Sprouted-Grain Bread It tends to be lower in sodium, and it usually doesn't have added sugar. A 2021 review in Food Science & Nutrition suggests that sprouting grains increases available nutrition in them, including certain vitamins and minerals, and increases their antioxidant properties.
Overall, the researchers discovered flatbreads and whole-wheat breads tended to be saltier than other types, and mixed-grain breads had the lowest average salt content.
Sodium in Bread
One slice of most types of bread contains 100 to 172 milligrams of sodium. At the lower end, that means you'll get 7 percent of the recommended daily intake from one slice of bread. A slice that has 172 milligrams of sodium supplies almost 12 percent of your daily intake.
"Breads require salt for both taste and texture, so low-sodium breads are not very popular," she explains. A better strategy is to choose lower-salt versions of what you put between or on the bread (or buns, pizza dough, or tortillas) — and to choose whole-grain versions whenever possible.
You can lower your sodium intake more by choosing unsalted butter and using low-sodium baking powder or low-sodium baking soda when making biscuits or muffins at home. You can find these at most health food stores, online, or in some grocery stores.
Whole-grain bread, Ezekiel bread, and rye bread are among the most healthful options. Bread made from whole or sprouted grains contains essential nutrients, including protein, vitamins, minerals, and fiber. Others, such as processed white bread, contain very few nutrients.
The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet both recommend including whole grains as part of a healthy diet. According to the Dietary Guidelines for Americans, adults should eat about 3 ounces of whole grains a day, or the equivalent of three slices of whole-wheat bread.
A low-sodium diet should include as many whole, unprocessed healthy foods like vegetables, fruits, legumes, and lean proteins as possible with careful choices of low-sodium dairy products, nuts, seeds, etc. Herbs and unsalted spices should be used instead of high-sodium prepared condiments and seasoning mixes.
[9] The saltiest culprit was Hovis White Loaf with starter dough, containing 1.48g/100g - nearly THREE times more salt than the lowest, Waitrose Rye and Wheat Dark Sourdough Bread (0.51g/100g).
They are cholesterol-free and sodium-free, with only 110 calories per 5.3oz serving. Based on the 2020-2025 Dietary Guidelines for Americans (DGAs), potatoes can help Americans of all ages follow a healthy eating pattern.
Plain pasta is not high in sodium, but filled varieties can be. For those with high blood pressure or at risk of heart disease, reducing sodium intake is important: do read the nutrition information panel.
Whole-grain breads are good sources of nutrients that help maintain a healthy immune system. They also provide dietary fiber that can help improve cholesterol levels and lower the risk of heart disease, stroke, obesity and Type 2 diabetes.
Whole Grain Toasts
There is no reason to throw carbs out of the window if you have high cholesterol; just be mindful of what you're eating. Whole wheat or whole grain bread is your best bet due to the high amounts of fiber compared with other bread.
An average person can consume up to 8 slices of white bread per day. Make sure though to balance that consumption with other carbohydrates sources. For example, you may replace 3 slices of bread with 1 large potato or have 1 medium potato and 1 slice of bread.
Brown rice, especially, is an excellent source of many nutrients, including fiber, manganese, selenium, magnesium, and B vitamins. Dietary Guidelines suggest that at least half of your grains be from whole grains, and brown rice is considered a whole grain. But even white rice has nutrients.
Incorporate foods with potassium like sweet potatoes, potatoes, greens, tomatoes and lower-sodium tomato sauce, white beans, kidney beans, nonfat yogurt, oranges, bananas and cantaloupe. Potassium helps counter the effects of sodium and may help lower your blood pressure.
Buy fresh, frozen, or canned vegetables with no salt or sauce added. Choose packaged foods labeled “low sodium,” “reduced sodium,” or “no salt added” when available. Compare the amount of sodium in different products by reading Nutrition Facts labels. Choose the options with the lowest amounts of sodium.
One reason bread has surprisingly high levels of sodium is that baking soda and baking powder have high sodium content. While baking soda has many useful functions (such as regulating pH balance and leavening bread), a quarter-teaspoon of it has 300 mg of sodium.