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Ranking the healthiest breads, from best to worst



As much as you love bread, unfortunately bread does not always love you back.

With so many different types of bread, it can be confusing where some of them fall into the health and nutrition spectrum. It's pretty obvious that layered plain pretzel is better for your cheats day, but what about rye or multigrain? And what does whole grains mean?

We asked five experts to rank 19 popular varieties of food bread. There is some disagreement across the board, but averaging our rankings has left us with a sliding rock that is a rough idea of ​​the breads that pack vital nutrients and those that are really there to test your waist tensile strength.

Inside the explanations are some interesting goodies and tips for buying bread. Nutritionist and candidate diet Lisa Richards, for example, warned to buy something "enriched".

"It tells you right away that it's processed and made from flour that will add glucose and create inflammation," she said.

In addition, another great tip is to remember the word "complete". Keep reading for the ranking.

(The average score is on a scale of 1

to 19: For example, a score of 3 may mean that one judge ranked bread No. 1 and another judge ranked it No. 5.)

Bound for No. 1: full grain (3.4 )

We have a tie on top with whole grains and whole grains, and both promise that you get all the nutrients from the wheat grain while they use the whole kernel: bran, embryos and endosperm.

And there is tremendous value packed into this fact. According to Dr. William Lee, author of " Eating Disease ," study shows that intake of whole grains is associated with a lower risk of cardiovascular disease.

Did you explain there are other benefits: " Laboratory studies of nutrients in whole grains can help protect the stem cells needed to regenerate our organs, and they can reduce the growth of the blood vessels that feed tumors. "

And as for other parts of the body, Li says," Fiber in wholegrain bread is a prebiotic that nourishes our healthy gut bacteria. "

Tied to No. 1: Whole Wheat (3.4) whole grain bread contains the whole kernel of wheat and other cereals (such as oats or barley), whole grain bread contains only the kernel of wheat.

"Whole wheat is a great option," explained Brian Bell, a registered nutritionist and operator of Frugal Minimalist Kitchen . "But it is good to have a variety of grains."

Richards reminded us that we should be careful about whole wheat products that say they have been "enriched". "If this term is present, 100% whole wheat is not true, and it has gone through the process of removing and adding synthetic vitamins and minerals," she said.

And since things are never easy, the market further complicates matters, not only looking for whole grains, but concentrating on the percentage of whole grains in the product.

Amanda A. Costro Miller, Registered Dietitian and Board Advisor at Smart Healthy Living explained: ] 'Some provisions allow manufacturers to determine Its product is not whole wheat, even if it contains only 51% whole grain flour. "It advises you to look for bread that can boast of being 100% whole grain.

3: Germinated grain (Ezekiel) (4 )

One of the healthiest breads to throw in your grocery cart is also a bit of a taste, according to Registered Dietitian, Nutritionist and Certified Diabetes Teacher Giana Mourer .

If you happen to like bread like Ezekiel, you'll also enjoy a variety that boasts "lower sodium, higher protein content and more fiber than most other breads on the market," Mourer tells HuffPost .

Basically what you get is bread prepared with grain that is allowed to sprout before grinding. According to Bell, the result is quite nutritious. "The germination process alters the nutritional profile of the grain by unlocking some amino acids that were not available before. This creates bread with higher protein content, "she says.

  Whole-grain bread has many health benefits, including properties that allow your body to absorb more vitamins and minerals.

No. 4: Yeast (4.2)

Probably no nicer bread than the fermented one in e, which, when done properly, has the perfect crust and chewing on acidic fluid.

And because it has fermented, it is actually very good for your gastrointestinal health.

" MIT Researchers [19659003] have shown that Lactobacillus reuteri (in fermentation) can stimulate and strengthen the immune system, reduce the development of breast and colon tumors, accelerate the healing of skin wounds and even stimulate the brain to release the social hormone oxytocin Li explained.

