How to Eat Healthy With Bread
To sustain a low-carb lifestyle, many people tend to avoid eating bread products. If you are a bread lover, following that type of diet might prove difficult. Wholemeal breads, particularly those that still have the bran and germ intact, contain nutrients and fiber and are low in fat. Due to the high fiber content of bread, you may feel full for longer periods of time, and that can help you control your weight. Plan to incorporate breads into your healthful, balanced diet.
Look for terms such as wholemeal, whole-spelt, and rye on the labels of breads you are considering to purchase. Breads that contain 100 percent whole grains (wholemeal) are unrefined and undergo less processing. Wording such as multigrain generally indicates that the bread is not a100 percent whole-grain bread, but is still another healthy choice.
Enjoy your bread healthily, by not adding butter or mayo. Go for light or low-fat dressing if you choose to make a sandwich.
Look at the nutrient content of your bread choices. Read the ingredient list and avoid breads that contain refined sugars or partially hydrogenated oils, which are made from trans fats and can contribute to heart disease. Eating breads low in sodium can help you manage your sodium intake.
Vary the types of bread you eat. A 2009 study published in the Nutrition Journal found that the participants who ate rye bread for breakfast experienced less hunger before eating lunch and were more full after lunch. Eat pita bread, dark breads, and whole-spelt breads for variety.
Eat bread with most of your meals to assist you in following the recommendations of consuming 20–35 grams of dietary fiber per day, depending on your age. Eat oats in the morning, a sandwich, bagel or pita for lunch and include a rye bread roll for your dinner.
Healthy Bread Snack Ideas
Bread is an inexpensive and versatile food that you can use to create many nutritious snacks. Make your snacks using wholemeal bread because it supplies more fiber and nutrients, and less sugar than many types of white bread.
Toast with Avocado Slices and Salsa
A slice of wholemeal toast can serve as the base for a nutrient-dense open faced sandwich. The wholemeal toast will supply fiber. Toast your bread and layer it with thinly sliced avocado. Top it with homemade salsa, which you can make by chopping fresh tomatoes and combining them with minced jalapeno, minced garlic, a sprinkle of chopped fresh cilantro and some lime juice. The avocado supplies potassium and unsaturated fat and the salsa adds vitamin C.
Bread Strips with Dip
Plain bread can be a tasty and satisfying snack when it is accompanied by several different dips. Mashed avocado is a potassium-rich dip and cottage cheese will add some calcium to your snack. Yogurt is a healthy food that adds calcium and protein to your snack. Other healthy dips include salsa and melted low-fat cheese. You can toast your bread for a crunchy version of the snack as well.
A whole sandwich may be more food than you need for a snack, but a half sandwich can be just the right size and you can customize it with your favorite fillings. Shredded chicken and cheese incorporate protein and calcium into your sandwich, while lean turkey with chopped vegetables will add several vitamins and minerals.