Wildgrain Blog
Hummus: Healthy or Unhealthy?
By Lucy Yanckello, Ph.D. Wildgrain, opens in a new tab, is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Hummus has gone from a niche Middle Eastern staple to a mainstream refrigerator fixture, and the conversation about its nutritional profile has followed. Some embrace it as a health food, while others eye its caloric density with suspicion. The truth, as with most foods, is more nuanced than either extreme and worth understanding clearly. Is hummus healthy or fattening? How healthy is hummus? Hummus is a nutritious food, with the idea that it is fattening missing the bigger picture. Traditional hummus is made primarily from chickpeas, tahini, olive oil, lemon juice, and garlic and delivers plant-based protein, dietary fiber, and heart-healthy fats in every serving. It is calorie dense relative to its serving size, with a quarter cup containing anywhere from 110 to 130 calories. However, calorie density alone does not make a food fattening, especially when it is also high in fiber and protein which promotes satiety. What does eating hummus do for your body? What are the downsides to eating hummus? Eating hummus, like Wildgrain Traditional Hummus, regularly supports digestive health, blood sugar regulation, heart health, and sustained energy thanks to the combination of fiber, healthy fats, and plant-based protein. The soluble fiber in chickpeas feeds beneficial gut bacteria, while monounsaturated fats from olive oil and tahini support healthy cholesterol levels. On the downside, some experience bloating or gas when eating chickpea-based foods, particularly if legumes are not a regular part of their diet. To help minimize this, start with smaller portions and build up gradually. Additionally, store bought varieties of hummus can be high in sodium, so checking the label and choosing lower-sodium options, or making your hummus at home is worth the extra time. Does hummus help with inflammation? Is hummus good for arthritis? Traditional hummus, like Wildgrain Traditional Hummus, contains several ingredients with well-documented anti-inflammatory properties. Extra virgin olive oil is rich in oleocanthal, a compound that research has shown to function similarly to ibuprofen in reducing inflammation. Chickpeas also contribute polyphenols and fiber, both of which support a healthy gut microbiome, which is increasingly linked to lower systemic inflammation. For people managing arthritis, incorporating anti-inflammatory foods, such as hummus as part of their broader diet is a strategy well supported by research. Is hummus ok for prediabetes? Is hummus ok for diabetes? Hummus is generally a smart choice for people managing prediabetes or diabetes.The fiber and protein in chickpeas slows the digestion and absorption of carbohydrates, which helps prevent sharp spikes in blood sugars that are problematic for those with diabetes. Research on legume consumption has consistently found associations between regular intake and improved blood sugar control and insulin sensitivity. Pairing hummus with Wildgrain Sourdough Bread or Wildgrain Slow-Fermented Artisanal Pita makes for a blood-sugar friendly combination since the long fermentation process produces a lower glycemic response than conventional bread. How much hummus can I eat per day? Does hummus act as a laxative? A quarter-cup to a half-cup of hummus a day is a reasonable and healthy amount for most people, delivering 3 to 7 grams of fiber, alongside protein and healthy fats. Hummus does not act as a laxative in a traditional sense, but its fiber content does support regular bowel movements by adding bulk to stool and feeding the gut bacteria that keep digestion moving efficiently. For people who are not accustomed to eating much fiber, a sudden large increase in hummus consumption can cause temporary digestive discomfort. Be sure to gradually increase portion size alongside adequate water intake to avoid this. Is hummus good to snack on for weight loss? Is hummus or avocado better for weight loss? Hummus is a smart snack for weight loss because it combines fiber and protein, which promote satiety, reduce cravings, and ultimately leads to reduced overall caloric intake. Research has found that people who regularly eat chickpeas and hummus tend to have healthier body weight and better diet quality overall. Avocado shares similar satiety-promoting qualities through its fiber and healthy fat content. Dipping Wildgrain Slow-Fermented Artisanal Pita into hummus, like Wildgrain Traditional Hummus, and topping it with sliced avocado is the perfect snack for those trying to lose weight. What ingredients in hummus are healthy? What ingredients in hummus are unhealthy? The core ingredients in traditional hummus - chickpeas, tahini, olive oil, lemon juice, and garlic - are all healthy. Chickpeas provide fiber, protein, iron, and folate. Tahini contributes calcium, healthy fats, and additional protein, and olive oil brings monounsaturated fats and anti-inflammatory compounds. Hummus starts to drift into the less healthy territory when manufacturers add preservatives and stabilizers that have no nutritional value. The ingredient list is the clearest signal of quality - the shorter and more recognizable, the better. At Wildgrain, we believe in making our Wildgrain Traditional Hummus without additives like preservatives and artificial stabilizers. Is store-bought hummus healthy? What is the healthiest store-bought hummus? Store-bought hummus can absolutely be healthy, and several widely available brands do a good job of keeping their ingredient list clean and simple. Brands like Hope Foods, Cedar’s, and Ithaca, are frequently cited by dietitians for their minimal ingredient list and quality fat sources. Another great option for a healthy hummus is the Traditional Hummus from Wildgrain. How do I pick out the healthiest hummus? When scanning labels, look for chickpeas and tahini listed as the primary ingredients, olive oil rather than other oil sources, and sodium content between 150 and 200 grams per serving. The single most reliable strategy for finding the healthiest hummus is to treat the ingredient list like a checklist - chickpeas, tahini, olive oil, lemon juice, garlic, and salt. If there is anything you don’t recognize, put it back and grab another brand. At Wildgrain, we believe in making our Wildgrain Traditional Hummus without additives like preservatives and artificial stabilizers. Where can I buy the best fresh hummus for home delivery? At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, fresh pastas, and more. Some of our popular items include Wildgrain Traditional Hummus, Wildgrain Slow-Fermented Artisanal Pita, and Wildgrain Plain Sourdough Loaf. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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Best Hummus for Fiber
