Eating certain types of bread, especially those made with whole grains or sprouted grains, has been shown to have health benefits. maintain blood pressure within healthy values. These breads are distinguished by their high content of fiber, magnesium, potassium and vegetable compounds. These nutrients promote electrolyte balance, improve blood vessel function, and contribute to cardiovascular health. stabilize blood sugar levels This is explained by nutrition experts such as Morgan Walker, a sports nutritionist at Lebanon Valley University, and Ella Dabar, president of the World Longevity Association.
Whole grain bread is at the top of the recommendations for those seeking heart care. As detailed by Walker, the best breads to lower and control blood pressure are: High percentage of dietary fiberhas less added sodium and sugar, and is made with whole grains instead of refined flour. Davar emphasized that these breads provide magnesium, potassium and minerals. The fiber found in whole grain bread can also help lower LDL cholesterol and improve insulin sensitivity. To make sure your bread is truly whole wheat, Walker recommends making sure the label says “100% whole wheat” or “100% whole wheat,” and making sure each slice contains 3 to 5 grams of fiber.
bread made from Sprouted grains such as wheat, barley, lentils, and soybeansshows an interesting nutritional profile. One serving of sprouted grain bread contains 140 calories, 5 grams of protein, 3 grams of fiber, and 290 milligrams of sodium. Davar pointed out that the process of soaking and sprouting before baking can increase nutrient absorption and reduce the bread’s impact on blood sugar levels. Additionally, he emphasized that sprouted bread is rich in the following ingredients: Magnesium, potassium, soluble dietary fiberan element that promotes electrolyte balance, improves vascular function, and benefits heart health.
he rye breadwhile offering intense flavor and a noteworthy nutritional profile. One serving contains 83 calories, 2.7 grams of protein, 2 grams of fiber, and 193 milligrams of sodium. Walker explained that whole-wheat rye bread shares many benefits with whole-wheat bread, as it is high in fiber and provides micronutrients such as magnesium and potassium, which contribute to blood pressure control. Davar added that rye contains phenolic compounds and lignans, antioxidants associated with health. better vascular function And there’s less inflammation. Additionally, the resistant starch in this bread feeds beneficial gut bacteria, which indirectly reduces vascular stress and supports cardiovascular health.
he multigrain breadcan be a healthy option as long as it’s made with whole grain varieties. One serving of this type of bread typically provides 109 calories, 5.5 grams of protein, 3 grams of fiber, and 156 milligrams of sodium. Walker cautions that the term “multigrain” only indicates the presence of more than one type of grain, but does not guarantee that it is a whole grain. To get benefits with blood pressurewe recommend choosing multigrain breads that clearly say “whole grain” in front of each grain and contain at least 3 grams of fiber per slice, such as whole grain barley, whole oats, or whole millet. This gives you the same heart-healthy minerals and fiber as whole-wheat bread, but with a more diverse flavor and texture.
he sourdough bread It is characterized by natural fermentation using wild yeast and lactic acid bacteria. One serving of sourdough bread contains 100 calories, 3 grams of protein, 1 gram of fiber, and 260 milligrams of sodium. Davar explained what fermentation of sourdough produces. Beneficial bacteria and peptides Helps improve mineral bioavailability and relax blood vessels through mild ACE inhibitory effects. Additionally, he noted, this bread is easier to digest and less likely to spike blood sugar levels when made with whole grains, making it a heart-healthy option. Walker warns that sodium content varies considerably between brands and can exceed 200 milligrams per slice, so she recommends comparing labels and choosing whole-grain sourdough bread for maximum nutritional benefit.
About The Author
