Bread has been called the staff of life, but is it compatible with a whole-food plant-exclusive diet? Well, that depends on who you ask and the kind of bread selected. Bread is a processed food that contains a considerable amount of salt, some oil, and very little whole grains. Bread is also calorically dense, so for people trying to lose weight, it is not a good choice. It is possible to make better choices with a small amount of information and some label reading.
When browsing the bread aisle at your grocery store, look for the term “100% whole-grain” or “100% whole-wheat” on the package. Although different grains offer different benefits, many whole-grain breads are primarily made with wheat. If you’re looking for a nice mix of grains, check your ingredient label. Primary ingredients should be listed first in order of the amount within the loaf (wheat, oats, flax seeds, barley, buckwheat, etc.).
Be cautious of terms like ‘wheat’ or ‘multigrain’ that don’t mention a percentage. They sound healthy, but they’re probably made with partially or mostly refined white flour. Wheat flour is 75% white flour and only 25% whole-wheat.
“Enriched” is another clever term that means the maker of the bread has added nutrients to an otherwise nutrient-free white bread. When you see that word on a label, put it down and look for something else.
Unless you find that 100% on the package and whole wheat listed as the first ingredient on the label, the bread is simply a refined loaf of bread with synthetic nutrients added to replenish those natural nutrients lost in the milling process.
The healthiest breads, according to Consumer Reports, include:
- Food For Life Organic Flourless Sprouted Grain Ezekiel 4:9
- Food For Life Organic Flourless 7 Sprouted Grains
- 365 Whole Foods Market Organic Ancient Grains
- Nature’s Own 100% Whole Wheat
- Dave’s Killer Bread Organic Powerseed
Remember when choosing bread:
- The first ingredient is very important) Whole Wheat Flour or 100% whole wheat. (should not see wheat flour)
- Carbohydrate to fiber ratio 5:1 or better, so 20 g of carb should have 4 grams of fiber or more.
- at/under 140 milligrams of sodium per serving.
- For people who eat gluten-free bread, the standard gluten-free loaf, made from non-gluten-containing flour, is typically much lower in fiber & nutrition compared to whole wheat breads. If you opt for a gluten-free bread, choose one with added seeds or nuts as that boosts the nutrition. Thankfully, now sprouted breads, which are often gluten-free, are becoming more readily available and are made from ingredients like chickpeas, buckwheat, lentils, nuts, seeds, etc.
- One bread that people like is Pacha bread. This can be ordered online but beware that it is quite expensive, but is made with very few but recognizable ingredients and considered minimally processed. It is now in the frozen section of Whole Foods and other stores across the country. So, if you have a Whole Foods nearby, check it out.
