and World Report, a much smarter way to eat is to follow the Mediterranean diet. In fact, they named this regime (more like a lifestyle) the healthiest diet overall.
The Mediterranean diet is characterized by consuming plenty of produce, fish, olive oil, and—drum roll, please—bread. And even red wine, in small portions.
I love the Mediterranean diet and feel it is one of the most healthy, most practical diets to follow for the long term.
Of course, not all types of bread (and not all forms of carbs) are created equal. The healthiest breads are made from whole grains, meaning the kernels still contain the bran, germ, and endosperm.
These components house most of the beneficial nutrients that we get from grains, like fiber, vitamin B, zinc, magnesium, iron, and copper. White bread and other loaves made from refined, highly processed grains are much lower in nutritional quality.
These are a few of our favorite nutrient-rich sprouted grain bread breads you can buy.
And if you’re on a budget you can certainly make your own! The bread in this post is one of the tastiest, heartiest (good for your heart too!) and healthiest breads I’ve ever had!
Angelic Bakehouse 7-Grain Sprouted Bread – So good you’ll be using it for sandwiches, garlic bread, and bread puddling alike. Angelic Bakehouse doesn’t limit their sprouted goodness just to bread, though: they’ve got sprouted whole grain wraps, crusts, crisps, and buns.
Food for Life Ezekiel 4:9 Original Sprouted Bread – The hearty texture makes it perfect for avocado toast, plus it’s loaded with fiber- and nutrient-rich sprouted grains, lentils, and soybeans and has zero grams of sugar. Find it in the refrigerator or freezer section.
Silver Hills 100% Sprouted Mack’s Flax Power Bread – This one’s got a delicious combination of ground and whole flax seeds in addition to sprouted whole grains, plus it has a whopping 5 grams of heart-healthy fiber per serving.