Whole grains and the sprouting process
According to Lindsey DeSoto, a nutritionist (RD, LD) in Texas, USA: Toast made from whole grains and sprouted grains is rich in fiber, vitamins, minerals and beneficial for gut health.
Among them, sprouted grain bread is notably thanks to the soaking and fermentation process that helps increase the absorption of iron and zinc, while reducing gluten and starch. This is an easier choice to digest than regular bread.
Another type is sour bread, famous for its natural fermentation process with lactic acid bacteria. Thanks to that, bread has a low glycemic index, does not cause a sudden increase in blood sugar and supports the absorption of micronutrients.
100% whole wheat bread is also a leading candidate. Unlike white bread that only contains wheat flour, whole grains keep three parts: wheat flour, sprouts and wheat flour, thereby providing a lot of fiber and antioxidants. Research shows that regular consumption of whole grains can help prevent type 2 diabetes, heart disease and some cancers.
Choose nutrients that support the heart
Oatmeal is a rich choice in beta-glucan, soluble fiber that helps slow digestion, stabilize blood sugar and can lower cholesterol. A study published in the Journal of Nutrition showed that eating oatmeal for 6 weeks can reduce body mass index (BMI) and blood lipids.
In addition, flaxseed bread is also rich in omega-3 fatty acids (ALA), which have been shown to lower blood pressure and improve heart health. According to Karina Tolentino, a nutritionist in California, USA: Lan seeds contain lignans, plant compounds with antioxidant and anti-inflammatory effects, contributing to long-term cardioprotection.
Black barley bread that is 100% sprouting cannot be ignored. Research shows that eating black barley bread in the evening helps stabilize blood sugar, increase satiety and support the intestinal microflora. This is a type of bread rich in fiber, vitamin B and minerals.
Finally, gluten-free bread made from corn, brown rice or quinoa is a solution for people with celiac disease or gluten allergy. However, for healthy people, experts recommend not to abuse because many products on the market may contain added or added sugars.
Whole wheat bread, optimal choice
A common point of healthy breads is the use of whole grains, limiting refinement and additives. Whole wheat bread provides vitamin B, iron, zinc, selenium and fiber, essential nutrients that help you feel full longer, stabilize blood sugar and boost immunity.
Experts recommend choosing a product that clearly states 100% whole grain and has the fewest additives. Diversifying bread types, from sprouted grains, oats, flaxseeds to black barley - will help the diet be rich and healthy.
