Bread that is high in fibre and low in sodium can be a delicious part of a heart healthy diet. Grains are made up of different parts including bran and germ. When you choose bread with 100% whole grain you will get the nutrients from the entire grain including the bran and germ. The bran and germ include more fibre, antioxidants, vitamins and minerals. This video will discuss how to choose nutritious breads when grocery shopping.
With so many different choices, choosing healthy breads can be confusing. Should you pick whole wheat, multigrain, rye, flaxseed, or ancient grain? Fresh baked or a brand name? When you are choosing bread that is packaged, look on the label for the term “made with
100% whole grain”.Grains are made up of different parts including bran and germ. The bran and germ include more fibre, antioxidants, vitamins, and minerals. Sometimes the bran and germ are removed in processing. When you choose bread that is made with 100% whole grain you get the nutrients from the
Entire grain including the bran and the germ. Next check the ingredient list on the package. The first item on the ingredient list should read “whole grain”. For example, whole grain wheat or whole grain rye.If the bread is fresh baked in the bakery, ask the staff for the ingredient list.
Not all multigrain, flax, or ancient grain breads are made with 100% whole grain. When you choose multigrain or seed bread such as 12 grain or flax, make sure that it is not just made with “wheat flour”. Bread that is not made with 100% whole grain is often made using wheat flour.
Wheat flour is low in fibre and is not a good source of nutrients.The next step to choose bread is to check the nutrition facts table included on the package. Look for bread that is high in fibre and low in sodium.
Choose bread that has 15% or more daily value of fibre for each serving. Next check the % daily value for sodium. Bread can contain a large amount of sodium. Choose bread that has around 5% or less Daily Value of sodium for each serving.Bread that
Is made with 100% whole grains and is high in fibre and low in sodium can be a healthy and delicious part of a heart healthy diet. For more information on fibre and label reading, visit the Eat Healthy section of cardiaccollege.ca or diabetescollege.ca