2 simple steps to making nutritional bread choices

Bread has been called the staff of life, implying that it alone can provide total nutrition. That’s not the case, but by following these two simple steps you can maximize the nutritional value of this beloved staple.

• Bread sold in North America is often mass-produced; such products contain various preservatives, emulsifiers and bleaches or colouring agents to extend their shelf life and improve their appearance. These additives do not alter nutritional value, but most commercial bread may be too high in salt for people on low-sodium diets
• People who have celiac disease cannot tolerate the gluten in most breads; many shops offer breads that are gluten-free
• People with food allergies may react to specific ingredients; for example, people allergic to moulds may react to sourdough or very yeasty breads. People with food allergies should always check labels for any offending ingredients

While bread does provide starch, protein and some vitamins and minerals, it is far from being nutritionally complete. Things to keep in mind:

• Bread lacks such essentials as vitamins A, B12, C and D
• Many of the nutrients in the grain are destroyed by milling and processing, but som­­e (typically folate, iron, thiamine, ribo­flavin and niacin) are added later to restore the nutrients to their original levels or, in some cases, even increase them; consequently, enriched white flour often has more of the B complex vitamins than are found in wholewheat flour
• In general, wholegrain flours are more nutritious than their highly processed counterparts; they also provide more dietary fibre. 20 grams of additional dietary fibre per day, such as found in wholegrain breads, is associated with an approximate 26 percent reduction in the risk of coronary heart disease
• Look for added nutrients. The addition of other ingredients also increases the nutritional value of bread. Depending upon the type, these may include soy, flax, eggs, molasses, raisins and other dried fruits, whole grains, seeds and various types of cheese
• Contrary to popular belief, bread is not especially fattening; a typical slice of white or wholewheat bread contains just 65 to 80 calories. But slathering bread with butter, margarine or other fatty spreads makes it higher in calories; a low-sugar jam or an all-fruit preserve is a more healthful spread

While bread has been getting a bad rap with increasingly low-carb, gluten-free dietary trends, this beloved basic can be part of a well-balanced, healthy diet. The key, as always, it to make good, nutritional choices and enjoy in moderation.