Unlock the Secrets to Choosing Healthy Bread: Avoiding Sneaky Ultra-Processed Options!

Many people know that ultra-processed foods are not great for health. Research links them to serious issues like dementia and heart disease. It’s a growing concern, especially since over 73% of the food in the U.S. falls into this category.

Some ultra-processed foods are easy to spot, like hot dogs and brightly colored candies. However, others are less obvious, such as certain types of bread found in grocery stores. Bread is a common pantry item and can be tricky to avoid, especially if you’re trying to eat less ultra-processed food.

So, how can you identify less-processed bread options? Let’s break it down.

Food classification can be confusing, but researchers often use something called the NOVA scale. This scale sorts foods into four groups:

• Unprocessed or minimally processed: Examples include fresh fruits, vegetables, and milk.
• Processed culinary ingredients: These foods have been minimally processed, like olive oil or almond flour.
• Processed foods: Canned goods and cheeses fit here. They’ve been altered from their natural state.
• Ultra-processed foods: These contain additives like artificial flavors, preservatives, and colors. They’re often packaged and have a long shelf life.

Bread usually fits into the processed category, as it is made from flour, water, salt, sugar, and yeast. However, when certain additives like high fructose corn syrup or preservatives are included, it becomes ultra-processed.

Some experts argue about classifying bread this way. They point out that while ingredients matter, not all processed foods should share the same label. For example, a staple like bread is different from more processed items like reconstituted meats.

The easiest way to recognize if bread is ultra-processed is to check the ingredients list. “If the list is long and contains unfamiliar words, it’s likely ultra-processed,” shares nutritionist Samantha Snashall.

Generally, bread from local bakeries is less likely to be ultra-processed. If it goes stale by dinnertime, it’s probably fresher and contains fewer preservatives.

When looking for healthier bread options, pay attention to the type of grains used. Whole grains are superior because they retain fiber, vitamins, and minerals. Look for whole-grain flour, oats, or whole wheat at the top of the ingredient list. But be cautious: not all breads labeled “whole wheat” are equally healthy. Always check the ingredient list for accuracy.

When deciding between whole wheat bread and white bread, consider your health goals. Whole wheat may be better for blood sugar stability due to its fiber content. However, if the whole wheat bread is sweetened heavily, that raises a red flag.

In the end, you might not be able to completely avoid ultra-processed bread, and that’s okay. Nutritionist Morgan Dickison reminds us that these foods are common. Just make choices that feel right for you and your health.

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