Let's Break Bread

Why is bread so great?

There are tons of occasions for bread products whether we’re talking about avocado toast in the morning, sandwiches at lunch, or a late night Bagel Bomb from the GQ at my alma mater Muhlenberg College. Let’s take a look at some different options in order to make sure we get the most nutritional benefit out of the bread we choose.

Key elements to a good loaf

100% whole grain

Whole grains are an excellent source of fiber which is essential for gut health, cholesterol regulation and managing blood sugar levels. Recommended fiber content levels:

• Low: <2g per slice

• Moderate: 2-4g per slice

• High fiber: 5g+ per slice

Calories 

Some may prefer low-calorie options when moderating their caloric intake. Excessive added sugars tend to drive the calorie total up. Guidelines in calorie restriction or moderation…

• Low: 60-90 cals per slice

• Moderate: 90-120 cals per slice

• High calorie: 120+ cals per slice

Sodium

It’s a good idea to keep sodium low if you have hypertension, kidney disease or osteoporosis. Guidelines if you have one of the conditions listed…

• Low: <150mg per slice

• Moderate: 150-200mg per slice

• High sodium: 200mg + per slice

However, If you don’t have one one of the conditions above, sodium/salt is a very important part of your diet given that you’re drinking enough fluids, especially if you exercise and sweat regularly.

Protein

Breads can carry decent amounts of protein which can help you hit your overall protein goals for the day, especially if you struggle with getting enough. Recommended minimum is .7g per pound of body weight.

• Low: 2g or less per slice

• Moderate: 3g per slice

• High protein: 4g + per slice

Terms & phrases to be wary of

Multigrain: it just means that there are multiple grains, not that there are whole grains in particular. While certain breads in this category can be higher, they’re only required to have 1% of two or more grains.

Enriched wheat flour: it isn't bad for you, but it has fewer nutrients and less fiber than whole wheat flour.

Made with whole grain: the manufacturer could throw in as little as a pinch of whole grain into the batch.

Top choices for breakfast

Bagels

• Dave’s Epic Everything Bagels

• Thomas’ 100% Whole Wheat Bagels

English Muffins

• Thomas’ 100% Whole Wheat English Muffins

• Dave’s Rockin’ Grains English Muffins

Cinnamon Raisin

Ezekial Cinnamon Raisin - great source of sprouted grains which are easier to digest, have increased nutrient availability, and often contain higher levels of vitamins, minerals, and antioxidants compared to non-sprouted grains. In my opinion, this is the only style of Ezekial bread that doesn’t taste like complete cardboard.

Sourdough

Bakery fresh is the best, I love to make avocado toast with it. Try to find 100% whole grain for the added fiber content. WHOLE FOODS MARKET Heritage Grain Sourdough Boule is a great option.

Skip the sourdough bread off the shelf as it won’t contain as many of the live active cultures as bakery fresh sourdough.

Top choices for lunch

Sandwiches

• Thin slice (low calorie)

  • Dave’s Powerseed Thin Slice Bread

  • Sara Lee Delightful Soft & Smooth Wheat Sliced Bread

• Full flavor

  • Pepperidge Farm Farmhouse 100% Whole Wheat Sliced Bread

  • Arnold 12 Grains & Seeds Sliced Bread

Wraps/Tacos

• Mission Carb Balance Whole Wheat Tortillas - It is more processed than a Siete brand wrap for instance but when you can save 110 calories per wrap and boost the fiber by 12 grams, It’s an easy choice.

• For those avoiding gluten, check out Mission’s Gluten Free Spinach Herb tortillas for wraps or Guerrero Corn Tortillas for tacos.

Top Choices for Grill Night

Hamburger rolls

Arnold’s 100% Whole Wheat Hamburger Buns

Hot Dog buns

You’re eating a freakin’ hot dog, how many do we eat as adults? Just enjoy it! Although I do worry about Joey Chestnut’s enriched wheat flour intake.

Lot’s of options to choose from here. Check our Instagram here for a nutritional breakdown so that you can decide which one is best for you.

How to store your bread

There are pros and cons for fridge vs pantry…

Storing bread in the fridge can help prevent mold growth, especially in humid climates, but it may cause the bread to stale faster due to the cool temperatures.

Keeping bread in the pantry, in a sealed container, generally maintains its texture and taste better, though it might not last as long as in the fridge. Check out the Tafura Bread Container to help your bread last longer when stored in the pantry.

Always check your bread for mold growth before chowing down.

Bread is such an amazing part of our daily diets and you certainly don’t have to give it up because you want to live a healthier lifestyle. There are great choices that can be part of very nutritious meals throughout your day. Don’t shed the bread!

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.