How to Choose the Right Store-bough Breads and Wraps
Hey Angels and Alphas,
Remember how bread-making became a nutrition craze back in 2020? Well, for the most part, that craze has run its course. While not many of us actually have the luxury of time (not to mention, patience) to make our own homemade breads, we do have convenient and nutrient-dense options housed at our local grocery store that require no baking or proofing.
If the countless shelves that include dozens of varieties feel kind of overwhelming, don’t worry.
Here is our breakdown of the different types of breads and wraps you’ll find at your local grocery store, and how you can choose a bread that’s going to be healthy, filling, and nourishing at the same time.
FIRST OFF… WHAT SHOULD YOU EVEN LOOK FOR?
Two of the most important nutrients you should be keeping in mind when you look for bread are protein and fiber. Both of them slow digestion and keep you satisfied for longer after meals while stabilizing your blood sugar levels.
Always try to choose bread that has at least 2-3 grams of fiber per slice and about 3-4 grams of protein per slice. Another thing you should look for is bread that has either “100% whole wheat” or “100% sprouted bread” on the label, as this will be a good indicator that it’s going to be more nutrient-dense.
The simpler the ingredient list, the better, but don’t stress about it too much, as long as you’re avoiding bread that’s packed with added sugar such as high-fructose corn syrup. They’re not filling and they contain processed additives.
Here are a couple of suggestions you’ll likely find in your local grocery store:
“POWERSEED” BREAD
The name says it all – “powerseed” bread is usually packed with great nutrition and filling ingredients.
On average, each slice contains about 5 grams of protein, 4 grams of fiber, and a whopping 100 calories. Ingredients include whole-wheat flour, flax seeds, sunflower seeds, grains, and a small amount of fruit juice.
These types of breads are great sources of complex carbs, providing the body with long-lasting energy. This makes them perfect choices for post-training meals or snacks when combined with nut butter or lean protein.
“CORN/FLOUR” TORTILLAS
The combination of flour and corn give these wraps a great flavor, and they’re also less likely to break or dry out like most tortillas. Nutrition numbers are fairly good – each tortilla contains an average 4 grams of protein, 1 gram of fiber, and 130 calories with no added sugars.
They’re a bit lower in fiber than other options, but this will give you the opportunity to pack them with some high-fiber ingredients such as beans and veggies. They’re great for tacos, especially alongside eggs, avocado, cheese, and some salsa.
“SPROUTED GRAIN” BREAD
Sprouted grain breads are usually made from grains that have started to sprout, leading to better overall nutrient content. Sprouted-grain bead typically has more fiber than other alternatives, as well as protein and B vitamins when compared to whole-wheat bread.
It also has this hearty, nutty flavor that is achieved due to the variety of sprouted legumes and grains in the bread. Each slice contains about 3 grams of fiber, 5 grams of protein, 0 added sugars, and 80 calories.
They’re perfect for sandwiches and morning toast since usually richer in fiber than other breads, helping you stay full throughout the day and warding off sugar cravings.
“WHOLE WHEAT SOURDOUGH” BREAD
This type of bread is one of the all-time greats because of its unique sourdough “tang” that comes from the sourdough fermentation and the reaction between lactic acid bacteria and wild yeast that is naturally present in flour. What’s more, because there are bacteria created during the fermentation, this lowers the pH of the bread and helps degrade a compound called phytic acid.
This typically binds vitamins and minerals and blocks their absorption. This means micronutrients such as potassium and zinc will be better absorbed and more available for the body to use.
The fermentation process may also degrade the gluten and make the bread easier to digest for people with gluten sensitivities. Each slice contains on average 4 grams of protein, 4 grams of fiber, no added sugars, and 90 calories. It’s also made with no preservatives so make sure to consume it while it’s fresh.
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