Low Sodium, Wheat and Whole Grain, and Low Calorie Breads: Best Store-Bought Breads for Healthy Eating
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Low Sodium, Wheat and Whole Grain, and Low Calorie Breads: Best Store-Bought Breads for Healthy Eating

Store-bought breads may look the same, but they actually vary greatly in sodium content, fiber, and calories per slice. Choosing the right bread may help cut back on sodium intake, increase dietary fiber, or even help lose unwanted pounds. This article suggests good, healthy low sodium, high fiber, and low calorie bread choices for healthier eating.

A slice of bread isn’t just something that holds a sandwich together.  Different types of bread contain varying amounts of sodium, fiber, and calorie content.  Choosing the right type of bread can improve health by helping a person cut back on sodium, get more fiber, or lose extra pounds.

Best Low Sodium Breads

A recent government report found that bread and rolls are the number one source of salt in the American diet.  An average slice of bread contains between 80-230 mg sodium per slice. Though bread does not contain as much sodium as potato chips, because bread is eaten more often, more than twice as much sodium is consumed through the consumption of bread than of  potato chips and other salty snacks.  Low sodium bread is heart healthy bread. For those wanting to cut back on sodium, national brands that are low in sodium include: Sara Lee Heart Healthy Classic 100% Whole Wheat bread, which contains 135 mg sodium, Pepperidge Farms Whole Wheat Thin Slice, which contains 95 mg of sodium, and Wonder Whole Wheat, which contains 90 mg of sodium. Check this link for more tips on cutting back on hidden sodium. 

Wheat and Whole Grain Bread Choices

Eating wheat or whole grain breads is a good way to get daily fiber, which is essential to a healthy diet. There are numerous wheat and whole grain breads to choose from.  Many like the taste of 100% whole grain breads while others prefer multi-grain breads, which  may contain 7-12 different grains.  Most of these breads contain at least 2-3 grams of fiber per slice, such as Nature’s Own 12 Grain Specialty Bread, which contains 3 grams of dietary fiber.  Fiber in whole grain breads varies greatly.  Whole wheat breads such as Arnold Double Fiber 100% Whole Wheat Bread containing up to 10 grams of fiber.  High fiber bread should be eaten with plenty of fluids.  The average slice of white bread contains only o.4 grams of fiver while a slice of whole wheat bread contains at least 1.4 grams of fiber. For those who don’t like the taste of wheat bread, white wheat bread has a taste more like white bread, but contains up to 5 grams of fiber.  

Best Breads for Dieters

 A slice or two of bread can add up to a surprising number of calories. Thick, heavy breads may have 230 or more calories per slice.  Breads containing under 60 calories per slice are considered light or low calorie breads.  Changing to a brand of bread that has only 60 calories per slice may be a big help in cutting back on daily calorie intake.  On two slices of bread, calorie savings can quickly add up to 300 or more calories.  Many breads, such as white wheat breads and light wheat breads can be found that have 100 calories or less per slice.  Some examples of low calorie brand name breads are Nature’s Own 9-Grain Bread, which has only 40 calories per slice.  Many Sara Lee breads, such as Sara Lee 45 Calories and Delightful 100 % Whole Wheat Bread, have only 45 calories  per slice.  There are many other light calorie breads available, which are marked clearly on the label, and are good choices for dieters. 

 Be sure to read the labels on bread to find out about lower sodium, higher fiber, and calorie content.  A slight change may lead to healthier eating.  

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Comments (2)

Very valuable information. I am trying to lose some weight now. Thanks for sharing.

Ranked #8 in Healthy Living

Thank you Vickie for this interesting post. Voted.