In recent years, fitness bread has emerged as a popular choice for health-conscious individuals seeking to maintain a balanced and nutritious diet. Fitness bread refers to specially formulated bread products that are nutritious, filling, and supportive of fitness goals. But what exactly is fitness bread, and why is it considered a healthier option? This article explores the benefits and nutritional aspects of fitness bread, helping you make informed choices for your dietary needs.
What is Fitness Bread?
Fitness bread, also known as protein bread or low-carb bread, is characterized by its high protein content and low carbohydrate content compared to traditional bread varieties. It is typically made from a combination of whole grains, seeds, and protein-rich ingredients, such as soy flour, whey protein, or pea protein isolate.
Mestermacher's tagline is “the lifestyle bakery.” One of the Mestermacher founders was loyal to the Lebensreform movement, a 19th-century “lifestyle” movement that encouraged eating "natural" foods and was suspicious of the negative consequences of industrialization. In other words, Fitness Bread has been doing the healthyish thing for longer than anyone has been alive, and it has since developed a rabid, fit following.
Nutritional Advantages of Fitness Bread
Compared to regular breads, fitness breads are packed with nutrients derived from whole grains, seeds, nuts, and high-quality sources of protein. Regular breads are often high in calories and have little nutritional value.
Whole Grains and Fiber
Whole grains are a staple in high-quality fitness bread. They provide valuable nutrients, fiber, antioxidants, and prebiotics that promote digestive and cardiovascular health. Added seeds such as flax, chia, sunflower, or nuts boost antioxidants, healthy fats, fiber, and plant-based proteins, which helps regulate blood sugar and aids digestion for sustained energy. It also promotes a feeling of fullness to reduce overeating.
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Traditional white bread doesn’t contain any fiber. But another Ezekiel bread benefit is that you’ll typically get about 3 grams of fiber per slice. It’s recommended that you get 25 to 35 grams of fiber per day. Fiber is an indigestible source that helps to keep you full because it bulks up your stool and then it passes through your bowels. It’s not necessarily being absorbed and digested, which in turn helps keep you full. While we all need fiber, consuming fiber is also a good idea if you’re constipated or have diarrhea, as it can help you pass stool easier.
Protein Content
Some fitness breads deliver 10-15 grams of protein per serving, which helps support muscle recovery and growth. For example, you’ll typically find about 5 grams of protein per slice of Ezekiel bread. The protein comes mostly from soybeans and lentils. Whole grains have a little bit of protein, too. But 5 grams of protein is pretty good for a piece of bread. It’s also low in carbohydrates, with about 15 grams, because it’s a thinner, smaller slice. It’s a good option for people with diabetes.
Blood Sugar Regulation
Fitness bread made from sprouted grains, whole flours, or high-fiber versions breaks down slowly, helping to maintain stable blood sugar levels. This is in contrast to regular bread, which often contains mostly refined flour with little nutritional value beyond providing calories.
Vitamins and Minerals
Ezekiel bread contains vitamins and minerals like zinc, calcium, magnesium, and iron. And Ezekiel bread is pretty low in sodium - there’s even sodium-free options - which Kopp says can be good for someone who has chronic kidney disease or high blood pressure and needs to watch their salt intake.
Another thing Ezekiel bread has going for it is that it contains all nine essential amino acids. If you’re somebody who doesn’t eat too much meat, it’s a little more difficult to get those amino acids that we need in our bodies.
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Benefits of Incorporating Fitness Bread into Your Diet
Weight Management
Fitness bread keeps hunger at bay for hours instead of providing a quick return. It also aids in weight control by preventing overeating caused by blood sugar spikes and crashes. Managing hunger levels is important for any weight-loss plan. When consumed as part of calorie-controlled meals, fitness bread provides both bulk and nutrition to meet dietary needs without compromising weight goals with excess calories.
Sustained Energy
For workouts, fitness bread makes a great pre-workout fuel. Have a slice of fitness bread 1-2 hours before activity for sustained fuel or immediately after to kickstart the rebuilding process.
Balanced Nutrition
Evening meals as a side dish alongside soup, salad, or chili for balanced nutrition.
How to Incorporate Fitness Bread into Your Diet
Experts recommend consuming no more than two 1-2 oz servings of fitness bread per day as part of balanced meals spaced 2-3 hours apart.
Pre-Workout Fuel
Fitness bread makes a great pre-workout fuel. Have a slice of fitness bread 1-2 hours before activity for sustained fuel.
