The Mediterranean diet, consistently ranked as a top dietary approach, emphasizes whole grains, olive oil as the primary source of fat, and minimal sugar intake. Bread, a staple in many diets, can absolutely be part of a Mediterranean eating plan if you choose the right kind. However, the typical supermarket bread, often made with white wheat, vegetable oils, and added sugars, doesn't align with the diet's principles.
Fortunately, there are many store-bought whole-grain bread options suitable for the Mediterranean diet at various price points. It's about finding the healthiest option that fits your lifestyle and preferences.
Understanding the Mediterranean Diet and Bread
The Mediterranean diet pyramid includes bread, highlighting its role in this healthy eating pattern. The key is to choose wisely. When selecting bread, examine the ingredient list. Look for "whole wheat flour" as the primary ingredient. "Wheat flour" alone is often a misnomer, as it may lack the bran and germ, the most nutritious parts of the wheat kernel. Only "whole wheat flour" guarantees the inclusion of the entire grain.
Key Considerations When Choosing Bread
- Whole Grains: Opt for bread made from 100% whole grains. Whole grains are less processed and provide high-quality carbohydrates, fiber, vitamins, and minerals.
- Limited Added Sugar: Choose bread with minimal added sugar. Many commercial breads contain excessive amounts of sugar or corn syrup.
- Healthy Fats: Look for bread that uses olive oil as its main fat source or contains no added oils. Many store-bought breads use vegetable oils, which are not as beneficial as olive oil.
Bread Options for the Mediterranean Diet
Here's a breakdown of bread categories and some specific examples, based on the provided information:
A+ : Ideal for the Mediterranean Diet
These breads are predominantly whole grain, with no added sugar and no vegetable oil.
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- Sunflour Bakery Frontier Multigrain Artisan Bread: This bread contains whole wheat flour, unbleached wheat flour, malted barley flour, water, honey, sunflower seeds, flax seeds, sesame seeds, millet seeds, pumpkin seeds, cultured wheat flour, yeast, and sea salt.
- Food for Life "Ezekiel 4:9" Products: These sprouted grain breads are found in the refrigerated or freezer section. Sprouted grains offer enhanced health benefits. Examples include:
- 7 Sprouted Grains Bread: Organic sprouted wheat, filtered water, organic malted barley, organic sprouted rye, organic sprouted barley, organic sprouted oats, organic sprouted millet, organic sprouted corn, organic sprouted brown rice, yeast, organic wheat gluten, sea salt.
- 7 Sprouted Grains Cinnamon Raisin Bread: Organic sprouted wheat, filtered water, organic raisins, organic malted barley, organic sprouted rye, organic sprouted barley, organic sprouted oats, organic sprouted millet, organic sprouted corn, organic sprouted brown rice, yeast, organic wheat gluten, sea salt, organic cinnamon.
- Ezekiel 4:9 Sprouted Whole Grain Bread: Organic sprouted wheat, filtered water, organic sprouted barley, organic sprouted millet, organic malted barley, organic sprouted lentils, organic sprouted soybeans, organic sprouted spelt, yeast, organic wheat gluten, sea salt.
- Ezekiel 4:9 Sesame Sprouted Whole Grain Bread: Organic sprouted wheat, filtered water, organic sprouted barley, organic sprouted millet, organic malted barley, organic sprouted lentils, organic sprouted soybeans, organic sprouted spelt, yeast, organic wheat gluten, sea salt, organic sesame seeds.
- Ezekiel 4:9 Cinnamon Raisin Sprouted Whole Grain Bread: Organic sprouted wheat, filtered water, organic raisins, organic sprouted barley, organic sprouted millet, organic malted barley, organic sprouted lentils, organic sprouted soybeans, organic sprouted spelt, yeast, organic wheat gluten, sea salt, organic cinnamon.
- Original Ezekiel 4:9 Sprouted Whole Grain Flax Bread: Organic sprouted wheat, filtered water, organic sprouted flax, organic sprouted barley, organic sprouted millet, organic malted barley, organic sprouted lentils, organic sprouted soybeans, organic sprouted spelt, yeast, organic wheat gluten, sea salt. Rolled in organic flax seeds.
- Ezekiel 4:9 Low Sodium Sprouted Whole Grain Bread: Organic sprouted wheat, filtered water, organic sprouted barley, organic sprouted millet, organic malted barley, organic sprouted lentils, organic sprouted soybeans, organic sprouted spelt, yeast, organic wheat gluten.
- Genesis 1:29 Sprouted Grain and Seed Bread: Organic sprouted wheat, filtered water, organic pumpkin seeds, organic sunflower seeds, organic sesame seeds, organic unprocessed wheat bran, organic malted barley, organic sprouted spelt, organic sprouted corn, organic sprouted soybeans, organic sprouted chia seeds, organic sprouted barley, organic sprouted millet, organic sprouted rye, organic sprouted brown rice, Variety 4-Grain & Seed Blend: (Organic Sprouted Flax Seed, Organic Sprouted Quinoa, Organic Sprouted Teff, Organic Sprouted Amaranth), organic wheat gluten, yeast, sea salt.
- Mestemacher: This bakery offers several A+ options, but some may have textures and flavors unfamiliar to American consumers. Conventional offerings include:
- Whole Rye Bread: Whole kernel rye, water, wholemeal rye flour, salt, oat fiber, yeast.
- Organic Three Grain Bread: Organic whole kernel rye, water, organic whole rye flour, organic oat flakes, organic barley flakes, organic flax seed, sea salt, organic sesame, yeast.
- Pure Sourdough Rye: Wholemeal rye meal, water, wholemeal rye flour, salt, yeast.
A: Excellent for the Mediterranean Diet
These breads are predominantly whole grain and have either minimal added sugar or very little vegetable oil.
