Experts reveal the best bread you should eat

According to Ms. Vedika Premani, clinical nutritionist, diabetes educator, Director of Sir HN Reliance Foundation Hospital (India), if you are worried about eating bread, you should choose whole grain bread, also known as black bread, according to the Indian Express.

This type of bread offers many health benefits due to its higher nutrient and fiber content, which aids digestion, helps maintain regular bowel movements, and can prevent constipation.

How is rye bread different from regular white bread?

White bread is made from refined flour, which has had the bran and germ and some nutrients removed, and is often low in fiber.

According to expert Premnani, the nutritional composition of white bread and brown bread differs significantly due to the way they are prepared.

Rye bread has more fibre. White bread is made from refined flour, which has had the bran and germ and some nutrients removed, and is often lower in fibre than rye bread, says Premnani.

In contrast, rye bread is made from whole wheat flour, containing both the bran and germ, so it retains more nutrients, fiber and vitamins than white bread.

Therefore, compared with regular white bread, black bread has the following outstanding benefits:

Has a lower glycemic index. Rye bread is often considered healthier than white bread because it also has a lower glycemic index, meaning it can help stabilize blood sugar levels.

Helps reduce visceral fat. Soluble fiber in whole grain bread can help reduce visceral fat by binding to bile acids in the gut and preventing their reabsorption.

If you are concerned about eating bread, you should choose whole grain bread, also known as black bread.

More nutrients. Whole-grain bread contains natural vitamins and minerals, including B vitamins, iron, and magnesium, while white bread is often devoid of these nutrients.

Helps regulate blood pressure, good for the heart. Fiber, along with other nutrients like potassium and magnesium, can help regulate blood pressure and improve overall heart health, according to the Indian Express.

Helps with better weight control. It can help you feel full, potentially leading to better appetite control and weight management.

Helps lower cholesterol levels. Brooklyn-based nutritionist Shira Sussi agrees: The high fiber content makes rye bread good for the heart, helping to lower blood pressure and cholesterol, according to Well and Good.

Good for the gut. Slow transit time in the digestive system and slow digestion are beneficial for gut health. Not to mention, consuming adequate amounts of fiber is key to healthy aging.

Ultimately, both experts concluded that rye bread is definitely the healthier choice.

However, it's important to follow a balanced diet with plenty of other whole foods, such as fruits, vegetables, lean proteins and healthy fats, experts note.

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