By Lucy Yanckello, Ph.D. Wildgrain, opens in a new tab, is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Hummus has become a staple in refrigerators everywhere, praised for its creamy texture and versatility as a spread, dip, and sauce. Although it feels indulgent, hummus is actually very nutrient dense. This often gets overlooked, especially regarding how much it has to offer on the fiber front. As most people are not meeting daily fiber recommendations, hummus could be an easy addition to your diet to help get you to your goals. Does hummus have fiber? Is hummus a good source of fiber? Yes, hummus does have fiber. A standard two tablespoon serving of hummus contains approximately 1 to 2 grams of fiber, with a quarter-cup serving providing closer to 3 to 4 grams. A food is considered a “good” source of fiber when it provides at least 3 grams per serving, so hummus earns that designation when eaten in a reasonable portion. Paired with Wildgrain’s Pita Bread, which adds its own fiber into the equation, Wildgrain Traditional Hummus is a good source of fiber and can be part of a snack that helps meet your daily fiber goals. Is hummus good for gut health? Is hummus good for bowel movements? Hummus is beneficial for gut health, largely due to the type of fiber found in chickpeas. Chickpeas are rich in soluble fiber which ferments in the large intestine and feeds the beneficial bacteria in your gut. This process produces beneficial metabolites such as short-chain fatty acids, which support your gut lining and reduce inflammation. Chickpeas also contain some insoluble fiber which adds bulk to stool and helps keep things moving in your digestive tract, reducing constipation. Paring Wildgrain Traditional Hummus, with sourdough or slow-fermented breads that have a long fermentation process making them more gentle on your gut like Wildgrain’s Sourdough Bread or Wildgrain’s Slow-fermented Artisanal Pita, are smart combinations for overall digestive comfort. Which has more fiber, hummus or avocado or white beans? Of the three, white beans have the most fiber by a significant margin, with approximately 9 to 10 grams per half-cup serving. Hummus and avocado are closer in fiber content to each other, with a half cup of hummus providing around 6 to 7 grams, and a half of a medium avocado providing around 5 grams. Each food delivers fiber alongside a distinct nutritional package. Avocado brings heart-healthy fats, white beans add plant-based protein, and hummus offers a combination of both alongside other key micronutrients such as iron and folate. Rather than choosing one, keeping all three as part of your diet is a practical way to diversify your fiber intake. Which is better for fiber, chickpeas or hummus? Chickpeas and hummus are nutritionally very close when it comes to fiber, which makes sense since hummus is made from chickpeas. A half-cup of cooked chickpeas contains around 6 to 8 grams of fiber, and the same amount of hummus contains roughly 6 to 7 grams. The small difference reflects the dilution that occurs when chickpeas are blended with other ingredients into hummus. Which type of hummus has more fiber? What can I add to hummus for more fiber? Hummus made with white beans, lentils, or edamame tends to offer more fiber per serving than traditional hummus made from chickpeas. These legumes are naturally denser in fiber than chickpeas. If you want to boost the fiber of chickpea hummus, stir in ground flaxseed, which adds about 2 grams of fiber per serving and has almost no impact on flavor. Blending in extra chickpeas or steamed cauliflower can also bump up fiber content while keeping the texture smooth. Topping your hummus with hemp seeds or enjoying it with raw vegetables adds both fiber and texture as well. If you prefer pita, Wildgrain’s Slow-fermented Artisanal Pita can contribute a meaningful addition of fiber to your overall snack too when paired with hummus, like Wildgrain Traditional Hummus. Is hummus ok to eat every day? What happens when you eat hummus every day? You can eat hummus everyday, and in fact there is meaningful evidence to suggest that eating it regularly is beneficial to your health. Studies on legume consumption have found that people who eat chickpeas and hummus regularly tend to have a better overall diet quality, higher fiber intake, and healthier body weight. Eating hummus daily can contribute to steadier blood sugar levels, improved cholesterol profiles, better digestive regularity, and greater satiety between meals. However, be mindful of the sodium content in store-bought varieties of hummus. Choosing lower-sodium options or making hummus at home easily keeps this in check. Is hummus healthy for you? Is hummus considered junk food? Hummus is not junk food. Traditional hummus is made from a short list of whole, minimally processed ingredients - chickpeas, tahini, olive oil, lemon juice, and garlic - each of which brings nutritional value to the table. Be sure to avoid hummus made with unnecessary additives, and choose a hummus made only from simple ingredients, like Wildgrain Traditional Hummus. Hummus provides meaningful amounts of plant-based protein, fiber, folate, iron, and heart-healthy fats, which mirrors the nutritional profile of a whole food, not a packaged junk food. Paring hummus with an equally quality dipper, like Wildgrain Sourdough Bread or Wildgrain Slow-Fermented Artisanal Pita, means your whole snack is providing a high standard of nutritional quality. How to get 100% of daily fiber? How much hummus is healthy per day? The recommended daily fiber intake is 25 grams for women and 38 grams for men, though most adults only consume about half of that on a daily basis. Getting 100% of daily fiber requires a consistent, whole-diet approach that builds meals around legumes, whole grains, vegetables, and fruits. Hummus fits naturally into that framework as an easy high-fiber staple. Anchoring a daily snack around hummus and pita, like Wildgrain Traditional Hummus and Wildgrain Slow-Fermented Artisanal Pita, is a simple habit that will meaningfully contribute to closing the fiber gap. How do I find good, healthy hummus? Can store bought hummus be healthy? Store-bought hummus can be healthy, but quality varies widely, so knowing what to look for on the nutrition label matters. The gold standard is a short, recognizable ingredient list, such as in Wildgrain’s Traditional Hummus. Checking sodium content is also worth an extra few seconds, since it can easily add up. If you want complete control, making hummus at home only requires a blender and about ten minutes. Where can I buy the best fresh hummus and pita bread online? At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, fresh pastas, and more. Some of our popular items include our Wildgrain Traditional Hummus, Wildgrain Slow-Fermented Artisanal Pita, and Wildgrain Plain Sourdough Loaf. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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How to Choose the Best Whole Wheat Bread: A Buyer’s Guide
