The worst enemy of dieters is bread. They scratch bread off their grocery list the moment they decide to go on any diet in an effort to lose weight or keep it off while maintaining a healthy weight. Bread's high carbohydrate content is thought to undermine weight loss efforts and raise daily calorie intake. But if you choose the correct kind of carbs for your diet, they shouldn't always be the culprit. Protein and carbohydrates are both necessary for weight loss. Losing them entirely may hinder your progress. A quick breakfast in the morning is bread. Just two slices of it might keep you satiated for longer if you pair it with eggs, vegetables, or healthy spreads. You can include these nutritious bread in your diet.
Sprouted Whole Wheat Bread
As the name suggests, sprouted whole grain breads are prepared from whole grains that begin to sprout from exposure to heat and moisture in atmosphere. Sprouting increases presence of nutrients in bread. The process partially breaks down starch content thereby lowering the amount of carbohydrates. Sprouted grain breads are nutritionally similar to ones made from whole grains in which the entire grain is consumed. Both the types are comparatively beneficial and nutritious as they are naturally rich in fibre and white flour has essential vitamins and minerals to make up for the loss during processing. Sprouted grain breads are inclusive of whole grains and legumes and offers us with a variety of nutrients than bread made from whole wheat solely.
Image credit: Pexels
Typically, sourdough is produced by a fermentation process that relies on yeast and bacteria that are found in nature. According to research, fermentation can increase mineral absorption by reducing the amount of phytates, also known as phytic acid, which are responsible for locking certain minerals. Due to the production of prebiotics and probiotics during fermentation, sourdough is simpler to digest than other breads. Prebiotics are non-digestible fibres that feed the bacteria, whereas probiotics are a variety of beneficial bacteria found in food and certain dietary types. Consuming enough of these promotes gut health and digestion. Additionally, sourdough bread is thought to have a low glycemic index (GI), which is a metric used to assess how food affects blood sugar levels. White and whole wheat flour can be used to make sourdough, both of which offer vital nutrients and fermentation benefits. Whole-wheat sourdough has a higher fibre and iron content.
Oat Bread
A rich mixture of oats, yeast, whole wheat flour, water, and salt is used to make oat bread. Oats, one of the healthiest meal options with a low carbohydrate content, take a while to digest and keep us feeling full. Oats are rich in critical minerals including magnesium, vitamin B1, iron, and zinc, as well as an ideal amount of fibre. Oats include fibre in the form of beta-glucan, which lowers cholesterol and controls blood sugar. However, some loaves marketed as "oats" might really contain refined wheat and sugar.
Flax Bread
Flaxseed bread, one of the healthiest bread varieties, is typically produced with whole grain flours and vital flax seeds. Being a key source of alpha-linolenic acid (ALA), a form of omega-3 fatty acid found in plants, flax seeds provide a number of nutritional advantages. The health advantages of lignans, which act as antioxidants in our bodies and protect against some malignancies, are known to be enhanced by the use of flaxseed. According to studies, people who consume flax seeds are 23% less likely to get breast cancer. One should seek out flax breads with a small number of components, such as whole wheat or sprouted whole grain flours, etc., as flax seeds also aid in digestion.
