what is best whole grain bread according to food experts

Whole-grain bread is increasingly gaining popularity day by day. With the advancement of science, the research on pure food ingredients has increased. People are more tend to find the best whole-grain bread due to a large number of nutrients present in it and associated health benefits.

In whole-grain bread, pure whole wheat flour is used without any processing. Therefore, all the beneficial vitamins and minerals remain intact in the bread.

Whole-grain bread is good for you.

Not only do they make the diet perfect, but also reduce the risk of diabetes, heart disease, and other chronic problems.

There are many brands that are aiming to provide the best whole-grain bread.

This article will give you information about these useful brands. In addition, this article will also tell you about the best gluten-free and vegan bread.

How to Choose Best Whole Grain Bread

Check the Label and list of Ingredients

When buying whole-grain bread, it is good to check the front label. Since they usually display the nature of bread (whole grain or not), certifications, and special features like low sodium or gluten-free.

It may also mention if the ingredients are organic. Additionally, some brands indicate the presence of allergens on the label or list of ingredients.

Furthermore, if you are trying to avoid certain ingredients or are on dietary restriction then the ingredients list will help you.

Also, most of the whole grain bread will not use artificial stuff. So make sure they are not present in the bread.

See the Nutrition Facts Table

After you have checked the label, the next step is to read the nutrition fact table. The nutrition facts will tell the serving size and amount of nutrients present per serving.

The main nutrients you should focus on are fibers, proteins, fats, and added sugars. A good whole grain bread will be high in fibers and protein but low in fats and added sugars.

Whole grains are high in fiber because the bran portion of grain isn’t absent. Therefore, the bread made from them will be higher in fiber. Generally, a single slice of whole-grain bread will have anywhere between 2-5 grams of fiber.

Moreover, the protein in whole grains will be higher than regular white bread. However, make sure that the sugar and fats aren’t high in bread.

Some brands may have higher sodium, but if you are on restriction make sure to buy a low sodium bread.

Pros and Cons of Best Whole Grain Bread

Pros of Best Whole Grain Bread

Better nutrition

Whole grain bread is nutritionally superior to regular bread. Because they are rich in almost every beneficial nutrient.

Moreover, they have the goodness of bran and germ portion of the grain. The proteins are higher in whole grains and are much needed by the body for muscles.

Additionally, whole grain bread has a decent portion of iron in it. Iron is an essential micronutrient that prevents anemia and carries oxygen in the blood.

Other than that, a vast amount of beneficial dietary fibers are present in them. It is a proven fact that dietary fibers help reduce health problems. These include lowering cholesterol and maintaining a healthy weight

Keeps Hunger at Bay

When you replace whole grain bread with white bread you’ll notice some differences. One of the major differences would be feeling full for a long time.

This happens because whole-grain bread is high in complex carbs. These types of carbs break very slowly into digestible simple sugars.

On the other hand, white bread does not have complex carbs and is easily broken down into simple sugars. Therefore, the body digests them quickly and you feel hungry faster.

High in Antioxidant

Whole grain bread has an amazing amount of antioxidants in them. Antioxidants are known for their ability to reduce the chances of disease. One of these antioxidants includes vitamin E.

Intake of vitamin E strengthens the immune system. It also helps in the regeneration of cells. Moreover, it helps in reducing inflammation and can keep the skin healthy.

Other than vitamin E, B vitamins are also abundant in whole grain bread. B vitamins help in many useful functions in the body. Some of them include improving eyesight, proper functioning of the brain, and production of red blood cells.

Cons of Best Whole Grain Bread

High in Carbs and Gluten

Even though they are whole grains, they are ultimately a carb. Therefore, too much consumption of whole-grain might not be suitable for diabetics.

Additionally, these bread are not recommended for low-carb diets like the keto diet.

Other than that, most of the bread is high in gluten and unsuitable for people with celiac disease. There is gluten-free bread that is available but they are most of the time unavailable or very expensive.

Fast Contamination

One drawback of buying whole-grain bread is that it will get moldy fast. The white bread will last for more days as compared to whole grain bread.

The reason for the fast contamination is the ability of fibers to absorb more moisture. Since whole grain bread is high in fiber, it will have more moisture.

Moisture is the main requirement for mold growth. Therefore, mold will easily grow on it in just 3-4 days. In contrast, regular bread can last up to 7 days in your fridge.

Taste

Although whole-grain bread is healthy, they are not always delicious. Especially, if you grew up eating white bread.

The texture of bread can be a bit dense and dry. Moreover, it has less volume than regular bread. Other than that, you might not enjoy the nutty flavor of bran.

Furthermore, some whole grain bread comes with seeds and nuts. So if you are not a fan of them then you will have a hard time enjoying them.

Dave’s Killer Bread 21 Whole Grains and Seeds

21 whole grains and seeds bread is the best choice for people who love organic food. Its hearty texture and subtle sweetness make it a perfect addition to your breakfast.

Every single bite of this bread will fill your tummy with the richness of 21 grains.

These grains include flaxseed, Khorasan wheat, sunflower seed, and pumpkin seed. Hence, you will not only get healthy fats from this bread but also a vast amount of antioxidants and vitamins

A single slice of this amazing bread will fulfill a 17% daily value of fiber. Moreover, you will gain a healthy amount of protein from a single serving.