By Dr. Jorge, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Trying to select the healthiest whole wheat bread at the store can feel overwhelming with so many options declaring they're made from whole wheat. We're here to demystify the process and help you identify the healthiest and most authentic 100% whole wheat bread. Read on to learn how to easily tell the difference between loaves and find the best option for you. Is real whole wheat bread good for you? Is whole wheat bread healthy? Whole wheat bread is a healthy and nutritious choice when selecting a bread at the store or bakery. 100% whole wheat bread in particular offers multiple health benefits, including a reduced risk of heart disease, stroke, cancer, type 2 diabetes, and obesity, as well as reduced inflammation. This is because whole wheat bread is made from the entire grain kernel, preserving the fiber, vitamins, and minerals that are lost in refined grain products like white bread. What would make whole wheat bread not healthy? What ingredients in whole wheat bread are unhealthy? While whole wheat bread is naturally nutritious, additives in some store-bought varieties can reduce its health benefits. These include added sugars, sodium, oils, and preservatives that are often added to improve taste, texture, and shelf life. When shopping for whole wheat bread, scan the nutrition label for ingredients like molasses, high fructose corn syrup, sugar, and soybean or other vegetable oils, as these are signs that the bread may not be as healthy as it appears. At Wildgrain, we believe in simple ingredients and do not add additives like preservatives to our breads. How to tell if bread is 100% whole wheat? What would make a bread not fully whole wheat? The best way to tell if bread is 100% whole wheat is to check the packaging and ingredients list carefully. While bread may initially appear to be 100% whole wheat, many "whole wheat" breads actually contain a mix of whole wheat and refined flour. To ensure you are choosing a true 100% whole wheat bread, look for "whole wheat flour" as the first ingredient. If you see "enriched wheat flour" or "wheat flour" listed instead, the bread is likely not 100% whole wheat. Breads that are genuinely 100% whole wheat will typically state this explicitly on the packaging as "100% whole wheat" or "100% whole grain”. Which breads are actually whole wheat? How to identify a whole wheat bread? Bread that is truly whole wheat is made entirely from 100% whole wheat flour, with no refined or enriched flours mixed in. When identifying whole wheat bread at the store, start by checking the packaging for an explicit "100% whole wheat" label. From there, confirm by scanning the ingredients list for whole wheat flour listed as the first ingredient. Be cautious of breads labeled simply as "wheat bread" or "made with whole wheat", as these may only contain a small percentage of whole wheat flour. When in doubt, the ingredients list is always the most reliable way to identify a true whole wheat bread. Is sourdough bread 100% whole wheat? Is all sourdough bread made from whole wheat? Sourdough bread is not necessarily 100% whole wheat, although it can be. Sourdough bread can be made from a variety of flours, including refined white flour, whole wheat flour, rye flour, or even a combination of these. Some examples of different types of sourdough bread include Wildgrain's Sourdough Whole Wheat Loaf and Wildgrain’s Plain Sourdough Loaf. No matter your preference, checking the ingredients list is the best way to determine whether a sourdough bread meets your whole wheat needs. Is whole wheat bread good for constipation? Yes, whole wheat bread is good for constipation due to its high fiber content. Whole wheat bread is rich in fiber, which helps add bulk to stool and soften it, making it easier to pass and reducing the likelihood of constipation. For best results, pair whole wheat bread with plenty of water and other fiber-rich foods to support healthy digestion. Is store-bought whole wheat bread healthy that I find in the grocery store? What is the healthiest store-bought whole wheat bread? Store-bought whole wheat bread can be a healthy option, but not all grocery store varieties are created equal. Many store-bought breads contain unhealthy additives like added sugar, excess sodium, or oils, but there are whole wheat options with minimal, wholesome ingredients. To choose the healthiest store-bought whole wheat bread, look for a loaf that lists whole wheat flour as the first ingredient and avoid breads with filler flours, added sugars, or unnecessary preservatives. When in doubt, the shorter and simpler the ingredients list, the better and healthier the whole wheat bread. At Wildgrain, we believe in breads baked with simple ingredients without added preservatives or unnecessary additives. How do I choose the best whole wheat bread? What is the best whole wheat bread to buy? What is a popular brand of whole wheat bread? To choose the best whole wheat bread, always inspect the packaging and ingredients list to ensure you are selecting the healthiest and most authentic option. The best whole wheat bread will have few ingredients with whole wheat flour listed first, and minimal added sugars, sodium, or preservatives. For those who enjoy a sourdough bread option made with whole wheat flour, Wildgrain’s Sourdough Whole Wheat Loaf offers the best of both worlds. Where can I buy whole wheat bread online for home delivery? At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include Wildgrain Sourdough Whole Wheat Loaf, Wildgrain Plain Sourdough Loaf, and Wildgain Sourdough Rye Loaf. Wildgrain’s Sourdough Bread is often considered to be among the best sourdough bread you can enjoy at home. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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Best High-Fiber Foods for Kids
