Women’s Health Composite
Yep. The average slice of bread contains around 10 percent of your daily sodium allotment (1,500 milligrams per day). And since (if you’re like me) you probably eat more than one slice at a time (because bread baskets and sandwiches), that sodium can really add up.
Though salt isn’t essential to the bread-making process, manufacturers add it as a preservative and flavor-enhancer, according to dietitian Elizabeth Mulligan, RDN.
As a result, your love of bread may be causing your sodium intake to spike, which could lead to high blood pressure and increased risk of coronary heart disease and stroke.
Don’t panic: You can totally still have your avocado toast and eat it, too. “I work with my clients to look for bread that has less than 5 percent of the daily value of sodium and as much fiber as possible,” says Mulligan. (Whole-wheat is a must, too, of course.)
If a loaf contains more than 15 percent of your recommended sodium intake per slice, put it down, she adds. While a little extra sodium in your bread might not be a biggie if you’re all about the fruits and veggies otherwise, it can be a problem when your other eats also pack a lot of salt (like packaged foods and anything you order out).
When in doubt, rest assured that these dietitian-approved, low-sodium breads don’t skimp on taste.
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Food for Life Ezekiel 4:9 Sprouted Whole-Grain Bread
The Holy Grail of sprouted breads isn’t only low in sodium, but low on the glycemic index, too. “[This] means it won’t raise your blood sugar super quickly and will give you lasting, sustained energy,” says Colleen Christensen, RD, dietitian for Setton Farms.
Per slice: 80 calories, 0.5 g fat (0 g saturated), 15 g carbs, 0 g sugar, 75 mg sodium, 3 g fiber, 4 g protein
Vermont Bread Company Sodium-Free Whole-Wheat Bread
Packed with whole grains and not much else, this bread has Christensen’s whole-hearted approval. “I find that my body generally tends to feel best on foods with shorter, simpler ingredient lists,” she says.
Per slice: 70 calories, 1.5 g fat (0 g saturated), 14 g carbs, 0 g sugar, 0 mg sodium, 2 g fiber, 3 g protein
Alvarado Street Bakery Sprouted, No-Salt-Added, Multi-Grain Bread
Of all the low-sodium breads out there, Mulligan is most likely to recommend this sprouted option to her clients, since it contains a good amount of filling protein (the same amount as an egg per slice).
Per slice: 90 calories, 0.5 g fat (0 g saturated), 16 g carbs, 2 g sugar, 10 mg sodium, 2 g fiber, 6 g protein
Shiloh Farms Organic, Sprouted, Salt-Free, Seven Grain Bread
Mulligan is also most likely to point her clients toward this high-fiber, higher-protein bread, which will help sustain blood sugar and promote satiety.
Per slice: 100 calories, 0.5 g fat (0 g saturated), 17 g carbs, 0 g sugar, 0 mg sodium, 3 g fiber, 6 g protein
Food For Life Gluten-Free Rice Pecan Bread
“Food For Life Gluten-Free Rice Pecan Bread is a good low-sodium option, as it has a short list of mostly whole ingredients and just one gram of added sugar per slice,” says Kelli McGrane RD, dietitian for Lose It!.
Per serving: 120 calories, 4 g fat (0 g saturated), 19 g carbs, 1 g sugar, 15 mg sodium, 2 g fiber, 2 g protein
Ener-G Foods Brown Rice Loaf
Sweetened with pear juice and free of gluten, wheat, dairy, and eggs, this brown rice bread is a good low-sodium option for those with food allergies, McGrane says. Since these slices are a bit low in fiber, pair them with high-fiber foods like raw fruits, veggies, and beans.
Per slice: 100 calories, 3 g fat (0 g saturated), 16 g carbs, 2 g sugar, 25 mg sodium, 1 g fiber, 1 g protein
Food For Life Ezekiel 4:9 Organic, Low- Sodium Sprouted Grain Bread
Love Ezekiel’s breads but want to keep the sodium at an absolute zero? Mulligan recommends this low-sodium sprouted loaf.
