There was a time when Americans ate bread with every meal – it was the ultimate staple. Today, we still eat a lot of bread, but with increasing feelings of guilt. Nowadays, eating healthy and keeping fit has turned bread into a guilty pleasure. There are a lot of myths about bread that many people accept blindly - that it is full of carbs and contains few nutrients is one of them. This causes many of us to avoid a food staple which when eaten in the right amount and made with the right ingredients is good for us.

Myth 1: Bread Is Full of Empty Calories

Grains are made up of 3 components – endosperm, germ, and bran. White flour, which is used to make the white bread we all know, contains only endosperm. Much of the nutrients bread should have are found in the other 2 components. The white bread loaf we buy has some protein in it and the flour is often enriched with iron and vitamins. However, whole-grain bread which contains all 3 components, has a lot more to offer. It has B vitamins, vitamin E, iron, zinc, magnesium, protein, fiber and antioxidants. Adults should have 6 servings of grain a day and 3 of these should be whole grain. However, the average adult eats only 1 helping of whole grains a day. Giving up or cutting back on bread means cutting out the easiest way of getting the whole grains you need.

Myth 2: Bread Causes Weight Gain 

Bread is not particularly high in calories – the average is about 100 calories a slice. However, whole grain bread is full of fiber which is essential for good digestion– it typically contains twice the amount of fiber as white bread. Two studies by the British Journal of Nutrition are eye-opening. The first links white bread consumption with excessive belly fat. The other covered over 300 adults and found that those who consumed at least 3 servings of whole wheat bread had smaller waist sizes than those who consumed less.

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Also Read: Middle Eastern Dishes You Must Try Part 1 

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Myth 3: It Is Better to Avoid All Grains

Newer diets may advocate avoiding bread. However, research says that whole grains reduce the risk of heart disease, some types of cancer, and type 2 diabetes. Whole grains also boost healthy gut bacteria and help fight inflammation. About 7% of Americans suffer from gluten sensitivity issues. For the rest, there is no reason to avoid eating grains.

Myth 4: All Multigrain Bread are the Same

Whole grain bread is the healthiest, but the actual composition varies from brand to brand and bakery to bakery. To find the best option, here’s what to look for:

• Buy bread that has 2 grams (or less) of sugar.
• Go for bread that has 150 mg (or less) of sodium per slice.
• Bread with over 3 grams of fiber per slice could have processed fiber added, which is not as good as natural fiber.
• Bread with nuts and seeds is healthier.

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Also Read:  Great Food that’s Also Very Healthy 

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The bottom line is that bread is not harmful and if consumed in the right quantity, is, in fact, good for you. One of the best and healthiest bread options is flatbread. The variety of flatbreads makes it easy to find the right one to pair with any meal. You do not have to limit yourself to tortillas. Among the great flatbread options are manakeesh and Zatar bread which come from the Mediterranean region, known for its healthy diet and longevity of the people who live there. Those living in the San Francisco Bay Area can get the best of these flatbreads at Aladdin Gourmet, a specialty Mediterranean grocery. The store has a great selection of Mediterranean bread and produce, and a great deli. You can even order online.

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