- Sunflour Bakery Dark Sweet Wheat Artisan Bread: This bread contains unbleached wheat flour, whole wheat flour, whole rye flour, water, molasses, oat bran, brown sugar, cultured wheat flour, yeast, sea salt, and caramel color.
- Nature’s Own Life 100% Whole Grain Bread Sugar Free Sandwich Bread: Whole Wheat Flour, Water, Wheat Gluten, Yeast, Maltitol, Contains 2% or Less of Each of the Following: Butte (a Trivial Source of Cholesterol) (Made from Milk), Salt, Cultured Wheat Flour, Vinegar, Monocalcium Phosphate, Enzymes, Ascorbic Acid, Soy Lecithin.
B: Very Good for the Mediterranean Diet
These breads are predominantly whole grain, with no trans fats, no saturated fats, and two grams of added sugar per slice or less. Some may contain more preservatives than desired.
- Nature’s Own 100% Whole Wheat Bread: Whole wheat flour, water, yeast, brown sugar, wheat gluten, and other ingredients.
- Nature’s Own 100% Whole Wheat Bread with Honey: Whole wheat flour, water, wheat gluten, yeast, and other ingredients including honey.
- Nature’s Own 100% Whole Grain: Whole wheat flour, water, wheat gluten, sugar, yeast, brown sugar, and other ingredients.
- Nature’s Own Honey 7 Grain: Whole wheat flour, water, enriched flour, wheat gluten, brown sugar, honey, sunflower seed kernels, yeast, and other ingredients.
- Sara Lee 100% Whole Wheat Sandwich Bread: Whole wheat flour, water, wheat gluten, sugar, yeast, vegetable oil (soybean), salt, preservatives, and other ingredients.
- Sara Lee Delightful Healthy Multi-Grain Bread: Whole wheat flour, water, wheat gluten, whole grain mix, modified wheat starch, sugar, yeast, cellulose fiber, salt, preservatives, vegetable oil (soybean), and other ingredients.
- Wonder Bread 100% Whole Wheat Sliced Bread: Whole wheat flour, water, brown sugar, wheat gluten, yeast, and other ingredients.
Making Your Own Whole Grain Bread
For those who enjoy baking, making your own whole grain bread is a great way to ensure quality ingredients and control the level of sugar and fats.
A simple recipe for Whole Wheat Sourdough Sandwich Bread with Figs, Caramelized Onions, and Thyme is a delicious and nutritious option.
Seeded Whole Wheat Bread Recipe
Here's a basic recipe for seeded whole wheat bread:
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Ingredients:
- 2 3/4 cups (330g) whole wheat flour
- 1 cup (120g) all-purpose flour
- 1/2 cup mixed seeds (such as flax, sesame, sunflower, pumpkin, chia, poppy, or hemp seeds)
- 1 tablespoon (9g) salt
- 1 tablespoon instant yeast
- 1 1/4 cups (300ml) hot water (105 to 115°F)
- 2 tablespoons olive oil
- 1 tablespoon honey
- Egg wash (1 egg beaten with 1 tablespoon water)
- 1/4 cup untoasted mixed seeds, for topping
Instructions:
- Toast the seeds: Preheat the oven to 350°F. Spread 1/2 cup of mixed seeds on a baking sheet and toast for 5-10 minutes, until fragrant and light brown. Let cool.
- Mix dry ingredients: In a large bowl, combine toasted seeds, whole wheat flour, all-purpose flour, salt, and yeast.
- Add wet ingredients: Pour in hot water, olive oil, and honey. Mix until the dough forms a rough ball.
- Knead the dough: Knead on a lightly floured surface for 10 minutes, until smooth and elastic.
- First rise: Shape the dough into a ball, place in a greased bowl, cover, and let rise in a warm place for about 1 hour, or until doubled.
- Shape the dough: Grease a loaf pan. Gently press and stretch the dough into a square, roll into a log, and place in the pan.
- Add seed topping: Brush the top with egg wash and sprinkle with untoasted mixed seeds.
- Proof: Cover and let rise for 30-60 minutes, until the dough reaches the rim of the pan. Preheat the oven to 350°F.
- Bake: Bake for 50-60 minutes, until golden brown and the internal temperature reaches 190°F.
- Cool: Remove from the pan and let cool on a rack.
Incorporating Bread into Your Mediterranean Diet
- Pair with Healthy Toppings: Enjoy whole grain bread with hummus, avocado, labneh, vegetables, or a sprinkle of olive oil and herbs.
- Make Sandwiches: Use whole grain bread for sandwiches filled with lean proteins, vegetables, and healthy fats.
- Toast for Breakfast: Start your day with a slice of whole grain toast topped with eggs, tomatoes, or a drizzle of honey.
- Make Pita Chips: Slice whole wheat pita bread, toast it, and serve with dips like hummus or baba ghanoush.
- Use as a Base for Lavash: Top whole wheat lavash with labneh, cucumbers, dried figs, pickled red onion, and smoked salmon for a delicious and nutritious meal.
The Benefits of Whole Grains
Whole grains offer numerous health benefits:
- Improved Cardiovascular Health: Studies show that the quality of carbohydrates, particularly from whole grains, has a significant impact on heart health.
- Increased Fiber Intake: Whole grain bread provides more fiber than refined grain bread, aiding digestion and promoting gut health.
- Nutrient-Rich: Whole grains are packed with vitamins, minerals, and antioxidants, contributing to overall well-being.
Avoiding Common Misconceptions
- Not all bread is bad: Choose whole grain options to reap the benefits of this food group.
- Color is not an indicator: Don't rely on the color of the bread to determine its whole grain content. Always check the ingredient list.
- Carbohydrates are not the enemy: Carbohydrates are an essential macronutrient and a major source of energy for the body.
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