Per slice: 80 calories, 0.5 g fat (0 g saturated), 15 g carbs, 0 g sugar, 0 mg sodium, 3 g fiber, 4 g protein
Dimpflmeier Bakery Organic Unsalted 100% Rye Bread
This rye bread is very low in sodium and sugar-free. “What’s most impressive, though, is that it’s made with just three whole ingredients: organic rye flour, spring water, and sourdough, says McGrane.
Per slice: 110 calories, 0 g fat (0 g saturated), 23 g carbs, 0 g sugar, 5 mg sodium, 2 g fiber, 2 g protein
Angelic Bake House No-Added-Sodium, Sprouted 7-Grain Bread
Made with ancient whole grains like quinoa, millet, barley, and rye, this super-low-sodium option also offers natural fiber and protein, says Mulligan.
Per slice: 70 calories, 0 g fat (0 g saturated), 13 g carbs, 1 g sugar, 5 mg sodium, 3 g fiber, 4 g protein
Kroger Low-Sodium Wheat Bread
With 125 milligrams of sodium less than its regular counterpart, Christensen calls this option “a great alternative if you’re looking for that classic wheat bread taste while reducing sodium intake.”
Per slice: 60 calories, 0.5 g fat (0 g saturated), 11 g carbs, 1 g sugar, 25 mg sodium, 1 g fiber, 3 g protein
Nature’s Own 100% Whole Wheat Bread
Though this whole-wheat loaf is a little higher in sodium than other options on this list, it still fits within Mulligan’s requirements. It also provides an impressive six grams of protein.
Per slice: 100 calories, 1.5 g fat (0 g saturated), 20 g carbs, 2 g sugar, 150 mg sodium, 3 g fiber, 6 g protein
Dave’s Killer Bread Thin-Sliced, Organic 21 Whole Grains and Seeds Bread
If you like your bread hearty as can be, go for this grain- and seed-packed option from Dave’s Killer Bread. It’s lower in sodium than the brand’s other options, but every bit as delicious.
Per slice: 60 calories, 1 g fat (0 g saturated), 12 g carbs, 3 g sugar, 100 mg sodium, 3 g fiber, 3 g protein
Mighty Manna Fully Sprouted Multigrain Bread
Bread should be satiating, and this one gives you plenty of filling bang for your buck. With six grams of protein and three grams of fiber per sodium-free slice, it’s a win-win-win, according to Christensen.
Per slice: 65 calories, 1 g fat (0 g saturated), 14 g carbs, 0 g sugar, 0 mg sodium, 3 g fiber, 6 g protein
Old London All Natural, Salt-Free, Whole-Grain Melba Toast,
If you’re looking to satisfy a crunchy craving, these bread-cracker hybrids are a good way to go. Unlike many similar products, they’re made without a shred of salt, a plus in Mulligan’s book.
Per serving: 60 calories, 0 g fat (0 g saturated), 13 g carbs, 0 g sugar, 0 mg sodium, 2 g fiber, 3 g protein
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The 9 Best Spiralizers For Making Zoodles In 2020, According To Test Kitchen Reviews
Since zoodles made spiralized vegetables a thing a few years back, pretty much every vegetable under the sun has found itself in noodle form at some point. (Even beets…)
And, frankly, veggie noodles are kind of the bomb. “Spiralized vegetables fit into many diet styles including keto, paleo, gluten-free, vegan, and vegetarian,” says dietitian Jenna Appel, RD. “They instantly boost your fiber, vitamin, mineral, and antioxidant intakes, while lowering carbs and calories (since they often replace processed carbs like pasta.”
For that reason, incorporating more spiralized vegetables into your eats can help you feel more satiated while cutting down on calories so you can either lose or better maintain your weight, according to Appel.
