Nutritionist reveals the ONE kind of bread that’s the healthiest (and won’t cost you a fortune)

The average American eats about 50 pounds of bread a year—the equivalent of the weight of a 10-year-old girl.

However, because there are so many of them on supermarket shelves, it can be difficult to figure out which is the best choice for our health.

The decision is further complicated by the recent explosion of expensive artisan breads such as sourdough, which claim to offer gut health benefits such as reducing bloating and upset stomachs.

But a registered dietitian told DailyMail.com there’s one type that usually comes first when it comes to diet – and you don’t have to go to a farmers market to get it.

An analysis of the five types of bread most commonly found in stores on this site showed that a particular type of whole grain bread, called sprouted wheat bread, dominates.

Germinate Bread is a type of bread made from ground whole grain from the wheat plant that germinates in a moist environment – until it sprouts.

This process takes the nutritional value of whole grain bread to the next level, because sprouting the grain increases the body’s ability to absorb the nutrients.

This means that sprouted wheat contains some vitamins and minerals than other whole grain breads—and some contain more fiber, which protects against colon cancer.

Sprouted wheat bread can also be called whole grain bread, as can any bread made from grains such as barley, oats, spelt and wheat.

White bread is made from wheat flour that undergoes a milling process to remove most of the plant’s kernel, thus stripping it of most of the essential nutrients such as fiber and B vitamins. In whole wheat and wholemeal bread, the kernel remains intact.

Whole grains and wholemeal bread are a better choice, but some contain more fiber than others – which may reduce the risk of colon cancer

Dr. Carolyn Williams, a registered dietitian in Alabama, told DailyMail.com, “Whole grains are finely ground and contain more fiber and protein. “When you refine the grain, you strip it of fiber and protein.”

When looking at the nutrition label on bread, Dr. Williams to see the ingredient list as well as fiber, protein, salt and sugar content. Shoppers should look for breads that contain ingredients such as whole grain, whole wheat flour or sprouted wheat flour on the first list.

Below, DailyMail.com breaks down the nutritional value of some of the most popular breads in the US – and tells you which product is best for your health.

Trader Joe’s Daily Bread Sprouted Wheat Bread $3.29

*per unit

• 80 cal
• 3g of fiber
• 0g added sugar
• 4g protein
• 85 mg of sodium

This bread is low in calories and salt, relatively high in fiber (two slices give you 20 percent of the recommended daily intake) and contains no sugar.

Dr. Williams says that the sprouted grains not only increase the fiber content, but also the protein content, which helps you feel full.

“Sprouted grain products also tend to have a lower glycemic index than other whole grains,” she said. “All of these factors help with glucose management, energy levels and satiety after a meal.”

ASSESSMENT: 5/5

Arnold Whole Grain 12 Grains and Seeds Whole Wheat Bread, $4.24

• 110 cal
• 3g of fiber
• 3g of sugar
• 5g of protein
• 180 mg of sodium

Various types of grains have been added to this bread, making the fiber and protein content impressively high.

In all these whole grain products, the germ – the inner layer of the grain – is rich in B vitamins, minerals such as zinc and iron, proteins and plant substances such as polyphenols and sterols.

However, this bread contains half a teaspoon of added sugar in one slice. It also contains more than twice as much sodium (or salt) as Trader Joe’s Blood Risk Bread — and more calories.

ASSESSMENT: 3/5

Nature’s Own Whole Grain Bread, $3.79

• 60 cal
• 2g of fiber
• Less than 1 gram of added sugar
• 4g protein
• 110 mg of sodium

Like whole wheat bread, whole wheat bread is made from whole wheat flour, which contains the whole grain.

It preserves the nutritional value with significant amounts of iron, magnesium and B vitamins.

The high fiber content in both whole grains and whole grain breads can help you lose weight by making you feel full and reducing food cravings.

Although the fiber content is slightly lower than others, two grams is a decent amount for a single slice of bread.

And the manufacturers added very little sugar.

ASSESSMENT: 2/5

Pepperidge Farm White Sandwich Bread, $4.79

• 65 cal
• 1g of fiber
• Added 2g sugar
• 4g protein
• 230 mg of sodium

Sliced ​​white bread is typically low in whole grains, fiber and other vitamins. Highly processed flour is stripped of its nutritional value as most of the kernel is removed, leaving only the easily digestible carbohydrates.

Eating white bread can lead to irregular blood sugar levels because it lacks the glucose-stabilizing effect of fiber.

This increases the risk of feeling hungry and therefore the temptation to snack between meals.

Like most white breads, Pepperidge bread contains virtually no fiber, but large amounts of salt and sugar are added to enhance its flavor. The amount of sodium is about a tenth of the total recommended by American health experts.

ASSESSMENT: 1/5

Wegmans white sourdough bread (half the loaf), $3.50

• 80 cal
• 1g of fiber
• Added 1g of sugar
• 3g of protein
• 140 mg of sodium

To make sourdough bread, bakers use a mixture of wild yeast and bacteria that release lactic acid, giving it a tangy taste and aroma.

It is also said to feed the trillions of microbes in the gut, which have positive effects on digestion and weight maintenance.

It is also said that the fermentation process causes calcium, phosphorus and iron to be more easily absorbed by the body.

However, most breads are made from refined flour that removes a lot of fiber, like this one, which only contains 1 gram. A relatively large amount of salt is often added to promote the fermentation process.

ASSESSMENT: 3/5