What to Eat, What to Avoid, and How to Eat
Not all breads are created equal. Most commercial loaves are packed with preservatives, artificial colorings, and refined white flour—ingredients that strip bread of its nutritional value and spike your blood sugar. But there’s good news that with a few smart choices, you can enjoy bread that fuels your body instead of depleting it.
Choose Seeds for Better Nutrition
Adding seeds like pumpkin, flax, and chia into your bread can lower its glycemic index (GI). These tiny powerhouses are rich in essential fatty acids, omega-3s, and plant-based protein—helping your body feel full longer and keeping energy levels steady.
Go Sourdough for Gut Health
Sourdough isn’t just a trendy option—it’s a fermented bread that naturally breaks down gluten and reduces the GI of your loaf. Although sourdough is more acidic, studies show that this acidity actually helps stabilize blood sugar, giving you longer-lasting energy without the crash.
Whole Grain Wins
When choosing whole grain bread, opt for those made with coarsely ground flour. This method retains more of the grain’s natural nutrients, fiber, and minerals—making it a smarter choice for digestion and sustained nourishment.
Explore Millets and Gluten-Free Options
Breads made from millet and other ancient grains are not only gluten-free but also rich in iron, fiber, and antioxidants. They offer a great alternative for those with gluten sensitivities or anyone looking to diversify their grain intake.
Tricks to Lower the Glycemic Index of Bread
Did you know you can make your bread healthier just by how you prepare it? Here are 3 science-backed tips to lower the glycemic index:
- Freeze and Toast the Bread
- Pair with Protein, Fat, or Fiber
- Choose Sourdough Bread
What Is Gluten, Really?
Gluten is a natural protein found in wheat, rye, and barley. It gives bread its chewy texture and elasticity.
Gluten is made up of two protein types:
Glutenin – adds stretchiness
Gliadin – triggers reactions in people with gluten-related disorders
Who Should Avoid It?
Celiac disease: Even small amounts can cause serious damage.
Gluten sensitivity: Some people experience bloating.
Wheat allergy: An allergic reaction to wheat proteins, including gluten.