By Dr. Jorge, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Fiber is an important part of everyone's diet, including children's. While many parents know fiber is important, increasing a child's fiber intake can be a challenge, especially for picky eaters. In this article, we'll share practical tips for getting kids to eat more fiber and easy ways to sneak fiber-rich foods into your child's favorite meals. Should kids eat fiber? How much fiber should kids eat daily? Yes, kids absolutely should eat fiber. Fiber is a vital nutrient for everyone, regardless of age, and supports a healthy gut microbiome. The recommended daily amount depends on a child's age and sex. For example, children aged 1 to 3 are recommended to consume approximately 19 grams of fiber per day, while girls aged 9 to 13 should aim for 26 grams of fiber daily and boys the same age should aim for 31 grams of fiber per day. That said, it is always best to consult your child's doctor to determine the appropriate amount of fiber for their specific needs. How can you increase a child’s fiber? How can I add fiber to my child’s diet? What’s high in fiber for kids? Foods naturally rich in fiber include berries, apples and pears with the skin on, vegetables, legumes like beans and lentils, and whole grains such as oatmeal, brown rice, and whole wheat pasta. One of the easiest ways to incorporate more fiber into your child’s diet is to gradually replace refined grain foods like white pasta, white bread, and white rice with whole grain varieties such as whole wheat pasta, whole wheat bread, and brown rice. Leaving skins on fruits and vegetables and adding more beans, nuts, and lentils to meals can also help boost fiber in your child's diet. For easy, kid-friendly options for adding fiber, try adding dried fruits to baked goods like cookies, muffins, and breads (such as Wildgrain’s Slow-Fermented Cranberry-Pecan Loaf), or offering raw veggies with dip, whole grain crackers, and high-fiber cereals. You can even sneak in extra veggies by topping a kid-favorite food like pizza with extra vegetables, such as Wildgrain's Slow-Fermented Veggie Pizza. Can kids eat whole wheat bread? Can kids eat whole wheat pasta? Kids can and should eat whole wheat bread, like Wildgrain’s Whole Wheat Sourdough Loaf, and whole wheat pasta. Both are great, fiber-rich options for children and easy swaps if your current go-to is white bread and white pasta. To make the transition more appetizing, try pairing whole wheat pasta with your child's favorite sauce or whole wheat bread with fun toppings like peanut butter and fruit. Keep in mind that whole wheat bread and pasta can vary in taste, so it may be worth letting your child try a few different options to find their favorite. Is hummus a good snack for kids? Hummus, such as Wildgrain’s Traditional Hummus, is a great and nutritious snack for kids! Made from mashed chickpeas, hummus is rich in fiber, protein, healthy fats, and other key nutrients. It is also a versatile food that can be easily added to sandwiches or served as a dip alongside your child's favorite vegetables and crackers. Does fiber help kids feel full? What happens if children don’t get enough fiber? Yes, fiber helps kids feel full by slowing down digestion and helping to prevent overeating. If children don't get enough fiber in their diet, it can impact their health in various ways. A lack of fiber can lead to constipation, irregular bowel movements, and low energy levels, as fiber helps stabilize blood sugar levels. Fortunately, there are simple ways to incorporate more fiber into your child's diet to help them meet their daily fiber goals, like serving Wildgrain’s Traditional Hummus as a snack. How do picky eaters get fiber? How to sneak fiber into kids’ meals? Picky eaters can get more fiber in their diet by trying different fiber-rich foods and making a conscious effort to include their favorites regularly. This can be as simple as apples, bananas, berries, whole grain bread, or even popcorn! You can sneak fiber into kids' meals by pairing fiber-rich foods with something you know your child already loves. For example, add your child's favorite fruit to a bowl of oatmeal and top it with maple syrup, cinnamon or Wildgrain Coconut Granola, or use whole grain bread to make their favorite sandwich, whether that be a peanut butter and jelly or a BLT. There are so many delicious fiber-rich combinations to try that even a picky eater can boost their fiber intake. What are the best high-fiber foods for kids? What are the best high-fiber foods for children? The best high-fiber foods for kids are any foods your child enjoys that are naturally rich in fiber. Some popular options include fruits like berries, pears, and bananas, and vegetables like green peas, broccoli, and Brussels sprouts. Whole grains like whole wheat bread, whole wheat pasta, and popcorn, as well as legumes and nuts like lentils, black beans, and almonds, are also great high-fiber choices for kids. Any combination of these high-fiber foods, as well as many others, can help your child meet their daily fiber needs. Just be sure to check nutrition labels and consult your child's doctor to ensure they are getting the right amount of fiber for their age and needs. Where can I buy the best fresh high-fiber foods online? At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, fresh pastas, and more. Some of our popular items include Wildgrain's Traditional Hummus, Wildgrain Slow-Fermented Veggie Pizza, and Wildgrain Whole Wheat Sourdough Loaf. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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How to Choose the Best Whole Grain Bread: A Buyer’s Guide
By Dr. Jorge, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Whole grains have become a buzzword for optimal nutrition and health, but not all whole grain foods are created equal. How do you know if whole grain bread is truly whole grain? Read on to learn what to look for when choosing the best whole grain bread during your next trip to the store. Is real whole grain bread good for you? Is whole grain bread healthy? Yes, whole grain bread is one of the most nutritious bread choices you can make. Whole grain foods boast numerous health benefits, including a reduced risk of stroke, type 2 diabetes, heart disease, and colorectal cancer. Unlike white bread, whole grain bread contains the entire grain kernel, retaining fiber and essential nutrients that refined grain products lose during processing. Refined grains are stripped of part of the grain, removing critical vitamins, minerals, and fiber in the process. For anyone looking to make a simple but impactful dietary swap, whole grain bread is a nutritious addition to a balanced diet. How do you know if bread is 100% whole grain? The best way to identify 100% whole grain bread is to check the ingredients list on the bread’s label. Look for "whole grain" or "stoneground whole" next to the grain's name, or "whole wheat." You can also check the packaging for "100% whole wheat." Many whole grain breads will also display a whole grain stamp from the Whole Grains Council. If you see the 100% yellow stamp, all of the grain ingredients in that product are whole grain. Which breads are actually whole grain? How to identify a whole grain bread? Whole grain bread is any bread made from flour that uses the entire grain kernel. This includes 100% whole wheat bread, rye bread, and seeded bread, among others. To identify a whole grain