And this is just your regular acidic liquid. If you are looking for whole grains, you get super bread, which not only tastes great but is great for you.

"If the traditional method of sourdough is used and made with whole grains, sourdough bread provides nutrition for all cereals plus the benefits of fermentation, which lowers the pH of the bread," says Mourer. "This means that more vitamins and minerals are absorbed. Plus, it has a lower glycemic index, so there is less of a jump in blood sugar. “

No. 5: Rye (5.4)

Rye has a lot to do with the varieties mentioned above. It is good for gut health and is said to have a slow digestive time to pass, which means you will feel full longer.

Richards broke the specifics of rye: "Rye bread is made from a grain of grain, which is difficult to separate the embryo and bran from the endosperm. This means that it is refined but retains a lot of its nutrients, unlike refined wheat bread and other refined breads. “

No. 6: Multigrain (6)

And now we come to another confusing variety of bread – the seemingly ubiquitous multigrain.

"Multigrain means that more than one grain is used," Bell said, but "that does not mean that whole grain nutrients are used."

If you want to maximize nutrition, be on watch or 100% multigrain product, or as Mowrer recommended, " Make sure whole grain flour is the first ingredient on the label." Then you get something that comes with a lot of fiber, is low in fat and has "different vitamins such as vitamin B6, iron and magnesium.

No. 7: Whole Grain Pie (6.8)

You must love any flat bread intended to be dipped, grasped or just lying there while piling on shawarma mounds. And a pie on its own can be quite healthy, with some caveats.

As you may have realized by now, we are looking for a whole grain place wherever we find it. And the whole-grain pie is like whole-grain bread.

There are, however, things to look out for. "One thing to keep in mind is that some pita pie is higher in calories than just a slice of bread, so consider cutting each pie in half," says Costro Miller.

No. 8: Corn Tortilla (7.8)

To be honest, the fate of corn tortillas is to unite with friends like al pastor, carnitas or carne asada. When you add such flavorful, and often fatty meats, it's good to know that there are some nutritional benefits wrapped around this baked-on flavor.

"While corn tortillas don't offer much in the way of vitamins and minerals, they rank high on the list because of their gluten-free nature," says Richards. "This gives people with celiac disease or [those] who decide to eliminate gluten from their diet for health reasons, a great source of carbohydrates without inflammatory gluten."

And if you're looking to feed your week with smart carb choices, Mowrer this option. "This is a low-fat version with higher levels of potassium, great for those who want to follow a healthy or diabetic diet while still enjoying Taco Tuesday."

  Pumpernickel is a type of rye suitable for those on anti-inflammatory diets.

Pumpernickel is a type of rye that is suitable for those on anti-inflammatory diets.

No. 9: Pumpernickel (8)

Like rye, pumpernickel also uses a starter for acidic liquid, but uses the whole rye grain.

"Rye contains dietary fiber and natural bioactive chemicals that can benefit from the microbiome," Li explained. "Researchers have found that consumption of rye can reduce the number of harmful bacteria in the intestines that cause inflammation."

So ash ash is one bread you should consider if you also want to add anti-inflammatory properties to your daily intake .

It also has a low glycemic load, so it's easy on blood sugar, according to Richards. And "contains a compound known as lignans, which is said to prevent prostate and breast cancer," she said.

No. 10: Wheat (9)

Wheat bread is dangerously close to marketing simply as "bread." It promises to be made with wheat flour, but then kind of stops abruptly afterwards and hopes you do too. [19659002] Bell advises essentially "treating him like white bread."

Richards voices this feeling. "Simple wheat bread entices many to think it is 100% whole wheat, but it is not," she said. " Simply put, this kind of bread is the same as white bread, just unbleached."

No. 11: Baguette (11)

Bell explained that white baguette has a similar diet to your average white bread, with one important difference, since it will have "simpler ingredients and a shorter shelf life than typical white sandwich bread." which is a sign that there are fewer preservatives. ”

To be a traditional French bread, it must be prepared without extra fat. But while it is low in fat, it is also lower in protein and higher in sodium levels, according to Mowrer.

