Bread is such a staple, but overdoing it, or reaching for the wrong kind can leave you feeling bloated and sluggish.
Our fitness experts, the BUF Girls help us decipher the bread aisle with a quick guide to finding the healthiest options.
Quick tips for finding the healthiest breads
- The chewier and harder to pull apart the bread, the healthier it usually is
- Grainy breads with added seeds and kibled wheat or kibbled rye in the ingredients get a big thumbs up
- The first few ingredients should include the word “whole”, like whole grain, or whole wheat, or whole rye, or whole brown rice, rather than just “wheat flour” or “rye flour”, which are more processed. Even better if you can find one with “100% whole grain” or “sprouted grains”
- The fewer ingredients, the better!
- Avoid breads containing heavily processed vegetable and seed oils, including canola, rapeseed, soybean, corn, sunflower, safflower, peanut, etc. Most breads contain these! Healthier options are olive oil, coconut oil, butter, tallow, ghee
- Give your body a break from wheat by trying breads containing ‘ancient grains’ like spelt, quinoa, amaranth, millet, sorghum, or brown rice
- Organic is good if you can get it
- One slice is one serve, so don’t go over the top! We like using the one-two guide for break consumption – that’s one or two slices, once or twice per week, with a little more wiggle room if you’re an active person!
- Look for options with at least 3g of fibre per slice
How to make your bread-based meals healthier
There’s nothing wrong with a good quality slice of sourdough, rye, or grainy toast as a bed for your eggs, avocado, or greens.
However, bread on its own is not a very nutritious food, so if your breakfast consists of a few pieces of toast slathered with spreads, it’s worth asking the question, “What am I missing out on because I’m filling up on this? Is this going to boost my energy with lots of body loving nutrients, sustaining protein and hormone loving fats, or is it just a filler?”
One of our favourite breakfasts is a slice of sourdough, with smashed avocado, a poached egg and some leafy greens!