bread, carefully check the ingredients list. A good indicator is that the first ingredient starts with "whole," such as "whole wheat flour" or "whole oats." If a whole grain ingredient is listed second rather than first, the product may be at most 50% whole grain. You can also check the packaging for a 100% whole grain label or yellow stamp from the Whole Grains Council. Be cautious of terms like "multigrain" or "made with whole grains," as these don't necessarily mean the bread is 100% whole grain. Is sourdough bread 100% whole grain? Is all sourdough bread made from whole grains? No, sourdough bread is not necessarily 100% whole grain. While sourdough bread can be made with whole wheat flour or rye flour, most sourdough bread is made with refined white flour or a mix of white and whole grain flours. As with other breads, check the ingredient label for "100% whole wheat sourdough" or "whole grain sourdough" to ensure you are choosing a fully whole grain sourdough bread. Which is better, whole wheat or whole grain bread? Neither whole wheat nor whole grain bread is better than the other. Both whole wheat bread and whole grain bread are equally nutritious, as they are made with the entire grain kernel, which is rich in fiber, vitamins, and minerals. The key difference is that "whole grain" is a broader term encompassing a variety of grains such as oat, wheat, and rye, whereas "whole wheat" refers specifically to bread made from whole wheat flour. Choosing between whole wheat bread and whole grain bread often comes down to personal preference or dietary needs. For example, a non-wheat whole grain bread such as rye or oat would be a better choice for those with a wheat sensitivity. Regardless of the choice, both whole wheat bread and whole grain bread are great additions to a balanced and healthy diet. Is store-bought whole grain bread healthy? What is the healthiest store-bought whole grain bread? Store-bought whole grain bread can be healthy, but the bread’s label is the best indicator of how nutritious that particular bread is. Many store-bought breads may appear to be made from whole grains but are actually mostly made with refined grains and contain added sugars and preservatives. The healthiest store-bought bread lists its first ingredient as a whole grain, such as whole wheat flour or whole oats. If the first ingredient says "wheat flour" or "enriched flour," the bread is likely made primarily from refined grains. You should also check the label for added sugars or other unnecessary ingredients. How do I choose the best whole grain bread? How do I buy the best whole grain bread for home? To choose the best whole grain bread, carefully evaluate the bread’s ingredients and nutrition label. The best whole grain bread will list a whole grain as the first ingredient, such as "whole wheat flour," "whole oats," or "whole rye," and contain limited ingredients overall. Look for bread with at least 3 grams of fiber per serving and no added sugars or excess sodium. Keep in mind that brown-colored bread is not necessarily whole grain, so always rely on the ingredients list rather than appearance when selecting the best whole grain bread for your home. What is the best whole grain bread to buy? The best whole grain bread is one made entirely from whole grains, whether that be oats, wheat, rye, barley, or spelt. Bread made from sprouted grains may offer more nutrients than regular whole grain bread, but the best way to evaluate any whole grain bread is by reading the nutrition label. Prioritize limited ingredients, little to no added sugar, and limited sodium. The taste and texture of whole grain bread can vary widely, so it might be worth trying a few different options to find the best whole grain bread for your preferences. Where can I buy whole grain bread online? At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include Wildgrain Whole Wheat Sourdough, Wildgrain Plain Sourdough Loaf and Wildgrain Rye Sourdough Loaf. Wildgrain’s Sourdough Bread is often considered to be among the best sourdough bread you can enjoy at home. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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Best Hummus for Protein
By Lucy Yanckello, Ph.D. Wildgrain, opens in a new tab, is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Hummus has earned its place as a pantry staple due to its versatility, pairing well with everything from raw vegetables to warm pita bread. Beyond its flavor, hummus also provides nutritional value, including a good amount of protein. Whether you’re looking to increase protein in your diet, in search of satisfying snacks, or simply curious about the contents of hummus, this article will break down everything you need to know. Does hummus have protein? Is hummus a good source of protein? Yes, hummus does have protein. The primary ingredient in traditional hummus is chickpeas, which are naturally rich in plant-based protein, providing around 7-8 grams of protein per serving. Tahini, another key ingredient, also contributes a small but notable amount of protein. Whether hummus qualifies as a “good” source of protein depends on how you define the term. A standard two-tablespoon serving of hummus contains around 2 grams of protein, with a quarter cup (4 tablespoons) providing closer to 4-5 grams. For a plant-based food, that is a reasonable amount of protein, especially when paired with other protein-rich foods. Additionally, it is worth noting that the protein in hummus comes along with fiber, healthy fats, and key micronutrients like iron and folate. This combination makes hummus a more well-rounded protein source compared to most processed snack foods. How to boost protein in hummus? What can I add to hummus to make it a complete protein? One of the simplest ways to boost the protein content of hummus is to add more tahini, or blend in additional chickpeas. You can also stir in greek yogurt, edamame, or white beans. Both edamame and white beans are higher in protein than chickpeas, and have a mild enough flavor to blend seamlessly into a classic hummus recipe. Another non-traditional add-in is hemp seeds, which blend smoothly into hummus and provide all nine essential amino acids (the building blocks of protein), making them one of the few plant-based complete proteins available. Hummus on its own is low in the essential amino acid methionine, however pairing hummus with grains, such as Wildgrain’s Pita Bread, creates a complementary amino acid profile that together provides all nine essential amino acids. Are chickpeas or hummus better for protein? Chickpeas and hummus are nutritionally very similar when it comes to protein, which makes sense given that chickpeas are the primary ingredient in hummus. A half cup of cooked chickpeas contains around 7-8 grams of protein, and