quinoa, millet, bulgur, cracked wheat, brown rice. Whole wheat bread is a healthy choice but it’s healthiest when it states “whole grain whole wheat” otherwise, just “whole wheat” means it may only contain two parts of the grain. “Enriched” or “wheat” flours are the most refined (with white flour) as the bran and germ are removed, leaving little to no fibre, as well as a decrease in vitamins and minerals. Keep in mind, products that state “made with whole grains” do not receive an automatic health pass, as the amount of whole grain can vary from 1 to 100 per cent. Many products have a helpful whole grain stamp from the Whole Grain Council stating the amount of whole grain found in the product by percentage or grams. Visit wholegrainscouncil.org for more information. In addition to the whole grain content, it’s important to look at products as a whole for the sugar, sodium, and fat content—after all many sugary cereals are made with whole grains. Check your ingredient list and nutritional label to get the facts. Watch for added salt and sugar: these sneaky ingredients can be surprisingly high in breads. Believe it or not, most of the salt in our diet comes from bread! Many processed foods contain more salt per item but combine breads moderate salt content with the abundance we eat throughout a day, and it adds up. Check the nutrition label and choose the bread with the least amount of sugar and salt. Make sure to check the serving size—it can be listed per 1 or 2 slices.
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Dress your toast with whatever you enjoy for protein, including eggs, meat and other proteins.
Fibre: In addition to “whole grains”, check the fibre content for the highest amount per slice. As a general target, aim for at least two grams of fibre per slice.
Bread varieties: Sourdough bread uses a bacterial culture “starter” in place of yeast as the rising agent and gives it that distinct sour taste. This fermentation process can make it easier to digest for those with bread sensitivities and has a low glycemic index for better blood sugar and insulin control. Nutritionally, these breads are often made with refined flours, so look for one with whole grain flour. Rye is a tricky one—this dark bread looks whole grain but this could be due to added caramel colouring. Many rye breads contain (refined) rye flour and/or white flour as the top ingredients. Although most rye breads will have some refined flour, choose one with whole grain pumpernickel, whole grain rye flour or rye meal/kernel/ flakes as the first ingredient. Multigrain “multiple” grains just means it contains multiples of any sort. The added seeds give it the perception of a whole grain loaf so check the ingredient list. Sprout grains is made with whole grain flours but the seed is sprouted prior to making bread. Sprouting provides higher amount of nutrients including vitamin C, protein, zinc, magnesium, folate. This process makes the nutrients easier for
our bodies to absorb. For those who are sensitive to certain grains, sprouted grains can be easier to digest. Again, “sprouted grain” should be the first ingredient as products stating “made with sprouted grains” may contain very little.
Dressing your toast: Traditional toast with peanut butter and banana makes a balanced meal. If you prefer toast with butter and/or jam then pair it up with a side of fruit and egg or yogurt. If you’re looking for toast with a flare try these delicious combinations: Spread options—hummus, guacamole, mashed avocado, tzatziki or cottage cheese. Vegetables—sliced cucumber, radishes, beets, tomatoes, arugula, spinach, sprouts, sliced avocado, cooked sliced/diced sweet potato. Protein—egg (sliced/mashed hard boiled sliced, fried, egg salad), salmon (smoked/canned/fresh), tuna or chickpeas. Bringing it together (options are endless!)—Hummus plus sliced radishes plus cucumber plus sliced beet; Mashed avocado plus smoked salmon plus cucumber; Guacamole plus sliced tomato plus fried egg; Cottage cheese plus sliced avocado plus dash pepper plus arugula; Egg salad plus radishes plus sliced avocado. Stay warm, stay nourished over the winter—after all, if we can’t fight it, might as well embrace it.