Of course, to sneak extra veggies into your diet and make your meals look so much prettier, you need to get yourself a spiralizer. Once you have one handy, you can hit the produce aisle and go to town.
“Veggies like zucchini, carrots, beets, cucumbers, and sweet potatoes all spiralize well, but what many people don’t realize is that you can also spiralize fruits, like apples, pears, and melons,” says Appel. (She likes using her spiralizer to make pesto zucchini noodles with chicken or cozy sweet potato noodles with meatballs.)
But which spiralizers will turn your veggies into true noodles—and not just stringy piles of mush? Since there are an overwhelming number of options on Amazon, the Women’s Health Test Kitchen tried out a ton of veggie spiralizers to narrow down the best of the best.
Here are nine of the best spiralizers out there, from the hand-helds to the electric-powered.
The 10 Best Edible Flowers To Decorate Your Food, According To A Nutritionist
Not long ago, edible flowers were reserved for fancy bakeries and Michelin-starred restaurants. And then Instagram happened. Fun as decorating your smoothie bowls and other eats with edible flowers may be, though, it’s not a total free-for-all. (No, you can’t just turn any old bouquet into a salad.)
“The term, ‘edible’ simply indicates that the flower was grown in a food-safe way, meaning it wasn’t treated with unsafe pesticides or preservatives,” explains Todd Seyfarth, RD, dietitian, chef, chair of the Department of Nutrition and Dietetics at Johnson & Wales University. “It also means that the flower doesn’t naturally contain any compounds we’ve identified as dangerous or toxic.”
Not all edible flowers are actually worth eating, though. “Often, plants with vivid and deep colors are bitter on the palate, so [appreciation for their taste] will vary from person to person,” says Seyfarth. If you’re not a fan of bitter flavor, you’ll probably want to remove those deep-hued petals from your food after snapping a pic for the ‘gram.
That said, deeply-colored flowers are often the most nutrient-rich (like all edible plants, edible flowers contain important vitamins and minerals). “The more colorful the plant and deeper the flavor, the more antioxidant power the plant usually has,” Seyfarth says.
If you’re intrigued by flowering up your food, make sure to only purchase flowers marked as edible. “They are harder to find, but gourmet grocers usually have them,” says Seyfarth.
From there, you’ll want to prep your flowers a little differently than other fruits and vegetables. “Most flowers are very delicate and will be damaged by rough washing,” says Seyfarth, who recommends dipping edible flowers into a bowl of clean water and carefully hand-drying them.
Add some flower power to your next meal with one of the following 10 popular edible petals.
The 8 Best Non-Dairy Coffee Creamers That Taste As Good As Half-And-Half
Not long ago, if you wanted to keep your morning coffee plant-based, you were stuck with a rather lame splash of soy or almond milk. Thanks to all sorts of new non-dairy creamers hitting store shelves, though, you can now make your java super creamy and dreamy—without using anything that comes from a cow.
“Many people are moving away from cow’s milk and toward non-dairy milks, like almond and rice, for health and environmental reasons,” says meatless dietitian Kristine Duncan, RDN. And now that plant-based milks and yogurts have gone mainstream, non-dairy creamers are a natural next step.
In addition to being more sustainable and easier on your stomach (I feel you, lactose intolerant peeps), non-dairy creamers are often lower in calories and boast better nutrition than your usual salted caramel half-and-half.
“Many people who add cream and sugar to their coffee don’t consider the additional calories,” Duncan says. Just one tablespoon of heavy cream contains about 50 calories, and many popular creamers contain upwards of five grams of sugar (not to mention artificial ingredients) per serving.
Non-dairy options, meanwhile, often contain less than 10 calories and little sugar per serving, says Duncan. They’re typically lower in saturated fat, too.
To make sure your dairy-free creamer is quality, make sure the first ingredients on its ingredient list aren’t sugar or oil, Duncan recommends. (If you plan to add your own sugar, opt for a creamer that’s completely unsweetened.)