Lastly, this bread has no GMOs, so there is no need to worry. However, this bread is not suitable for those who have gluten allergies.

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Also Read: 18 Healthy Snacks That Are Under 100 Calories: The Ultimate Guide

Nature’s Own 100% Whole Grain Bread

This plain and simple bread promises the goodness of 100% whole grains per loaf. Every slice of this bread is filled with 12 grams of whole grains. In addition, it is low in calories and has 0 trans fats.

This bread is highly economical and delicious.

There is no high fructose corn syrup in it and it hardly contains 1 gram of added sugars. Moreover, there are no artificial added colors, preservatives, or flavors in this bread.

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Canyon Bakehouse Heritage Style Whole Grain Gluten-Free Bread

This whole-grain bread is a blessing for people suffering from celiac disease.

In the whole grain market, there are hardly any baked products that provide a fulfilling product with zero gluten.

Every single slice of this bread is bulky and delicious. You will not feel hungry for hours after consuming this bread.

Additionally, this bread promises the absence of GMOs, nuts, dairy, and soy products.

However, this bread contains eggs. It provides added protein in the bread, but it is not suitable for people with egg allergies.

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Dave’s Killer Bread Good Seed Thin Sliced Bread

Good seed thin sliced bread by Dave’s Killer is free of GMOs and is certified organic.

Every slice of this bread is packed with whole grains and sweet flavor. In addition, its seedy texture will make every bite delicious.

Good seed thin sliced bread is low in calories will give you 3 grams of proteins and fibers in every serving. You can enjoy it in a variety of recipes.

Moreover, you will gain a healthy amount of selenium and omega 3 from this bread.

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Also Read: Top Protein-Rich Grains According To Food Experts

Food for life Ezekiel 4:9 Low Sodium, Sprouted Grain Bread

This sprouted grain bread by Food for life is best for those who are on a low sodium diet.

There are no GMOs in this bread. In addition, it is diabetic and vegan-friendly. It is a complete protein bread and provides you with the goodness of plant proteins.

There is cholesterol and less than 1 gram of fats in this bread. Moreover, it is low in calories and the fiber content of this bread makes it worth buying.

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Pepperidge Farm 15 Grain Bread

This bread uses the right combination of ingredients to bring you the best quality bread. It is a heart-healthy bread and provides a bulk amount of fibers.

Additionally, it is free of cholesterol and trans fats. Also, it does not have high fructose corn syrup. You can get 8% of daily iron from every serving.

However, people who are allergic should watch out for soy, wheat, and milk in this bread.

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Oroweat 100% Whole Wheat Bread

Oroweat 100% whole wheat bread provides a perfect combination of nuts, grains, and seeds.

One single slice of this bread has 21 grams of whole grains. In addition, it supports your digestive health,

This bread is highly nutritious and healthy. In addition, free from artificial color, flavor, and preservatives.

Moreover, there are no signs of trans fats and high fructose corn syrup in this bread.

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Sara Lee Delightful Multi-Grain Bread

Delightful multi-grain bread is a popular choice among people who want to consume fewer calories.

One slice of this bread only has 45 calories and 7% daily fiber. It contains the goodness of whole grains like barley and oats.

In addition, it has a soft texture and delicious taste which makes it the best choice for sandwiches.

It lacks artificial compounds and fructose syrup.

Moreover, it is heart-healthy bread. It contains no cholesterol, 0 trans fats, and a little amount of fats.

Silver Hills Bakery The Big 16 Sprouted Grain Bread

For those who are on a vegan diet, this bread is perfect for you. The big 16 sprouted bread is a certified 100% vegan bread. In addition, there are numerous beneficial minerals in every slice of this bread.

Plus this bread is highly nutritious and has no GMOs. Moreover, there are no nuts in this bread.

Also, it provides the goodness of 23 grams of whole grains in every slice with a large concentration of fibers.

Finally, this bread will keep the hunger at bay and make you feel energetic for a long time.

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FAQs

Will whole grain bread help me lose weight?

Short answer, yes. It can aid in weight loss. However, it indirectly plays a role in reducing weight. That is when you consume whole grain bread, it makes you feel fuller for a long time.

Therefore, you won’t be craving extra snacks after eating whole grain bread. This will eliminate many extra calories from your diet that were contributing to weight gain.

Just make sure to buy the one that has low-fat content. Checking nutrition facts will help.

But whole bread itself just aids in weight loss. You make lifestyle changes too if you are planning to lose weight. That is you need to control your portion size and regularly exercise.

Is Whole grain bread nutritious?

Yes, Whole grain bread is nutritious. That is because this bread is using ‘whole’ grains as ingredients. This means you get the nutrition from the bran, germ, and endosperm part.

Vital nutrients like vitamins, fibers, and antioxidants are present in the bran and germ parts. Therefore, this bread is more nutritious.

On the other hand, white bread only has the endosperm part and is low in nutrients.

Conclusion

There are many choices for you. These are suggestions and picked independently with proper research. However, it is best to choose the bread that fits your health and budget. Always check the label before you buy any whole grain bread. If you have any issues with any of the ingredients labeled, don’t buy the product.  Always consult your dietician/doctor to know what’s best for you.

Read More: Best Anti-Aging Diet Plan: What To Eat?

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