Everyone knows that bread is baked staple food made by using Flour Dough and other minor ingredients like salt and sugar to enhance its taste
If you are looking to buy healthy bread then check below facts before buying
What are the healthy breads?
The bread which is prepared by whole wheat or whole grain flour is consider to be healthy because it contain fiber which not present in refined flour , but before buying from this names keep patience and check actual facts on label . Because bread producers are making you fool from this names of whole grain, whole wheat, multigrain, nutrient rich etc. This are healthy names to read so don’t fall for this terms
What to look for when buying healthy bread?
To avoid this misleading of healthy breads. The Gov. implemented rules to claim the healthy bread to food companies on packet. Before going to this we check other minor ingredients
- Check for the allergens – Many people not reading allergen declaration. In most of bread contain gluten, Soya flour, Lactose, eggs etc.
- Check Food additives– some preservatives, emulsifiers and artificial colors are added in bread to keep it longer shelf life, soft and colorful this are used under permitted limit. but if you are not consuming process food that contain additives then you have to check it on packet
- Sodium per serving– salt is important ingredient of bread to enhance its flavor but you have to check its serving intake , you should look for bread with less sodium intake i.e. less than 150mg per serving
- Calories – it is healthy if it contain 100 or less than it per slice
- Fiber– 2 grams or more per slice
- Protein– 3 grams or more per slice
What do you look at first when buying bread?
- Breads have very short shelf life i.e. 5 day maximum so before buying please check its use by if you are planning to eat it in more than one day
- Look For its appearance is it oily , Fungus developed or any foreign matter Present in it
What is considered the healthiest bread?
If you want to find out your bread is made using legit whole wheat flour you need to check its fiber, Protein content per slice, as mention in the article
If it is less than that please don’t buy it because the food processing companies are making bread from the flour which is removed at the stage during refining of wheat flour into (Maida) and it contain less amount of fiber and protein
Now we see the regulations by Indian government called the food safety and standards (labeling and display) and it is into force on 1st May 2023
Labeling of various types of breads
- Whole wheat bread- Whole wheat flour should be at least 75%
- Wheat bread or brown bread- Whole wheat flour should be at least 50%
- Multigrain bread- Minimum 20% Should be grains other than wheat
- Milk bread- Milk solids should be 6%
- Honey bread- Honey should be 5%
- Cheese bread- Cheese should be 10%
- Oatmeal bread- Oats should be 15%
- Rye Bread- Rye flour should be 20%
- Raisins bread- Raisins should be 10%
- Bran bread- Edible Bran should be 5%
- Protein enriched bread- Edible protein should be 15%
- Bread such as garlic bread , masala or oregano bread- Garlic or oregano should be 2%
- Bread with seeds- Flax seeds, sesame seeds, pumpkin seeds should be 5%.
Please note above ingredients calculations of specialty ingredients is on 100g Flour basis