Bread can be part of a healthy diet

Bread can be part of a healthy diet

each week we look forward to receiving questions about health and wellness from viewers like you and it’s time to answer today’s health matters question hi dr. Santora I’m Sean from Tampa I’ve got a question can bread be part of a healthy diet you know I really like this question I love bread more than any other food and if you read the labels properly and cautiously you can eat bread and have a part of a healthy lifestyle most bread is made of wheat rye or barley and the grains all grains are similar in that they have an outer bran layer and that has all the fiber in it and a lot of nutrients and then it has a small germ layer which is it turns into the plant it has a lot of antioxidants other nutrients in it and then it has the big bulk of the grain is the what’s called the endosperm that has a carbohydrate and protein most bread is made of refined flour which means that the nutrients from the fiber the brand is taken off and the germ layer is removed so you have this carbohydrate and protein mass that’s turned into the flour which we call refined flour since they take off all the nutrients often they put vitamins into the back into the flour we call it and rich flour and that’s what makes up white bread white bread is the least healthy of all the breads for a couple of reasons one is all the nutrients are removed and it’s very quickly absorbed in the bloodstream and makes your blood sugar go up and makes your insulin come out and it doesn’t have any of the fiber we know from studies at whole-grain is in a cereal or bread lowers your cholesterol by the fiber absorbing cholesterol lowers your blood pressure stabilizes your blood sugars and also have been shown to cut down cancers so what you should really look for is whole grain flour or whole grains in the bread now you look at this bread this says this is plain wheat flour this is called wheat bread that doesn’t mean it’s healthy it’s just plain old white bread but 51% of the flour in it or more is from wheat but it’s not whole wheat so don’t be deceived by saying wheat flour or wheat bread now this is what you want to look for this is a hundred percent whole wheat bread it’s the whole grain the outer bran layer the germ in the endoderm and it’s very healthy for you so this has a lot of fiber a lot of nutrients that look similar but this is what you want to look for now sometimes it gets confusing sometimes you’re going to see something that says multigrain seven grain three grain and in general all that means is that there’s more different types of things not just wheat maybe weed barley rye etc but you must make sure that it says whole grain on it if it says whole grain you’re doing fine and you don’t want to be deceived by the color in general we think that things have more color to them they’re healthier this is a dark rye bread it looks very dense it looks very healthy but it’s really just refined flour that is not that healthy for you it’s basically the same as white bread so what you really want to look for – choose wisely you can look at the label and these what you should look for each slice of bread should be about a hundred calories or less each slice of bread should have two grams of fiber or more each slice of bread should have less than 200 milligrams of sodium and each slice of bread should have no trans fats if you follow that simple guideline it could be part of a healthy diet for you

Updated: December 11, 2019 — 10:03 pm

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