Choosing healthy bread at the supermarket may seem like a simple task, but the decision is less obvious than it seems. Between packages with the word whole, multigrain or traditional, the most appealing product is not always the most balanced from a nutritional point of view. Nutritionists cited by EatingWell, an American website specializing in food, explain that there are three essential criteria to be confirmed before putting the bread in the cart.
According to Notícias ao Minuto, which published the recommendations of experts Mandy Enright, Ana Pruteanu and Lisa Andrews, the choice starts with reading the label and not with the color or texture of the bread.
Bread has already been the target of criticism in several diets, accused of contributing to weight gain. However, according to experts interviewed by the publication, it can be part of a balanced diet, as long as it is chosen with attention to the ingredients and nutritional composition.
First detail: confirm if it is truly complete
The first step involves analyzing the list of ingredients. Lisa Andrews recommends checking to see if the word whole comes before the first ingredient. Expressions such as 100% whole wheat or 100% whole grains indicate that the flour used has not been refined.
According to the same source, designations such as wheat or multigrain bread can be misleading, as they often contain refined white flour, with a lower fiber content and lower nutritional value.
Carefully reading the list of ingredients allows you to distinguish a truly wholesome product from one that only appears to be healthier.
Second detail: observe the amount of fiber
Fiber is another determining element. Ana Pruteanu advises opting for breads that have at least three grams of fiber per slice.
According to the nutritionist, fiber contributes to the feeling of satiety, supports intestinal functioning and helps stabilize blood sugar levels. It may also have a positive impact on reducing cholesterol.
According to the publication cited by Notícias ao Minuto, bread low in fiber tends to cause rapid fluctuations in glucose, which can lead to a greater feeling of hunger shortly after the meal.
Third detail: avoid added sugar
Another aspect to consider is the sugar content. Many sliced breads include added sugars, even when they don’t taste sweet.
Experts recommend choosing products with zero grams of added sugar. The presence of hidden sugars can compromise the nutritional quality of bread and increase the consumption of simple carbohydrates throughout the day.
And for breakfast?
Bread often appears at breakfast, but not all foods associated with this meal are equally balanced. According to an article published on the Incrível.club website and cited by , some common products may not be the best options first thing in the morning.
Examples include processed cereals with a high sugar content, toast without a protein source, industrialized shakes with added syrups and instant oatmeal with a low fiber content.
The recommendations point to the importance of prioritizing less processed foods with a better nutritional profile. In the case of bread, choosing whole grain versions, rich in fiber and without added sugar, can form part of a balanced meal, especially when combined with sources of protein and healthy fat.
The difference is largely in the details of the label. Spending a few minutes analyzing the composition can help transform a routine choice into a more informed and conscious decision.
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