Choose a good bread
- Read the list of ingredients: look for the terms “integral”, “sprouted grains”, “whole” in order to obtain the greatest amount of fiber possible. Beware of the terms “enriched wheat flour” or “multi-grain” which does not necessarily indicate that the flour used is whole and that it has not been refined.
- Look at the nutritional value for a 30 g slice. This should contain more than 3 g of fiber per slice. It may also be worth checking if the sodium content is less than 200 mg.
Nutritional value of bread
The fat, protein and carbohydrate contents are relatively similar between the different varieties of bread.
The contents of fibers, vitamins and minerals are however different from one bread to another depending on the flour used. There are many possibilities.
Here is the nutrient content of four breads found on the market:
|Per 1 slice (30 g)||Enriched white bread||Multigrain bread||Whole wheat bread||Rye bread|
|Fibers||0.8g||2.6 mg||2.4g||2 g|
|Protein||2.7g||4.7 mg||4.5g||3 g|
|Folic acid||60 µg||26 µg||18 µg||53 µg|
|Niacin||1.5 mg||1.4 mg||1.6 mg||1.3 mg|
|Thiamine||0.2 mg||0.1 mg||0.1 mg||0.2 mg|
|Iron||1.3 mg||0.9 mg||0.9 mg||1 mg|
|Potassium||35 mg||80 mg||87 mg||58 mg|
|Phosphorus||35 mg||80 mg||71 mg||44 mg|
|Magnesium||8 mg||27 mg||29 mg||14 mg|
|Zinc||0.3 mg||0.6 mg||0.6 mg||0.4 mg|
|Sodium||238 mg||147 mg||165 mg||231 mg|
According to the table above, multigrain bread comes out gaining in terms of fiber and protein, two nutrients that contribute to the feeling of satiety and help with weight management. In addition, it is also the lowest sodium bread. On the other hand, at the level of folic acid and iron, white bread comes out a winner. If, for example, you have anemia, fortified white bread would be the best choice. A bread for every need.
|Myth or reality: Toasting your bread lowers the content of certain vitamins.|
|It’s a reality. Indeed, toasting your bread decreases by 15 to 20% its content of thiamine, riboflavin and niacin, vitamins of the B complex.|
|True or false: does bread gain weight?|
|This statement is false. Of course, it all depends on the amount ingested. If, for example, we eat two slices of bread in the morning, a sandwich at midday in addition to accompanying our evening meal with bread, yes bread can make you gain weight. But in a context of adequate management of the portions of cereal products, consuming bread is not harmful. In addition, it brings you its share of fibers thus contributing to satiate you more.|
Use of bread
Bread is used in many areas. It can be used as a starter, main dish and dessert. It goes well with many dishes and is essential for sandwiches. In the morning, it can be grilled and add your favorite spreads and in the evening, for dessert in the form of French toast. It is also dehydrated to make breadcrumbs and breading. It is also present in pranks.
Sliced bread keeps in a plastic bag for 5 to 7 days at room temperature and can be frozen for 2 months in the freezer. Bread that is sliced even must of course be kept away from air and may last a few days. If started, lay the cut side flat against wood or marble.
A word from the nutritionist
Bread, in moderate quantity (1 to 2 slices per day) definitely has its place in a healthy diet. Due to its content in fibers, minerals and vitamins of the B complex, essential for health, this makes it a food not to be neglected in our diet.