a half cup of hummus contains around 6-7 grams. This modest difference reflects the dilution that occurs when chickpeas are blended with the other ingredients in hummus, but neither is significantly superior to the other in terms of protein content. Can you eat hummus on a high-protein diet? Yes, hummus can absolutely fit into a high-protein diet, but it works better as a complementary protein source rather than a primary one. With around 2 grams of protein per serving, hummus alone won’t carry the bulk of your protein goals for the day. However, it can add up meaningfully when consumed alongside other protein-dense foods. Pairing hummus with eggs, grilled chicken or legume-based dishes is a practical way to build a high-protein meal that also includes healthy fats and fiber. For example, pairing a generous spread of hummus with Wildgrain’s Pita Bread and hard-boiled eggs is a simple and satisfying high-protein meal that doesn’t require much effort. Which has more protein, hummus or peanut butter? Peanut butter has more protein than hummus per serving. Two tablespoons of peanut butter contain around 7-8 grams of protein, compared to roughly 2-3 grams in the same size serving of hummus. Hummus provides more fiber per serving than peanut butter, and is lower in overall calories, making it a better choice for those that are monitoring caloric intake alongside protein goals. Peanut butter on the other hand is much more calorie dense that works better in a high-calorie diet or as a pre- or post-workout fuel. Rather than thinking of the two as in competition, both can fit into your diet in moderation. Spread peanut butter on Wildgrain’s Sourdough Bread for breakfast in the morning, and dip Wildgrain’s Pita Bread in hummus for a nutritious afternoon snack. Which has more protein, hummus or cottage cheese? Cottage cheese has more protein than hummus. A half cup serving of cottage cheese has around 12-14 grams of protein, while the same serving as hummus provides only around 6-7 grams. Cottage cheese also contains all nine essential amino acids, making it a complete protein. However, both can find a place in any balanced diet and serve different dietary purposes - cottage cheese is typically a standalone snack or meal component, whereas hummus is used to enhance other foods as a dip or spread. Is hummus still good after being frozen? Hummus holds up reasonably well when done correctly - in an airtight container with a thin layer of olive oil on top to preserve texture and flavor. The texture may change slightly upon thawing, but stirring well or blending it briefly after thawing typically restores its smooth consistency. Frozen hummus keeps for up to four months. When ready to use, thaw it overnight in the refrigerator rather than room temperature to help maintain texture. If you are planning on freezing leftover Wildgrain Hummus, be sure to keep a batch of Wilgrain’s Pita Bread in the freezer alongside it, ensuring you’ll have a satisfying snack ready to go at a moment's notice. Is hummus actually healthy? Is hummus good for you? Hummus is one of the more nutritious packaged foods available and this is supported by its ingredient list. Made from chickpeas, tahini, olive oil, lemon juice, and garlic, traditional hummus is rich in plant-based protein, dietary fiber, heart-healthy monounsaturated fats, and an array of vitamins and minerals. This combination of nutrients supports everything from digestive health and blood sugar regulation, to cardiovascular health and satiety. The main caveat with hummus is that store-bought varieties can vary widely in quality, and often contain added oils, excessive sodium, or preservatives that diminish the nutritional profile. Opt for hummus with simple ingredients, such as Wildgrain’s Traditional Hummus, to ensure you are getting the most out of this nutrient dense food. Can you eat hummus and lose weight? Yes, hummus just like any food, can be a part of any balanced diet, even if you are trying to lose weight. Its combination of protein and fiber makes it a particularly satiating food, which means it can help curb hunger, reduce snacking, and ultimately help reduce overall caloric intake throughout the day. However, remember that hummus is calorie dense relative to its serving size so it is important to be mindful of the amount you are eating. Pairing it with low calorie foods such as carrots, cucumbers, and bell peppers, rather than chips or crackers can keep the overall calorie count of your snack lower while still delivering fiber and nutrients. It is important to consider the broader picture when trying to lose weight, which is that it is driven by overall dietary patterns rather than a single food. What needs to be taken into consideration is portion size so that a caloric deficit can be maintained, which is the most important factor in weight loss. Where can I buy the best fresh hummus and pita bread online? At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, fresh pastas, and more. Some of our popular items include our traditional hummus, slow-fermented artisanal pita, and plain sourdough loaf. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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Best Pasta for Fiber
By Lucy Yanckello, Ph.D. Wildgrain, opens in a new tab, is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Pasta has a complicated reputation when it comes to diet. It is a dinnertime staple in many households, but is often lumped in with “bad carbs” and pushed aside by those looking to eat healthier. Not all pasta is created equal, and fiber content is one of the biggest reasons why. Whether you’re looking to improve digestion, manage blood sugar, or simply feel satisfied after a meal, choosing the right pasta can make a difference. Does pasta have fiber? How much fiber is in pasta? Yes, pasta does have fiber but the amount varies significantly depending on the type of pasta you choose. Traditional white pasta made from refined wheat flour has a low fiber content, typically providing only about 1-2 grams per serving. The refining process of flour strips away the bran and germ of the wheat kernel, ultimately stripping away most of the fiber content. On the other hand, whole wheat pasta, legume based pasta (chickpea or lentil), and other fiber fortified pastas deliver a substantial amount of fiber. Whole wheat pasta typically contains around 6-7 grams per serving, while legume and bean based pastas contain between 6 and 13 grams per serving. Can pasta be high in fiber? What kind of pasta is high in fiber? Is pasta good for fiber? As a general reference, a food is considered a “good” source of fiber if it contains at least 3 grams per serving, and “high” in fiber if it reaches 5 grams or more. Depending on the variety, regular pasta could be classified as a “good” source of fiber, like Wildgrain’s Fresh Fettuccine which has 3 grams of fiber per serving and Wildgrain’s Fresh Rigatoni which has 4 grams of fiber per serving. Whole wheat pasta, legume based pasta, and bean based pastas are considered “high” fiber foods. For many people, swapping traditional white pasta for these high-fiber varieties is an easy way to improve overall fiber intake. Since most adults fall short of the recommended 25 to 35 grams of fiber per day recommendation, choosing whole-grain, legume-based, or bean-based pasta can help close this gap without drastically changing your diet. Is cooked pasta high in fiber? Does cold pasta have more fiber? Is white pasta high in fiber? Cooking pasta does not destroy or lessen its fiber content. The amount of fiber in cooked pasta depends on the type of pasta you start with. The pasta simply absorbs water and increases in volume when it is cooked. Cooking pasta al dente (firm to the bite) can help slow digestion and promote better satiety compared to pasta that has been cooked until mushy. Cold pasta can offer an additional digestive benefit because some of the starch converts to resistant starch after the pasta cools in the refrigerator. Resistant starch behaves in a similar way to fiber in the body by feeding beneficial gut bacteria. These bacteria in turn produce compounds beneficial for gut and overall health. White pasta is not considered high in fiber. Because the refining process removes the bran and germ of the wheat - where the fiber is concentrated - white pasta typically only contains about 1 to 2 grams of fiber per serving. To put it into perspective, whole-wheat pasta has more than double the fiber of white pasta, and legume- and bean-based pastas can provide 3 to 6 times as much. Just as with any food, white pasta can have a place in any diet in moderation, but if fiber content is your goal, white pasta may not be the best option. Which pasta has the most fiber? Among the available varieties, legume-based pastas made from chickpeas, lentils, or edamame tend to have the highest fiber content. Chickpea pasta provides approximately 8 grams of fiber per 2 ounce serving, lentil pasta around 9 grams, and edamame pasta around 11 to 13 grams. Whole wheat pasta is also a strong contender with around 6 to 7 grams per serving, and is often more accessible in terms of taste and texture for those trying to phase white pasta out of their diet. Does protein pasta have fiber? Yes, protein pasta typically contains meaningful amounts of fiber, especially when it is made from legumes like chickpeas and lentils, or from a combination of other plant based proteins such as soy and pea. These ingredients are naturally rich in both protein and fiber, so pasta designed to be higher in protein often adds a fiber boost as well. It is important to check the nutrition label, but in general, opting for protein pasta over regular white pasta is likely to provide you with a higher fiber content as well. Which has more fiber, pasta or rice? Pasta generally has more fiber than rice, especially when comparing white rice to white pasta. White rice contains less than 1 gram of fiber per serving, while white pasta typically contains around 1 to 2 grams per serving. For comparison, Wildgrain’s Fresh Rigatoni has 4 grams of fiber per serving. The gap between which has more fiber widens considerably when you compare whole-wheat varieties. Whole wheat pasta contains around 6 to 7 grams of fiber per serving, and brown rice contains only around 3 to 4 grams of fiber per serving. If fiber is the priority, opt for whole-wheat or legume-based pasta. Of course both rice and pasta can find a place in any balanced diet in moderation but if fiber is the priority, opt for pasta. Can I have pasta on a low-fiber diet? Yes. White pasta is one of the recommended foods for a low-fiber diet. When a low fiber diet is prescribed, the goal is to reduce burden on the gastrointestinal system and digestive tract. White pasta fits into this category perfectly because the refining process of flour removes most of the fiber. The key is to stick to plain white pasta and pair it with simple low fiber sauces – think light olive oil or strained tomatoes rather than sauces with chunky vegetables or legumes added in. If you are following a low fiber diet for medical reasons, be sure to stick to the specific guidance of your healthcare provider, as recommendations can vary based on the underlying condition the diet is prescribed for. Examples of low-fiber or no-fiber pasta include Wildgrain’s Potato Gnocchi and Wildgrain’s Fresh Cavatappi. How do you add fiber to pasta? How to increase fiber in pasta dishes? The easiest way to increase fiber in a pasta dish is to start with a high fiber pasta base. Swapping white pasta for whole-wheat or legume-based varieties can instantly add several extra grams of fiber before toppings and sauces are even considered. Beyond the pasta itself, adding fiber rich ingredients is key. Vegetables like broccoli, spinach, mushrooms, bell peppers, zucchini, and leafy greens add both fiber and nutrients and typically blend seamlessly into pasta dishes. Leaving tomatoes chunky instead of blending them smooth is a good way to add fiber to your sauce, and finishing touches such as nuts and seeds can add a small but meaningful fiber boost too. Are noodles high in fiber? What kind of noodles are high in fiber? Whether noodles are high in fiber depends largely on what they are made from. Traditional wheat-based noodles such as ramen, udon, and egg noodles are generally low in fiber, similar to white pasta. Egg noodles tend to be especially low in fiber because eggs do not contain fiber. However, some noodles do offer a significant amount of fiber. Soba noodles are made from buckwheat, providing more fiber and protein than typical wheat noodles. What is the best pasta for fiber? The best pasta for fiber is one that combines a meaningful amount of fiber content with a taste and texture that you genuinely enjoy. The healthiest option is one that you will realistically continue to incorporate into your diet. Legume-based pastas offer the best bang for your buck, providing anywhere from 6-13 grams of fiber per serving. These pastas provide plant based protein content as well, which will aid in helping you feel fuller for longer. If legume-based pastas feel too big of a leap in texture or flavor, whole-wheat pasta is a good stepping stone as it still provides more than double the fiber of white pasta. No matter which type you choose, pairing pasta with fiber rich vegetables, legumes, and sauces will amplify the nutritional value of your bowl and bring you within reach of your daily fiber goals. Where can I buy the best fresh pasta online? At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular pastas include Wildgrain’s Fresh Cavatappi and Wildgrain’s Fresh Tonnarelli, along with Wildgrain’s Classic Marinara Sauce and Wildgrain’s Cold-Pressed Extra Virgin Olive Oil. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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How to Choose the Best Celiac-Safe Bread: A Buyer’s Guide
