If you're anything like me, you love bread and all things carbs. However, sometimes it gets confusing choosing an option out of the 10000 types in the store. Thats why it's important to know if you're buying a good quality product. I want to make you a knowledgable consumer. For this reason, I'm going to go over a few quick & helpful tips when buying your bread, and then give you some of my favorite brands. Here we go:  1. Personal Preference_______________________________________________ Its a bit easier to narrow down your options when you know what you're going for. Gluten-Free, White, Whole Grain, Kid-Friendly, Vegan, Frozen/Dry, Seeds/No Seeds, etc. Keep in mind, there are absolutely more nutrient dense bread options than others, but know that none are exactly "bad". There is a time and place for all of them. To be honest, the amount of times I've bought 9-Grain-full-of-seeds high fiber bread for simple PB+J picnic sandwiches and have been sooooo disappointed is far too many. That can be a blog post in itself. Choose what you want & need in a realistic manner. Again, remember: All foods (and breads) can fit.  2. Nutrition Label_____________________________________________________ If you're looking for a quality bread, the nutrition label is a great place to start. If you're not looking for a quality bread, skip this step and get what you need. 1. Fiber: I aim for about 3 grams of fiber per slice at a minimum for my bread choices. Fiber is important because it keeps us full, helps maintain a regular digestive schedule, and also slows down carbohydrate digestion in the body. That's why it's a smart idea to have your carb-y choices surrounded by it. Plus, our daily fiber intake should be about 25-30 grams, but the average American only gets about half of that. So having fiber rich grains and bread options is a win-win. White bread will usually have only 1-2 grams of fiber per slice, but the goal is to not eat this at every meal, right? Personally, I keep frozen GF white bread around for speciality meals like picnic sandwiches & grilled cheeses, so I am less concerned with the fiber from those options than the bread I use daily for avo-toast in the AM. 2. Carbohydrates: This number will range depending on the size of the slice and what's inside of it. Usually, its anywhere between 12 and 20 grams per slice. Please do not be scared by this number. Carbohydrates are a great fuel source for the body, especially matched with healthy proteins, fats and fiber. *If you are a diabetic, and confused about carb intake, please click here to reference the Diabetic Exchange List for help. 3. Sodium: This number will also range depending on what type of bread it is. Bread is a processed item so it will contain sodium, obviously. Don't be nervous. Again, matching these products with nutrient dense foods will keep everything balanced. Gluten Free products may sometimes contain higher sodium levels. 4. Total Sugars: Your bread is going to contain some type of sugar for processing and texture purposes. But, we like to keep sugar intake as low as possible from processed sources, and take amounts into consideration when purchasing foods. I personally recommend not exceeding 4-5 grams of sugar per slice, since we usually eat 2 slices. 5. Protein: Unless you've found a health food product specific to high protein bread, don't expect your typical options to be loaded up with protein. On the bright side, most whole grain breads have anywhere between 3-6 grams per slice. When deciding between a few bread options, I do take protein into consideration. But, I normally end up picking the bread that is more fiber dense, because I can alwaus pair that bread with a protein source such as PB, Greek Yogurt, Eggs, etc. Although a food or bread choice may contain some protein, bread is not in the "protein group" of foods, the way nuts, meats, beans, etc. are. It should not act as a main source of protein.  3. Ingredient List_____________________________________________________ Knowing what's inside the bread is just as important as the nutrition values. Check the side of your product to see the ingredient list. The first ingredients listed are the most abundant, and the last ones obviously the least. This part has a little more to do with what you personally value. 1. Sugar Sources: Many of the bread choices you pick up in the isle will have cane sugar, sugar, agave syrup, honey or corn syrup in the first 2 or 3 ingredients. The lower these ingredients are on the list, the better. This is also where your personal values kick in. If you prefer honey as a sweetener instead of corn syrup, you can make that decision here. 2. Specific Ingredients: This is about personal preference. Take time to see if the product resonates with your values. If you're vegan, check for honey or egg whites. If you have a digestive issue and are avoiding seeds, check for them listed in ingredients: you may do better with a whole wheat than a whole grain. If you have an allergy or sensitivity that may not be advertised on the front, check carefully to make sure you're good. Etc. 3. Size of List: Although we are sometimes taught that a longer ingredient list means something is bad for you, many times it can mean just the opposite. The size of the list is determined by the type of bread. If you're choosing a simple wheat or white bread, the list may be shorter. If you are choosing a 9-grain multi grain bread, odds are every grain, seed and flour will be listed.  Additional Things to Consider:
Dee's Go-To Brands
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Deanna Torino,
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