With the popularity of low carb diets, and with bread being mainly carbs, I am constantly being asked my opinion on it. Do I eat it? How much? What type? So, here we go! Firstly, YES! Yes, I do eat it, most days. This decision comes from in depth research into many of various bread types out there today. My research included a comprehensive look into the nutritional values of each bread type and the ease in which each type moves through the digestive system. From that research, I present to you my top 5 bread picks. They are in no particular order; I normally switch and change between each type to mix it up.
Sourdough has a long fermentation process which allows the bacteria to break down the carbs and gluten in the bread, making it easier for you to digest and releasing the nutrients so they’re easier to absorb.
Sprouted bread is made from whole grains that have started to sprout from exposure to heat and moisture. Sprouting increases the amount and availability of nutrients. Compared to most breads, it’s lower in carbs, higher in protein and fibre, lower in gluten, easier to digest & has a lower glycemic index.
Rye is packed full of vitamins, minerals & antioxidants. It is naturally high in fibre which means it will keep you fuller for longer.
100% WHOLE WHEAT
‘Whole’ wheat means that wheat kernel has been left intact – the bran, the germ, and the endosperm. These 3 together are full of fibre, complex carbs, vitamins, minerals, fatty acids and antioxidants. When whole grains are refined, the bran and germ are removed & only the starchy endosperm remains. Whole wheat bread is made up entirely of whole wheat kernels, as opposed to being mixed with refined grains.
Spelt is an ancient grain that has a tough husk, which helps protect the nutrients inside the grain. It’s an excellent source of fibre and contains micronutrients such as calcium and vitamin E.
When choosing your bread, look at the list of ingredients & choose breads that don’t sneak in added sugars or vegetable oils!
Now that you have chosen your bread, the question of ‘how much can I eat?’ arises. There are three things to keep in mind here. Firstly, check the serving size on the label – it will most likely either be one or two slices. Secondly, what are you eating with the bread? The amount you should eat will differ if you are eating it on its own compared to if you’re eating it with a large meal or constructing a sandwich out of it. Thirdly, how hungry are you? It’s important to connect with your body, learn to recognise your hunger cues and eat accordingly.