Bread doesn’t have to be the diet villain many Americans treat it as. A registered dietitian says the difference between a healthy loaf and a bad one comes down to three things you can check on any nutrition label before you buy.
Emily Case, a registered dietitian at Northwell Health, told The Post that shoppers who pay attention to portion size, added sugar and fiber-protein content can keep bread as part of a solid diet instead of cutting it out entirely.
Watch Your Portion
Case says it’s easy to eat more bread than you think. “It’s easy to double your serving when it comes to bread!” she said. Many commercial slices run 120 to 140 calories each — effectively two servings packed into one piece. Her fix: look for 100% whole wheat or 100% whole grain bread with 80 calories or fewer per slice.
Check for Added Sugar
Manufacturers often sweeten bread to improve taste, texture and shelf life, according to Case, but that sugar isn’t necessary and isn’t good for you. She recommends checking the “added sugars” line on the nutrition label and sticking to breads with zero to two grams of added sugar per slice.
“You don’t need unnecessary sweetness, and cutting down on hidden added sugars is a huge win for your health,” Case said.
Look for Fiber and Protein
The third rule is to seek out bread with real nutritional substance — at least three to five grams of fiber and three to five grams of protein per slice. Case again points to 100% whole wheat and 100% whole grain varieties as the best sources.
“Together, they slow digestion, help stabilize blood sugar, contribute to satiety, and prevent energy crashes,” Case said.
She added that breads made with whole, sprouted grains tend to be more nutrient-dense and satisfying overall.
Follow those three rules, Case says, and “you’ll transform your bread choice from a simple carb source into a choice you can feel good about!”
