With the dawn of the low-carb era, as well as the newly revised Dietary
Guidelines for Americans, much attention is being given to various types
of breads. With a large number of new products, navigating the bread
aisle can be a difficult task. Which breads offer the most nutritional
benefits? Many consumers think that breads cannot be part of a healthy
diet. However, whole grain breads offer excellent nutrition and can
improve health. The 2005 Dietary Guidelines for Americans recommends
consuming six servings of grains per day, with half of the servings
coming from whole grains. According to an April 2005 article in the
Nutrition Action Healthletter,
breads that are 100 percent whole grain, or mostly whole grain are the
healthiest and most beneficial options available. In order to make the
most nutritious choices, consumers must know what the claims on the
labels mean, and which health components to look for. The following are
common labels that appear in the bread aisle:
Fiber – The National Academy of Sciences suggests
that young women should consume 25 grams a day, and women over 50 should
consume 21 grams a day. Younger men should consume 38 grams a day,
while men over 50 should consume 30 grams a day. A typical slice of
whole wheat bread contains 2 grams of fiber. Many whole grain or
multi-grain breads contain as much as 4 o 5 grams of fiber per slice.
Heart Healthy - Any bread that is at least 51 percent whole grain can claim it may lower the risk of heart disease or cancer.
Added Vitamins and Minerals – Some companies add nutrients such as vitamin D, calcium, extra fiber and folic acid to their products.
Partially Whole Grain – These products contain more
whole grain or whole grain flour than refined flour. The refined flour
is typically notated as bleached or unbleached enriched wheat flour.
When looking at the ingredient list on the product’s nutrition label,
the ingredients with the highest amounts are listed first, with the rest
in descending order. While not as good a choice as whole grain
selections, partially whole grain breads still offer a great deal of
nutrients, as long as the whole grains are listed as the first or second
ingredient.
Light – Products labeled as “light” typically have
slices that are 40-50 calories per slice, smaller in size and contain
added fiber. However, the majority of light breads are mostly made up of
white flour and do not contain many whole grains.
Lower-Carb – These breads typically have a lower
number of total carbohydrates than normal breads and generally contain
40-70 calories per slice. The slices are often smaller and contain added
fiber, similar to “light” breads. However, many lower-carb breads
contain more whole grains and nutrients.
