10 Ways to Eat More Healthy Bread

Have you heard the saying, “The whiter the bread, the quicker you’re dead?”

While there’s little scientific truth behind this saying, you can be sure if you’re eating white bread on a regular basis you’re not doing your body any favours.

As we’ve discussed before, choosing healthy bread shouldn’t be all that difficult. But, with the supermarket shelves being amass of cellophane-wrapped bewilderment, it’s no wonder we’re confused!

When we do find something we enjoy, it’s very easy to keep buying the same products over and over again, but as we’ve seen throughout this 31 day challenge, the secret to a healthy diet is variety.

The simple fact is that most of us aren’t eating a diet that is varied enough to provide us with all the nutrients we need for good health and disease prevention.

Today’s challenge is to try a new type of healthy bread

Here are 6 tips for choosing healthy bread:

#1 Go for breads that state ’100% wholegrain’ or ’100% wholewheat,’ rather than ‘white’ or ‘enriched’ breads.

#2 Choose breads that have 100 calories, or less per slice.

#3 Try to find a variety that contains 3 grams of fibre, or more per slice.

#4 Choose bread products that are low in salt with around 225 mg of sodium, or less per slice.

#5 Avoid bread that contains high fructose corn syrup, or those that have sugar listed high on the ingredients list.

#6 Avoid breads that contain too much hydrogenated vegetable oil, trans fats, partially hydrogenated oils, and vegetable oil shortening.

The problem with many of the ‘healthier’ types of bread, is that they can work out more expensive, making them an impossible addition within your current budget. However, you can still choose to buy a better bread.

For example, simply choosing a product that contains more fibre than what you are currently eating will be beneficial to your health, and you’ll be adding a little more variety to your diet too.

10 simple ways to vary your bread today:

  1. Go for pumpernickel bread with your scrambled egg for breakfast
  2. Swap your sandwich bread for wholegrain mountain bread wraps
  3. Try rye bread topped with salad and smoked salmon for a different entree option
  4. Serve wholewheat pita pockets for dinner with your choice of filling
  5. Choose multigrain crackers with soup rather than your normal bread rolls
  6. As an alternative snack option try triangles of wholegain tortilla bread for dipping with reduced fat hummus
  7. Substitute wholewheat or oat flour for half the flour in pancake, waffle, muffin or other flour-based recipes
  8. Use a wholewheat tortilla wrap as an alternative base to your homemade pizza
  9. Try out traditional bread from another cultures – for example the Jewish bagel, the Indian chapatti, or the Australian damper – but try to choose wholegrain or wholewheat options
  10. Go for gluten free breads for something a little different

Will you try out an alternative healthy bread today?

I’d love to hear your suggestions too, leave a comment and let us know how you have been adding more variety to your diet.

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About Melanie
Melanie is a Registered Dietitian who started Dietriffic in March 2007. Her aim is to make good health attainable and sustainable, without guilt and torture, making her approach popular with those who desire a level-headed approach to good health. Have you got your copy of her free book yet?

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{ 3 comments… read them below or add one }

Leon Bullard January 24, 2009 at 9:31 pm

Excellent tips because so many people believe myths about avoiding breads. I often enjoy bagels for sandwich bread, but they are notoriously big. So, I switched to a whole wheat mini bagel when Thomas’ came out with one. I grabbed my bag to compare to your list, too. It holds up well – 5 1/2 of 6. I graded it half on #5 because sugar is fourth, but it has no corn syrup or additional sweeteners.


Grandma Bunny January 25, 2009 at 2:34 am

I tryed a new bread. I’ts Pepperridge Farm’s Cranberry Orange. It has 90 calories per slice . It was very good.


Melanie January 26, 2009 at 7:22 pm

Hey Leon,
No doubt it’s difficult to find the perfect bread, though it sounds like you’ve found a great product. It’s also about portion size, isn’t it? If we eat too much of anything it’s not good!

Hi Grandma Bunny,
I haven’t heard of Pepperridge Farm…cranberry orange, sounds delicious! They obviously don’t sell it here in Australia :-(


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