Striving4Zen

A far cry from Wonder Bread, these fiber-rich options contain a short list of recognizable ingredients — think whole wheat, water, yeast, honey, and salt — and no bleached flour, preservatives, or high-fructose corn syrup.

1. Gluten free

   Sandwiches are no longer off-limits to gluten-free eaters. Popular flour alternatives, such as tapioca and white rice flour, fall short on important nutrients, though, so look for nutritious whole-grain flours such as brown rice or millet, and additions like nuts, which add protein and fiber.

   TRY>> Food For Life Wheat & Gluten Free Raisin Pecan Bread, toasted and spread with ghee

2. Spelt

   Cultivated in southern Europe for thousands of years, spelt contains B vitamins, copper, manganese, and niacin. Some people with wheat sensitivities find they can tolerate spelt because it contains a slightly higher ratio of protein to starch.

   TRY>> French Meadow Bakery Organic Spelt Bread, chopped into croutons and toasted, then tossed with salad greens and Caesar dressing

3. Sprouted

   When grain seedlings sprout, enzymes convert some of the fats and carbohydrates into vitamins, minerals, and amino acids. A complete protein, bread made with sprouted seeds is filling and has less of a spiking impact on blood sugar.

   TRY>> Alvarado Sprouted Soy Crunch Bread, spread with crunchy nut butter

4. Whole grain

   Because their bran and germ are left intact, whole grains retain higher levels of B vitamins, vitamin E, selenium, protein, and fiber. But beware: “Whole wheat” labels don't always mean bread was made with 100 percent whole grain or wheat. Always check the ingredients list.

   TRY>> Rudi's Organic Bakery Honey Sweet Whole Wheat Bread, layered with sliced turkey and Havarti cheese

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Labels: bread, eating healthy, Whole grains, whole wheat