Good Lifestyle

Bread often gets a bad reputation. "There are too many carbohydrates in bread" or "bread will swell you" are all common complaints associated with popular bakery.

Although these things are true if you eat two slices of bread more than once a day, and on a regular basis, the bread can always integrate with a healthy diet. The trick? In addition to limiting your consumption, the key is to find a brand containing quality ingredients.

Sydney Greene, Ms, rd, registered dietitian andMember of our Medical Council, Share some tips on how you can view a healthy bread option in the grocery closest to you. She even shares her two biggest favorite brands. (In touch:The healthiest breads to eat to lose weight, according to dietitians.)

Is bread healthy for you?

"It can be! When choosing a bread, opt for one with fibers, proteins and no added sugar," says Greene. "The slices of three grams of fibers or more are a great place to start and less the ingredients, better."

What is your favorite type of bread?

Greene has two types of preferred bread. His first choice?Baked alone bakery bread all the leaven of bakery wheat.

"Whole wheat leaven is ideal for those with sensitive stomachs thanks to the slow fermentation process and good bacteria that naturally occur IM irritants such as phytic acid, wheat and gluten," says Greene.

Leaven is done with the help of yeast and beneficial bacteria.

The natural level yeast that ferments the wheat flour produces carbon dioxide, which causes the bubbles you see in a slice of bread to form and reverse the dough.

Bacteria produce many compounds, such as lactic acid: a compound that causes a slightly acidic taste. Acid also serves another function: it helpsDecrease the paste of the dough. In other words, this makes the dough more acidic.

A more acidic dough allows an increase in the production of wheat enzymes such as phytase, according to aAgricultural Chemistry and Food Journalto study. Phytase is what violates phytic acid, because Greene mentions. Phytic acid is known as an "anti-nutrient" that can harm the natural absorption of the iron, zinc and calcium body andCan promote mineral deficiencies. But in leaven bread, the concentration of phytatecan be decreased by 71%!

Greene also notes that leaven is a good option for those with sensitive stomachs. This is because this type of bread has a longer fermentation period that most buns purchased in store, which use a quick action yeast.

Because the yeast has more time to ferment wheat, it has more time to break down proteins and carbohydrates of the flour, including a type of glacier called fructan. It is this carbohydrate that can cause a digestive distress for many people when they eat ultra-transformed bread, according to aGastroenterology to study.

His second choice?Food for life ezekiel bread.

"The food for life ezekiel bread is another excellent choice because they use whole ingredients that have been transformed little," Greene says. "When ingredients such asseeds, nuts or grains are too transformed, their nutritional density is diminished. The drill and heavier bread, the better. "

What is a healthier bread?

If you are looking to reduce the amount of bread in your diet, Greene has a smart replacement: make your own toast ...Sweet potatoes!

"Slice a length of the soft potato into a 1/4 inch thick piece, grinding and add your favorite packs," she says.

For more, discoverSurprising side effects bread on your intestine, says science.

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