Choosing Healthy Bread: Three Key Factors to Consider
Translated & summarized from Walla by baba
Consumers should consider three key factors when choosing bread: slice size, sugar content, and fiber and protein levels. While "whole grain" and "dark color" may seem healthy, checking the ingredient list for whole grain flour and comparing nutritional values per 100 grams is essential. Dietitian Emily Kase advises looking for breads with low added sugar and a good amount of fiber and protein. The Israeli Ministry of Health's green label also offers guidance on whole grains and sodium content.
The story in 5 lines · by baba
- Choose bread by checking slice size, sugar content, and fiber/protein levels, not just marketing terms.
- Compare bread nutrition by weight and per 100 grams, not just the number of slices.
- Look for whole grain flour and check ingredient lists for added sugars like honey or syrups.
- Aim for approximately 3-5 grams of fiber and protein per slice for a healthier choice.
- The Israeli Ministry of Health's green label indicates 100% whole grains and low sodium.
Bread is a staple in many diets, and while it has faced criticism, it can be part of a balanced nutritional plan. The key lies in selecting the right type of bread, controlling portion sizes, and being aware of added ingredients. When faced with numerous options like "grain," "country," "seed-rich," and "whole wheat," consumers should look beyond the dark color and rustic appearance to assess nutritional value.
The Israeli Ministry of Health recommends examining the flour type in the ingredient list and prioritizing whole grains, which retain their bran and germ, along with their nutrients. According to dietitian Emily Kase of Northwell Health, three critical factors for making a wise bread choice are slice size, sugar content, and fiber and protein levels. To apply these recommendations in Israeli supermarkets, understanding packaging differences is also important.
When evaluating bread, consumers should consider the actual weight of a slice rather than just the number of slices. A thin slice from packaged bread can differ significantly in weight from a thick slice from a bakery. Kase suggests that some breads have slices containing 120-140 calories, recommending those aiming to reduce calorie intake look for whole grain breads with up to 80 calories per slice. However, this is a guideline for portion control, not a definitive measure of healthiness. Comparing products based on both slice weight and per 100 grams is a more accurate method.
Consumers should also check for added sugars, which can be present even in products marketed as healthy, appearing as sugar, honey, date syrup, or various syrups in the ingredient list. Kase suggests a range of zero to two grams of added sugar per slice. In Israel, nutritional tables often list total sugars without a separate line for added sugar, making it important to read the ingredient list and compare similar breads by weight. The Israeli labeling refers to the total sugars in the product.
Prioritizing whole grain flour and checking fiber and protein content is also crucial. The label "contains grains" simply means the bread has multiple types of grains, not necessarily whole ones. For example, spelt can be used to make either whole grain or white flour bread. Consumers should identify the primary flour and the proportion of whole grain flours. Kase recommends looking for approximately three to five grams of fiber and a similar amount of protein per slice, noting these are comparison points, not strict requirements, especially for smaller slices. The Israeli Ministry of Health's green label can also be helpful, indicating 100% whole grains and up to 400 milligrams of sodium per 100 grams, providing information on salt content as well.