Do:
Choose whole-grain varieties — the first ingredient on the label should be “whole.” Examples include whole wheat, whole oat, and whole rye.
Look for bread that contains at least 3 g of fiber per slice.
If you’re using two slices of bread to make a sandwich, make sure each slice has less than 100 calories. If your bread contains more than 100 calories per slice, use it for open-faced sandwiches, with just one slice.
Consider low-carbohydrate tortillas or pumpernickel, which can help reduce glycemic response.
Pair bread or low-carbohydrate tortillas with protein to reduce postprandial (after-meal) blood sugars and make you feel more full. Try nut butter, chopped egg, or sliced chicken with vegetables.
*** Ezekiel Bread for Health:
Made from sprouted whole grains and legumes, it’s low calorie and full of fiber and protein
It’s the least processed bread that I have seen — there’s no added sugars and no preservatives,” reiterates Kopp. “It has a lot of good nutrients.”
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Benefits of Sourdough Bread:
Due to its fermentation process, sourdough has some unique health benefits compared to commercial bread.
Here are five sourdough bread benefits:
Digestion: The fermentation process for sourdough bread can lower the amount of nondigestible carbohydrates in the wheat. This can make the bread easier to digest for people, including those with irritable bowel syndrome (IBS).
Lower glycemic index: Sourdough bread has a lower glycemic index(54) than commercial bread (71). That means sourdough bread doesn’t raise blood sugar levels as rapidly as refined white bread.
Healthy bacteria: Sourdough starter naturally contains prebiotic and probiotic bacteria. Although the heat from baking mostly destroys the probiotics, the prebiotics remain. These nutrients support your gut health.
Nutritional value: Whole-grain breads naturally contain calcium, iron, and zinc. But bread also contains phytates, which block absorption of these minerals. Sourdough bread’s fermentation process helps break down phytates, so the minerals in the bread are easier for the body to absorb.
Fewer preservatives: Unlike with commercial bread, sourdough baking reduces the need for preservatives because the fermentation process creates acetate in the bread. This helps naturally increase the shelf life of the bread.
https://www.goodrx.com/well-being/diet-nutrition/is-sourdough-bread-good-for-you
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Rye Bread:
Rye bread has several qualities that can aid blood sugar control .
For starters, it’s high in soluble fiber, which helps slow the digestion and absorption of carbs and sugar through the digestive tract, leading to a more gradual rise in blood sugar levels .
Rye bread also contains phenolic compounds, such as ferulic acid and caffeic acid, which may slow the release of sugar and insulin into the bloodstream, further aiding blood sugar control .
