6 Tips To Buying Healthy BreadBread. There’s nothing more talked about when it comes to the controversy associated with its digestibility, pros and cons, or the right and wrong ways to make and source it. There is also nothing more delicious than that charred crust and airy, doughy center. No matter your stance, and regardless of sensitivities or allergies, bread making is not what it used to be. Often filled with highly-processed and chemical-laden flours, fillers, and even sugars, we’re dissecting what you really need to know to ensure a healthy and delicious loaf.
Before we dive in, our number one recommendation when it comes to purchasing bread (or any packaged good), is don’t be swayed by the labeling, advertising or packaging. Flip the product around and find the list of ingredients and nutrient labeling. Most commonly, ingredients will be listed by weight, with the largest quantities listed first. If sugar is listed first or second in order, you can be sure that the product has a pretty high sugar content before you even read the nutrient label.
What to Avoid When Choosing Bread
1. Refined Flours
Today, it’s more common and certainly easier to find food products that contain ingredients that go against our pure lifestyles than ones that meet our wholesome criteria. When it comes to flours, typically processed and bleached white wheat flour is used in baking. It’s cheaper for mass production, and has a long shelf life as the grain has been stripped of its nutrients and then fortified with vitamins to add nutrients back in. Companies try to trick consumers into thinking their bread is a wholesome product by using the wording “wheat flour”, however, this is simply standard flour.
Whole wheat flour, on the other hand, may be a more wholesome choice as it usually denotes that the product has not been bleached and often retains components of the entire grain – the germ, endosperm, and bran. The result may have as long a shelf life, but it is certainly more nutritious, containing more fiber, protein, healthy fats, and more nutrients in general.
2. Preservatives, Fillers and Colorings
Breads are often manufactured to sit on the shelf for far longer than they would in a bakery. They need to be able to resist molding, hold their shape, and maintain their flavor. For commercial breads, this often means adding preservatives, chemicals, fillers, flavorings, and coloring or bleaching to ensure freshness.
Azodicarbonamide, APA or ADC is a bleaching agent and known carcinogen often used in conjunction with potassium bromate which is used to create texture and volume. Potassium bromate is banned most countries except the U.S., Canada and Japan.
3. Hydrogenated Fats, Refined Sugars, and Sodium
Sugar is often used to feed yeast during the rising process, but there should not be substantial sugar left over or added after the process. Dextrose, refined white sugars, or even corn syrup are common additions to commercial bread. Be on the lookout and avoid breads that have more than 4 grams of sugar per slice.
In addition to the naturally inherent fats from grains, additional oils may be added during the baking process, especially in gluten-free breads, that act as a binder and enhance texture or mouth feel. Avoid highly processed or hydrogenated fats such as canola or vegetable oil at all costs, as they are highly inflammatory and usually of GMO origin.
