There’s simply no escaping it: when you need a meal and you’re in a rush, a sandwich is often the easiest option that you have. Sandwiches are rarely seen as a nutritious meal option, but with the right ingredients, they can become the fuel that you need to get through the day. If you’re looking for a way to get more nutritional value out of your sandwich, these four breads could be exactly what you need.
1. Rye Bread
Not only is rye bread the foundation of classic sandwiches like the reuben, it also has significant health benefits. People who consume rye bread generally have reduced body weight when compared to people who consume white bread. Rye naturally lowers insulin response, improves blood glucose profile, satisfies hunger longer, and is more easily metabolized. Additionally, it is higher in fiber and has a stronger flavor profile than white bread. If you’re looking for a fresh take on the classic reuben, grab your favorite hearty rye and try making a portobello mushroom reuben.
2. Sprouted Grain Bread
Sprouted grain bread, also known as Ezekiel bread, is made by soaking whole grains in water and allowing them to sprout before grinding them into flour. Sprouted grain bread has more health benefits than white bread because it is made with whole grains, is lower in carbohydrates, contains more vitamins and key nutrients, has a lower gluten content, and is high in antioxidants. Sprouted grain bread is best used for roasted turkey or chicken/tuna salad sandwiches. If a plain chicken salad sandwich isn’t your thing, try making this sprouted grain chicken pesto sandwich.
Like most great things, sourdough bread was likely discovered on accident when someone left porridge out for a few days and then baked it. Sourdough bread is healthier than white bread because the yeast is naturally captured during the dough’s fermentation process rather than being artificially added. Sourdough bread is lower in carbohydrates, supports healthy blood sugar levels, is easier to digest, and has a long shelf life. Health benefits aside, sourdough is popular because it makes a great foundation for any type of grilled sandwich. If you have a more reserved palette, a sourdough grilled cheese is probably the perfect sandwich for you.
4. Purple Bread
Do you want to reap the health benefits of whole wheat bread without sacrificing the soft texture of white bread? Then purple bread is exactly what you need. Purple bread is made by extracting the anthocyanins from black rice and infusing them into white bread. This allows the bread to maintain the same taste and texture as white bread while also having the slower digestion rate of whole wheat bread. Therefore, anything white bread can do, purple bread can do better. If you’re skeptical, try making a classic peanut butter and jelly sandwich on purple bread instead of white bread and see if you can taste the difference.
Even though swapping the bread you use to make your sandwiches can have some health benefits, it’s not enough the only thing you can do to live a healthier lifestyle. If you’re looking for more ways to stay fit while living your life on the go, join Ladder. With Ladder, you’ll be matched with a 1:1 personal trainer who works with you virtually, so you can have access to training anytime, anywhere.