The Iowa State University Extension explains that dietary fiber from foods like whole-grain breads are vital for your health. Fiber helps stimulate your digestive system to produce bowel movements and clear your intestines of stool, slows the absorption of sugars for those who are diabetic and makes you feel fuller for a longer period of time for weight management.
Dense Bread
Most breads you find in the grocery store are spongy and made with refined flour, which contains minimal or no fiber. Plus, they may contain fillers like dough conditioners, baking powder with aluminum, sugars and trans fats like margarine. Check the ingredient label to make sure your bread does not contain any of these and that the grain is labeled as whole wheat or whole grain, and not enriched wheat. Some dark breads like pumpernickel may look as though they are high in fiber, however, the caramel color often comes from food coloring and the bread lacks fiber. You can find dense whole grain breads at certain grocery stores. They are usually smaller and harder loaves and may be a European style or artisan bread. Dense breads tend to be packed with fiber.
Sprouted Grain Bread
Sprouted grain bread are made with whole grains whose grain seeds have germinated and offer its protein, fiber and nutrient content, which is greater than non-sprouted breads. Check the freezer section of grocery stores for sprouted breads. There are plenty of types to choose from, especially at health food stores, including cinnamon raisin, sesame seed and multi-grain. They are usually harder in texture than standard breads and are best eaten toasted, at least while you are transitioning to this different type of bread.
Raw Bread
You can find raw bread at certain health food stores. It consists of sprouted grains that are made into a dough-like substance by blending them. It is then spiced and dehydrated instead of baked. They are similar to thick crackers in their texture and consistency.
Homemade
Homemade bread usually is the best tasting bread, because it is the freshest. Plus, you can make it as fibrous as you want. Be careful not to add too much fiber, because, although it is healthy, a certain level of moderation is important; the American Dietetic Association recommends eating less than 50 g of fiber per day to prevent a decrease of absorption in your intestines. Use whole grain flours and add ground flaxseed for additional fiber and a small amount of omega-3 fatty acids.
Member Comments