MountainStar Health - November 20, 2019

A "seven-grain, honey-wheat bread" certainly sounds like something you can feel good about putting in your body. But look closely at the nutrition label. You may be surprised at what you find. Check these common markers to tell a good bread from a poser.

Sodium: Many "healthy" breads have more sodium than you realize, often between 95 and 210 mg per serving, according to the CDC.

Whole grain: Don't fall for words like 'multigrain', 'cracked wheat' and 'made with whole grains' on packaging. Check the nutrition fact label for the words '100% whole wheat' or '100% whole grain' at the top of the ingredient list. If it says 'enriched wheat flour,' you aren't getting all the whole-grain goodness you want.

Fiber: Make sure you're getting at least 3 grams of fiber per serving.

Sugars: Scan nutrition labels for sweeteners like sugar, honey, molasses, fructose and corn syrup to avoid simple carbohydrates that may cause blood sugar spikes.

Trans Fats: To protect your heart health, check the label for partially hydrogenated oils, even if the label says 'trans fat free.' Bread with less than .5 grams per serving of trans fat can still call itself fat free.

Finally, keep in mind that you can't always tell a good bread by looking at it. Bread can have a nice deep brown color because of molasses or caramel coloring. And a crust coated with oats, nuts and seeds also may be coated in honey.

The bottom line: Read nutrition labels.