No. 12: Potato Bread (11.2)

As its name implies, potatoes make their way into the recipe, producing bread that is on par with white bread in taste and texture.

There is some suggestion whether it is gluten free. Check the labels accordingly, as wheat gluten is often used to make it.

It also has " a limited overall nutritional contribution from a micronutrient point of view," according to Moorer, who said you don't need to kick this bread out of the kitchen. However, it would "limit up to 50% of intake with other whole grains / germinated grains."

No. 13: Ciabatta (12.6)

If the top of the list represents all the bread you have to think about nutritionally, the rest of that list represents the lost.

"Ciabatta bread is relatively high in carbohydrates and has almost zero grams of fiber," Richards warned.

Mourer added some other red flags that include "higher carbohydrates, calories and sodium per serving than other bread. "

No. 14: White Italian (13.6)

Moorer explained that this bread is usually lower in fiber and lower in iron and protein. At this point you really have to shop for taste and texture because you don't get nearly as much nutritional value as other bread.

"This type of bread is not much different in nutrition from white sandwich bread," Richards said. "It's usually softer on the inside. with a light crust on the outside that usually attracts consumers. "

  Butter, ergot brioche is not perfect and picking on those who are on a healthy diet.

Butter, egio brioche is not the perfect choice for those who are on a healthy diet.

No. 15: Brioche

Take bread, super-sized it with nice things (butter and eggs) and you'll get brioche, bread that just screams to bake, dip in an extra egg and fry in the grill in even more butter.

"Keep in mind that these muffins can sometimes have a lot of calories, so you may want to consider making an open face sandwich," warned Castro Miller.

"Brioche contains high amounts of carbohydrates and fats, making it less than ideal bread," Richards warned. "Carbohydrates are made from refined flour, which means it will increase blood glucose as well as cause inflammation."

This is your holiday lunch or barbecue bread, not the kind you should include in your daily sandwich making .

No. 16: White Pie (14.6)

Like white bread, white pie is generally squeezed out of all good nutrition.

However, he shares some qualities with his brother. "Like a whole grain pie, however, there may be more calories here than a slice of bread, so consider splitting it in half," says Costro Miller.

"White bread is a lot like ordinary white sandwich bread, nutritional," noted Richards. "It is easy to assume that they are healthy because of the Mediterranean foods they are usually paired with. However, this is not obligatory. “

No. 17: Tortilla Flour (15.8)

As you may have guessed, the volatility of cake flour is commensurate with many health risks.

"Check the ingredients," says Bell. "If they are just wheat flour, water, oil and salt like traditional tortillas, they are fine. But most packs have many preservatives and texture modifiers that are only available for the shelf life of the product and do not add nutrients. "

If that wasn't enough, Richards stated that" unlike corn tortillas, flour tortillas move closer to the bottom of the list because it offers the same low nutritional value but also gluten that can cause damage to your gut and your overall health. “

No. 18: White Sandwich Bread (17)

According to Bell, this staple of so many childhood lunches is "generally low in fiber and flavor and has many preservatives and other ingredients that are only used for shelf life and bread texture, but do not add any nutrition. "

Richards jumped on our favorite Bologna sandwich-rich choice of choice.

"This bread is at the end of the list because it really offers little in terms of vitamins and minerals," she said. "White sandwich bread is made with flour, which removes bran and germ, leaving white endosperm, which is the part of the kernel that is predominantly starch."

19: Bagels (17.6)

The only thing you should ever know about this breakfast delicacy is that it is best enjoyed to a very moderate degree. It's thick, and experts agree on one fact that will make you reconsider your choice of breakfast: Bagels are so dense that eating one is like eating four slices of plain bread. And if you've ever sat down to eat four slices of bread, you know that this should lead to an immediate soul-searching.


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