Bread. Yes, BREAD! One of the most controversial foods on the planet. Whether it is knocked for its “weight gaining” properties, gluten content, genetically modified wheat, or so on, bread seems to get a lot of negative attention. Bread has been around for over 30,000 years! It is a staple food in many cultures, with hundreds of varieties found all over the world.
There is no such thing as “bad” food, and yes, that includes “bread”; however, moderating portions and finding more nutritious options is a great approach. Whole-grain breads are a great source of fibre and as many of us already know fibre can reduce the risk of cardiovascular disease, type 2 diabetes, high blood pressure, colon cancer and obesity. Consuming healthy bread in moderation should not cause weight gain, but it will provide necessary energy for the body.
To help you shop the bread aisle and learn what to look for, I have reviewed some delicious and nutritious breads that you can find in many grocery stores. Here’s what to look for in the label:
- Variety
- Macros (fat, carbs, protein and calories)
- Fibre content
- Sodium
Four Of The Best Breads
1. Silver Hills “Sprouted Power” Bread
Website: https://silverhillsbakery.ca/
Why:
- Non-GMO, plant-based, Canadian-made, mostly organic and found in both the U.S and Canada
- Comes in multiple varieties like ancient grain, flax, etc as well as options like sliced bread, buns bagels and tortillas
- Products are generally an excellent source of fiber (4g or 14% of your daily value per slice!)
- Generally low in calories (depending on the type) ranging from 55-100 calories per serving (1 slice)
- Low in fat: Usually 1-2g per serving (1 slice), with most fat coming from unsaturated sources and omega-3
- Low in sugar: usually 1-2g per serving (1 slice) (applies to unsweetened breads)
- Good source of protein: 6-10g of protein per serving (1 slice) (depending on the type)-wow!
- Generally low-carb (Tip: always subtract the fiber from the total carb amount on a nutrition label!): Ranging from 10-15g per serving (1 slice)
- Moderate in sodium: Ranging from 140-200 mg per slice
2. Stonemill Slow-Crafted Bake-House Bread
Website: https://www.stonemillbakehouse.com/
Why:
- Slowly cooked in small batches to ensure quality, non-GMO, organic ingredients, vegan, nutrient-dense, locally-sourced (Ontario), ethically grown, no additives
- Comes in multiple varieties like multigrain, sprouted rye and 12 grains, flax-seed rye, cranberry pumpkin seed and steel-cut oatmeal as well as options like sliced bread and bagels
- Products are generally a good source of fiber (4g-6g or 14-20% of your daily value) per serving of 2 slices
- Generally low in calories (depending on the type) ranging from 140-190 calories per serving of 2 slices or 70-95 calories per slice
- Good source of healthy fats like omega-3/omega-6 and low in saturated fat
- Low in sugar: usually 0-2g per serving of 1 slice
- Good source of protein: 6-10g of protein (depending on the type)-wow!
- Generally low-carb (Tip: always subtract the fiber from the total carb amount on a nutrition label!): Ranging from 10-15g per slice
- Moderate/low in sodium: Ranging from 105-130 mg per slice
3. Finn Crisps
Website: https://www.finncrisp.com/
Why:
- Made from rye and whole grains with no additives and organic options available
- Can be used as a bread alternative or light snack
- High in fiber: 6g for a serving of 5 or 1.2g fiber each
- Low in calories: 120 calories for 5 or 24 calories each
- Low in fat: 1.5g for a serving of 5 or 0.3g each
- Low in sugar: 1.5g for a serving of 5 or 0.3g each
- Good source of protein: 4g for a serving of 5 or 0.8g each
- Generally low-carb (Tip: always subtract the fiber from the total carb amount on a nutrition label!): 14g for a serving of 5 or 2.8g each
- Moderate/higher in sodium: Ranging from 350-400 mg per serving of 5 or 70-90 mg each
4. Udis Gluten-free Bread
Website: https://udisglutenfree.com/
Why:
- Gluten-free, nutrient-dense and flavorful
- Comes in multiple varieties like sprouted grains, multigrain, flax and fiber, and millet-chia as well as options like sliced bread, bagels, buns, rolls, tortillas and more
- Products are generally a good source of fiber (4g-6g or 14-20% of your daily value) per serving of 2 slices
- Generally low in calories (depending on the type) ranging from 120-180 calories per serving (2 slices, 1 bun or 1 tortilla)
- Low in fat: 4.5g per serving (2 slices) or approximately 2g per slice
- Low in sugar: usually 1-2g per serving of 1 slice
- Great source of protein: 5-8g of protein per slice (depending on the type)-wow!
- Generally low-carb (Tip: always subtract the fiber from the total carb amount on a nutrition label!): Ranging from 10-15g per slice or 22-24g for a tortilla or bun
- Moderate/higher in sodium: Ranging from 210-260 mg per slice
Top 10 Sandwich Tips
- Use the sprouted bread to make grilled cheese sandwiches with low-fat cheese. Add some carrots and/or celery on the side to balance out the meal!
- Top off a slice of bread with natural peanut butter and some sliced bananas as a perfect post-workout snack.
- Use whole grain buns (or regular sliced bread) to make grilled chicken or turkey burgers with red onion, tomatoes, sprouts, and/or grilled mushrooms.
- Bake tortillas in the oven with a drizzle of olive oil and Zaatar. These pair perfectly with hummus dip!
- Top sliced bread with cottage cheese, tomatoes, basil and a drizzle of balsamic vinaigrette for a lovely lunch or post-workout snack.
- Use sliced bread to make a sandwich filled with roasted veggies such as eggplant, peppers, mushroom and sweet potatoes with low-sodium feta cheese.
- Top Finn crisps with goat cheese and fig jam, hummus, egg or tuna salad, avocado and radish, black bean dip, or homemade salsa (onions, peppers, tomatoes, cilantro, olive oil and lime juice).
- Make it kid friendly by using cookie cutters, such as stars and hearts. Use whole grain bread with low-sugar jam and nut butter and cut into their favourite shapes!
- Use tortilla bread to make delicious veggie wraps with peppers, chickpeas, red onions, lettuce, tomato, cucumber, cream cheese and/or low-sodium feta.
- Have left-over bread? Use older bread to make a healthy French toast by soaking a slice in 1 scrambled egg and cinnamon, pan frying and topping with ½ sliced banana and ½ cup berries.
Do you have questions about nutrition and your health? Request an appointment with Nesrine or another Registered Dietitian in your area: Click here!
NutriProCan product reviews are independent opinions of our writers and they feature products that our team has enjoyed using or working with. There may be other products with similar qualities and benefits so this may not be a complete list of all the great products out in the market.
Loved this article and the tips!
Love the article . And great sandwich ideas