BAD –White Bread
Although they are reasonable in terms of calories, most varieties ranging from 90-120 calories/slice, white breads are made from refined, white flour which is devoid of whole grains and fiber-the majority having 0-2 grams fiber/serving at most.
BETTER/BEST- Whole Grain Bread (wheat, multigrain, oat, rye breads)
For the same amount of calories as white bread, these have the goodness of whole grains which contain all the essential parts and naturally occurring nutrients of the entire grain seed-these parts are the bran, germ and the endosperm. In contrast to refined grains that are processed or “broken down”, leaving the whole grain intact means it has more fiber, protein, minerals (like magnesium, and selenium) as well as vitamins (like Vitamin E, B6 and niacin) all of which are protective against chronic diseases like cancer and heart disease. Not to mention these are great for weight control because the fiber helps to fill you up. Most whole grain breads are good sources of fiber with 3-6 grams per slice, depending on the variety. (A few have only 2 grams or less, so try to choose a brand that has at least 3, which is not hard to find!). Some brands even make whole grain varieties of white breads. And some companies, such as Sara Lee or Oroweat have reduced calorie versions, that are made from whole grains, have plenty or fiber, but only half the calories (this means you can have two slices of reduced calorie bread for the same amount of calories that is in one regular slice- what a deal!) Try using whole grain bread in my Ridiculously Easy 200 Calorie Grill Cheese or Parmesan Crouton recipes.