Ready to mix up your morning cup of Joe? These eight nutritionist-approved non-dairy creamers are everything you’ve wanted and more.
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Nut Pods Original Unsweetened Oat Creamer
Made with just oat milk, vegetable oils, and thickeners, this creamer keeps it simple. Though oat milk isn’t anything fancy, its natural sweetness and creamy texture have made it one of the most popular dairy-free coffee-enhancers out there right now, Duncan says. Nut Pods’ unsweetened option is a good one.
Per tbsp: 10 calories, 1 g fat (0 g saturated), 0 g carbs, 0 g sugar, 0 mg sodium, 0 g fiber, 0 g protein
Califia Farms Original Better Half Coconut Cream & Almondmilk Creamer
This cleverly-named half-and-half from Califia Farms is made with almond milk and coconut cream for sweet flavor and thick, creamy texture. Since it’s fortified with calcium, you’ll also score a small amount of the bone-building mineral that dairy usually boasts about.
Per tbsp: 10 calories, 1 g fat (0.5 g saturated), 0.5 g carbs, 0.5 g sugar, 15 mg sodium, 0 g fiber, 0 g protein
Vital Proteins Vanilla Collagen Creamer
Some people find that adding collagen to their coffee really ups the froth factor (especially when blended). Made with collagen protein from grass-fed, pasture-raised cows and coconut milk powder, this creamer is a little higher in calories, but can add staying power to your morning sips.
Bonus: It’s Whole30-approved.
Per tbsp: 70 calories, 4.5 g fat (4.5 g saturated), 2 g carbs, 0.5 g sugar, 28 mg sodium, 0 g fiber, 5 g protein
Nutiva Organic MCT Creamer
If you’re all about the Bulletproof coffee or keto life, this fat-fueled creamer is for you, Duncan suggests. It’s made from organic coconut oil, coconut milk powder, and coconut sugar. (Hope you like the taste of coconut.)
Per tbsp: 40 calories, 3 g fat (3 g saturated), 1 g carbs, 1 g sugar, 0 mg sodium, 1 g fiber, 0 g protein
New Barn Barista Almondmilk Creamer
This almond milk is richer and creamier than most options, and contains a little cane sugar for just the sweetness your java needs.
“It may be sweetened, but it has a very simple ingredient list,” says Duncan. “Plus, it’s slightly lower in calories than the others.”
Per tbsp: 8 calories, 0.5 g fat (0 g saturated), 1 g carbs, 1 g sugar, 3 mg sodium, 0 g fiber, 0 g protein
Silk Original Dairy-Free Soy Creamer
Since Silk is such a mainstream brand, this dairy-free creamer is probably one of the easiest to find. It’s made with soy milk, sugar, oil, and thickeners, so it feels a little more indulgent than some of the other options, says Duncan.
Per tbsp: 20 calories, 1.5 g fat (0.5 g saturated), 2 g carbs, 1 g sugar, 0 mg sodium, 0 g fiber, 0 g protein
So Delicious Organic Dairy-Free Coconutmilk Creamer
Made with basically just coconut cream and water, this unsweetened creamer has big, sweet coconut flavor, says Duncan. You won’t even miss the sugar.
Per tbsp: 15 calories, 1 g fat (1 g saturated), 0 g carbs, 0 g sugar, 10 mg sodium, 0 g fiber, 0 g protein
Ripple Original Plant-Based Half & Half
If you’re looking for an alternative to nut milk-based creamers, try this one, suggests Duncan. It’s made with just pea protein, oil, water, and thickeners. Though not the lowest-calorie option of the bunch, it contains zero grams of saturated fat—a plus for those watching their intake.
Per tbsp: 18 calories, 2 g fat (0 g saturated), 0 g carbs, 0 g sugar, 30 mg sodium, 0 g fiber, 0 g protein
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