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Post-Workout Recovery
Consume fitness bread immediately after a workout to kickstart the rebuilding process.
Balanced Meals
Incorporate fitness bread into evening meals as a side dish alongside soup, salad, or chili for balanced nutrition.
Addressing Common Misconceptions
While some argue that bread must be banned for successful weight loss or muscle building, this isn’t true if you choose wisely. With the wide range of fitness bread options available today, incorporating carbohydrates into your diet no longer needs to hinder your goals. Focus on variety, nutrient density, fiber, and whole grain content. Moderation is key, as bread should only be an occasional component of a balanced nutrition strategy.
Types of Fitness Bread
Sprouted Bread
Sprouted bread is made from whole grains that have started to sprout from exposure to heat and moisture. Sprouting has been shown to increase the amount and availability of certain nutrients. This study showed that sprouting also increases grains’ antioxidants while decreasing antinutrients, which can in part help to increase metabolism, improve immunity, and substitute for mineral and vitamin deficiency. What’s more, this process breaks down some of the starch in grains and decreases carb content. That means sprouted, whole grains have a less dramatic effect on blood sugars as much as other grains, and may be a good option to consider for those with diabetes or lower blood sugar targets. Plus, most sprouted breads are high in fiber and protein. As such, they’re more filling than more refined breads.
Sourdough
Sourdough is made through a fermentation process that relies on naturally occurring yeast and bacteria to make the bread rise. As the fermentation process breaks down some of the carbohydrates and proteins found in grains, it may also be easier to digest than other breads. This fermentation also helps reduce the number of phytates - also known as phytic acid - that bind to certain minerals and impair their absorption. While phytates do offer some health benefit, they’re widely known to reduce the amount your body can absorb important minerals, including iron and calcium. Finally, that fermentation process converts some of the carbs in sourdough bread into what’s known as resistant starch, which takes longer to digest. With that process and how sourdough has a low glycemic index (GI), it’s less likely to cause a fast spike in blood sugar levels. Sourdough can be made with both whole-wheat and white flours. Whole wheat sourdough contains more fiber, while sourdough made with enriched white flour may contain more iron and B vitamins.
Whole Wheat Bread
Whole grains keep the entire grain intact, including the germ, endosperm, and bran. Both the bran and germ are high in fiber and also contain protein, fat, vitamins, minerals, and beneficial plant compounds; the endosperm is mostly starch. That’s why whole grains are higher in fiber and considered more nutritious than refined grains, which have been processed to remove the bran and germ. However, white flour is typically fortified with iron and B vitamins and may actually contain more of certain nutrients than whole wheat flour. Whole grains have been linked to numerous health benefits, including a decreased risk of type 2 diabetes and heart disease. However, it’s important to note that many manufacturers label breads “whole wheat” so that they appear healthier, even when they mostly consist of refined flour. Look for breads that have 100% whole-wheat or whole-grain flour listed as their first ingredient and do not sneak unnecessary ingredients, such as large amounts of added sugars or vegetable oils.
Oat Bread
Oat bread is typically made from a combination of oats, whole-wheat flour, yeast, water, and salt. Since oats are highly nutritious and linked to a number of health benefits, oat bread can be a healthy choice. They are high in fiber, which among other things can help you manage blood sugars after meals. Older research shows that oat bread may help lower cholesterol and blood pressure, too. All of those play important roles in your body and overall health. However, just because a bread has “oats” or “oatmeal” on its label doesn’t mean that it contains a high amount of oats. Some oat breads only have a small amount of oats and are mostly made of refined flours, added sugars, and oils. To find a more nutritious oat bread, look for one that lists oats and whole-wheat flour as the first two ingredients.
Flax Bread
Flax bread, which is made primarily from whole-grain flours and flax seeds, is one of the healthiest breads you can eat. This is because flax seeds are highly nutritious and offer a number of health benefits. Particularly, they are an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid found in plant foods that is linked to a lower risk of heart disease. What’s more, flax seeds boast compounds called lignans that can act as antioxidants in your body and may help protect against certain cancers. However, more research is needed to understand the connection between flax seeds and cancer risk. Nevertheless, eating flax bread and other foods with flax seeds may have additional benefits, such as improved digestive health. Be sure to look for flax breads made with minimal ingredients, such as whole-wheat and/or sprouted whole-grain flours, yeast, water, salt, and flax seeds.
