Bread is a versatile meal option, but not all are equal in nutritional value.
Bread is a staple of most Australians’ diets, and scanning the tables at your local café, you will see many people digging into sandwiches, toasties, and all manner of delicious lunch treats. Consumers have a vast range of choices, from traditional white bread and wholegrain to wholemeal and rye, just to name a few. But, how healthy is the bread you’re eating? Below we cover three of the most popular bread options available, in a bid to find out which is the healthiest option.
Wholegrain bread is low in saturated fat, is cholesterol-free, high in soluble and insoluble fiber, and is an excellent source of minerals such as iron, copper, and magnesium.
Evidence suggests that including wholegrains in your diet when you’re at risk of diabetes or are diabetic can also be beneficial. Research from the Nurses Health Studies I and II conclude that wholegrain foods can reduce the risk of developing type 2 diabetes by a whopping 21 percent and that diabetics who eat wholegrain cereals may also benefit from improvements in insulin sensitivity.
Wholemeal bread features much-needed vitamins such as Vitamin B, folate, and selenium. It’s also richer in dietary fiber than white bread, which is beneficial for digestive health.
Many people prefer white bread, but it has little nutritional value. As i t ’s refined, much of the fibre and protein is removed, leaving mostly starch and few nutrients. White bread, as a refined carb, can also contribute to weight gain by releasing surplus sugar into your bloodstream. Unless you exercise to use these sugars, they often get stored as fat.
What’s the healthier choice? The clear winner from these three popular bread types is wholegrain. Try substituting your usual white loaf for a more wholesome wholegrain option.