Unfortunately bread made primarily from refined white flour can cause a sharp spike in your blood sugar and is low in dietary fiber. Twelve-grain and whole-wheat breads are a more nutritious option, though it’s difficult to say which is healthier because there’s so much individual variation among recipes.

Whole-grain breads are good sources of nutrients that help maintain a healthy immune system. They also provide dietary fiber that can help improve cholesterol levels and lower the risk of heart disease, stroke, obesity and Type 2 diabetes.

All three parts of whole grains provide fiber that keeps arteries healthy. Scientists are finding it is not just the bran and fiber, but all the nutrients in whole grain that provide the most benefit, researchers say. The best whole-grain foods: Dark breads, brown rice, toasted wheat cereals, and oatmeal.

The 7 Healthiest Types of Bread

1. Sprouted whole grain. Sprouted bread is made from whole grains that have started to sprout from exposure to heat and moisture.
2. Sourdough.
3. 100% whole wheat.
4. Oat bread.
5. Flax bread.
6. 100% sprouted rye bread.
7. Healthy gluten-free bread.

The INSIDER Summary: Whole wheat and multigrain may seem similar, but they have many differences. Whole wheat is the healthier option because the whole grain is used. Using the whole grain means that more nutrients remain intact.

While enriched multigrain breads don’t contain the fibrous, chewy bran coating of whole grains, they don’t have the added nutritional benefits either. So when you look for bread, if you’re seeking extra fiber, vitamins and minerals, look for whole grain ingredients in order to get multigrain bread benefits.

Multi-grain bread has barley, wheat, oats, corn, buckwheat, millet and flaxseeds. Its densely rich in fibre and other healthy nutrients. All this makes it ideal for weight loss. It keeps you fuller for longer and thus stops one from binge eating.

Here are 10 easy and delicious ways to replace conventional wheat bread:

• Oopsie Bread.
• Ezekiel Bread.
• Corn Tortillas.
• Rye Bread.
• Lettuce and Leafy Greens.
• Sweet Potatoes and Vegetables.
• Butternut Squash or Sweet Potato Flatbread.
• Cauliflower Bread or Pizza Crust.

Green Tea Not only is it packed with beneficial antioxidants and other powerful nutrients, it’s also one of the most effective drinks for weight loss. Drinking green tea has been shown to decrease body weight and body fat in several studies.