The bread, by tradition, is one of the most consumed foods in the world. Its simplicity and flexibility when using it, makes it a perfect companion for meals. And it is an easy solution to eat. It can be taken at any of the three meals of the day. And there are so many varieties that there is always doubt about which is the healthiest bread.
When a person decides on their own, or by the designation of a nutritionist, to stop eating the typical white bread, other options are sought. It is normal that doubts arise about what is the best bread option in the market. Especially, one that does not affect our weight too much.
Nutrients and bread composition
It should be known that nutritionists effectively advise moderate bread consumption, provided it is a type of bread with certain nutritional characteristics. This is because bread is a food made up of carbohydrates, vitamins and minerals that should be part of a balanced diet.
Although until relatively a few years ago, the bread composition was made of wheat flour, water, yeast and salt, in recent years a great variety of breads with a variety of flour in their composition have appeared on the market that provides many more nutrients for our health.
Bread Issues
Although bread, whatever it is, provides fiber, a plant component that helps us regulate intestinal transit (as this study by the La Fuenfría Hospital in Madrid states), the truth is that not all breads have the same quantities. As an example, we can point out that white bread, from refined wheat flour, has less than half the fiber than whole wheat bread.
On the other hand, although it is true that we need to eat about 50% of carbohydrates a day, and that bread offers a good part of these carbohydrates, it is also true that we also consume these carbohydrates through other foods daily.
Therefore, if what we want is not to exceed the intake of carbohydrates and calories, one way to control it, is to consume a bread that is not made with the typically refined wheat flour, since they usually provide approximately 10% less than carbohydrates
Now, does the bread really make you fat? If we analyze the situation, we understand that bread also has ingredients that are not entirely good if we want to lose weight. For example, the bread usually contains gluten, starch and flour. And it all depends on the organism of each individual.
What is the healthiest bread?
It is known that there is a great diversity of breads in the market. Among the most famous are white breads, whole grain, mold and bakery. But when it comes to the healthiest choice there are other options.
Oat bread
Oatmeal bread is very healthy and light. It has a high content of fiber, iron, calcium and proteins. It has a low gluten content and helps us keep cholesterol in balance, according to this study by the Complutense University of Madrid. Because it is a complex carbohydrate, it gives us energy slowly for longer while keeping us satiated.
Multi cereal bread
They are perfect for eating them on a diet, thanks to their high amount of fiber, which offer optimized muscle performance. In addition, when made with a mixture of wholemeal flour and seeds, it gives us many vitamins and minerals. Not counting, that requires an effort to be chewed that generates more satiety and helps us control our intake.
Rye bread
It is certainly one of the healthiest. Rye wheat is much more compact and allows it to be low in fat. It has a high content of minerals and healthy fatty acids, such as linoleic acid. Like oatmeal and multigrain bread, rye bread provides a variety of B vitamins, fiber and complex carbohydrates that are slowly absorbed.
Spelt Bread
The main contribution of spelled flour, in addition to being a complex carbohydrate and offering a good amount of fiber for good digestion, is that it also contains the other two macronutrients (proteins and fats), as well as multiple vitamins and minerals, including Vitamin E, group B, sodium, potassium, calcium, phosphorus, magnesium, zinc or iron.
