Why bread is much healthier than you thought

Many people have eliminated bread from their diet, believing that it has a bad effect on the body. However, bread made from whole wheat flour contains many nutrients.

It has enough iron, calcium, and B vitamins, so bread can be a great addition to a balanced diet.

According to British nutrition consultant Juliette Kellow, quoted by the Daily Mail, there is no need to spend money on buying expensive (handmade) bread because it is just as good as the budget option from the supermarket. The key is to choose whole-grain bread and eat only one or two slices a day.

Whole wheat flour contains all three parts of the grain – the nutritious germ, the energy-dense endosperm, and the fiber-rich bran layer. When grains are refined, for example, to produce white flour, the outer layer of bran and germ are removed, causing them to lose most of their fiber and many of their nutrients. Bread made with whole-grain flour is high in fiber and contains more vitamins, minerals, phytochemicals, and antioxidants.

However, bread should be consumed in moderation, with portion sizes depending on individual appetite and lifestyle. As a rule of thumb, one or two medium slices are considered to be suitable for most people (those who are very active can eat more, and those who are inactive can eat less). It's also important to watch what you put on your bread: butter will add a lot of saturated fat, and jam, marmalade, and honey will add sugar.

If you use bread to make a sandwich, make the filling healthier. Lean meats, chicken, canned tuna, salmon, eggs, and avocados contain less fat and salt than ham, bacon, salami, and cheese. Also, add plenty of salad and limit or avoid additives such as marinade, ketchup, and mayonnaise.