Rye Bread
Rye closely resembles wheat but is usually darker and denser. Traditional rye bread is only made from rye flour and does not contain any wheat flour, whereas most modern rye breads are made from a combination of the two. Rye loaves also typically have caraway seeds baked into them. When compared to wheat breads, rye is often considered more nutritious. Some research suggests that rye bread may have less of an impact on blood sugar than wheat bread, given its high fiber content and how that slows down your digestion of carbs and generally helps reduce blood sugar spikes. The healthiest rye breads are made from 100% whole-grain sprouted rye flour, in addition to other sprouted grain flours. Since sprouting increases grains’ fiber content, sprouted rye is higher in fiber and healthier than non-sprouted rye.
Gluten-Free Bread
Gluten-free breads are made without gluten-containing grains like wheat, rye, or barley. They are safe options for people who need to avoid gluten, such as those with celiac disease or gluten sensitivity. While the exact ingredients in gluten-free loaves depend on the type, they are typically made from a mix of gluten-free flours, such as brown rice, almond, coconut, tapioca, potato, or corn flours. Many people wrongly assume that gluten-free breads are healthier than those that contain gluten. In fact, most gluten-free varieties are made from refined flours and high in added sugars. However, those made from almond or coconut flours, such as Barely Bread, tend to be lower in carbs but higher in fiber and protein than loaves made from wheat or other grains. The higher fiber and protein content in these products may help fill you up more than other breads in a small portion size.
How to Choose a Healthy Bread
To choose a nutrient-dense bread, look for brands that have:
- 100% whole-grain or sprouted flours listed as the first ingredient, with limited other ingredients
- 3-5 grams of fiber and 3-6 grams of protein per slice
- Low in added sweeteners
One of the best ways to ensure that you’re choosing a healthy bread is to make it yourself. This way, you can control the ingredients. Hundreds of recipes for homemade breads are available online to suit most every dietary need.
The Allure of Fitness Bread: A Personal Perspective
Fitness Bread makes itself known as such by featuring-on each and every loaf-a photograph of a Fitness Woman running down the beach, her smug abs grinning away. Why the spring in her step? How is Fitness Woman jogging directly on a body of water when, traditionally, humans have had to run on solid surfaces? Why such jaunty elbows? Is it the Fitness Bread? What is her story? Mestermacher, the company that makes Fitness Bread, has presented a food that comes with a free bonus mystery. Never one to resist a variant toast opportunity or the lure of an aloof athlete, I decide to acquire a loaf. The search takes me to three wholesome local grocery stores and two wholesome national chains. My determination to know the taste of fitness only increases, and I finally order it online.
Fitness Bread is packaged in a brick shape with a brick-like heft. It's pre-sliced and vacuum-sealed. As with actual fitness, dealing with this bread is a bit of a pain. I know it’s good for me. Still, when I am enjoying it, I can't shake a suspicion that I have tricked myself.
I have to work to figure out how to incorporate Fitness Bread into my life. I’m not sure what the Fitness Bread wants on it. I’ve never thought about what bread wanted before. Usually, the bread is subject to whatever I want. In this case, the bread is the alpha. Eventually, I learn that the bread does not want butter or hummus. It does not mind being a vehicle for nut butters. In my experience, it most wants to be a cheese melt.
The texture is dominant as well. The bread doesn’t dissolve into fluff upon interacting with my mouth. It’s like a whole-grain cereal, elongated. It’s neither soft nor crusty nor crunchy. It’s tough and dense. It’s a hard-bodied bread. Like, if it were an athlete (I'm getting creepy; just go with it), I’d say it’s a competitive swimmer. Or the Fitness Woman, suspiciously sweat-free, a posture that doesn’t show any sign of exertion. It’s serious and streamlined.
Fitness Bread is absolutely filling. You can take my word for it: I am biking a zillion hours a day because the trains are confusing from my new apartment. After eating a slice of it, I forgot that I had gotten out half an avocado to eat! I never forget an avocado. Fitness Bread contains four grams of protein per slice. It’s rye, oat kernels, and wheat germ, with lots of iron and potassium. It’s also got an intimidatingly long shelf-life without preservatives.
Fitness Bread certainly tastes like it has a mission. It's a try-hard bread, larger than other loafs (by 75% I'd say). This tracks with the bread's tendency to over-compensate. For example, the package indicates it’s “also delicious when toasted.” I find this suspect-most breads don’t need to brag about withstanding heat. And yet, most bread isn’t peddled by a Fitness Woman, who is very clear about her goals, abilities, promises, and personal bests.