By Dr. Jorge, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. If you have celiac disease, making sure your food is truly gluten-free can feel overwhelming. Even one accidental slip can make eating stressful. Keep reading to learn how to easily identify celiac-safe foods, so you can feel confident and at ease with your food choices. What foods are safe for celiacs? What foods should celiacs stay away from? Whole foods that are naturally gluten-free are considered safe for those with celiac disease. These include fruits, vegetables, meat and poultry, seafood, and dairy. Foods that contain wheat, rye, barley, and oats should be avoided, as they contain gluten. This includes foods made with white or whole wheat flour, such as cookies, crackers, cakes, and most pasta, which are considered unsafe for those with celiac disease. However, foods that are clearly labeled or certified gluten-free, such as Wildgrain Gluten-Free Bread and Wildgrain Gluten-Free Pasta, are safe to eat when they meet gluten-free standards. How to tell if food is celiac safe? How to tell if food is gluten-free? You can generally tell if food is gluten-free and celiac safe by carefully checking food labels. The first thing to look for is an official “gluten-free” label, which indicates the product meets FDA standards for gluten-free foods (containing less than 20 parts per million (ppm) of gluten). In addition, always scan the ingredients list and avoid wheat, barley, rye, malt, brewer’s yeast, and oats unless the oats are specifically labeled gluten-free. For people with celiac disease, it’s also important to check allergen statements and look for warnings about shared equipment or cross-contamination, as even trace amounts of gluten can trigger symptoms. What to look for on a label if you’re gluten-free? What is the certified gluten-free symbol? If you’re following a gluten-free diet, start by checking the food label for a clear “gluten-free” claim, the allergen statement, and the ingredients list for sources of gluten such as wheat, barley, and rye. You may also see a certified gluten-free symbol on the package, which indicates the product has undergone third-party, independent testing for gluten by an organization such as the Gluten-Free Certification Organization (GFCO). Some certifying bodies use stricter standards than the FDA’s gluten-free definition of less than 20 ppm of gluten. These products are often tested to 10 ppm, offering added assurance for people with celiac disease or gluten sensitivity. Is gluten always listed as gluten on labels? How to find hidden gluten in food labels? Gluten isn’t always listed as “gluten” on an ingredient label. Instead, it’s important to know which ingredients may contain gluten. While gluten itself may not be named explicitly, gluten-containing ingredients will be listed. These can appear under many names, including wheat protein, wheat starch, wheat bran, rye flour, bulgur, matzo, malt, durum wheat, spelt, and brewer’s yeast, among others. “Hidden gluten” can often be identified by scanning food labels for common ingredients that contain, or may contain, gluten. Some ingredients may also contain gluten depending on their source or how they’re processed, such as vegetable protein, natural flavors, artificial flavors, and vegetable starch. Identifying hidden gluten requires becoming familiar with ingredients that are commonly derived from wheat, barley, or other gluten-containing grains. Does food need to be certified gluten-free or made in a dedicated gluten-free facility to be safe for celiacs? Food does not necessarily need to be certified gluten-free or made in a dedicated gluten-free facility to be considered safe for people with celiac disease. These measures provide an additional safeguard for those following a gluten-free diet, but are not strictly necessary for a food to be considered safe. A gluten-free, celiac-safe food can be identified by carefully examining the food’s packaging and ingredient list for sources of gluten. However, certification or dedicated facilities may offer added reassurance for individuals who are highly sensitive to trace amounts of gluten or concerned about cross-contamination during manufacturing. What if the food is not labeled as gluten-free or certified gluten-free? What is the difference between gluten-free and gluten-free certified? Not all gluten-free foods will be labeled as gluten-free or certified gluten-free. This is especially true for naturally gluten-free foods such as fresh vegetables, eggs, and bottled water. Even so, it’s a good habit to double-check ingredient labels for gluten-containing ingredients. Gluten-free labeling is not required; however, the FDA requires that any food labeled as gluten-free contain less than 20 ppm of gluten. Foods labeled as certified gluten-free have undergone third-party testing to verify that they meet gluten-free standards. Should celiacs only eat certified gluten-free? No, people with celiac disease do not need to eat only certified gluten-free foods. For added assurance and peace of mind, some individuals may choose foods that are labeled as gluten-free or certified gluten-free. However, the most important step in selecting celiac-safe foods is carefully reviewing the ingredient label for gluten-containing ingredients. Factors such as individual sensitivity to gluten and concern about cross-contamination may also influence whether someone prefers certified gluten-free foods. Where can I buy the best gluten-free bread and gluten-free pasta online? At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for fresh pasta, breads, and pastries. Our gluten-free breads and pastas include Wildgrain Gluten-Free Country Loaf, Wildgrain Gluten-Free Sourdough Loaf, Wildgrain Gluten-Free Fresh Linguine, and Wildgrain Gluten-Free Cheese Tortellini. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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Ciabatta Bread: Healthy or Unhealthy?
By Dr. Jorge, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Is ciabatta bread your bread of choice? If so, you may be wondering whether it’s healthy and how it compares to other similar bread options. Keep reading to learn whether ciabatta bread is the right choice for you, and whether you can continue enjoying it while still reaching your health goals. Is ciabatta bread healthy or unhealthy? Ciabatta bread, like Wildgrain’s Slow-Fermented Ciabatta, can be healthy when it’s made with just a few simple ingredients: flour, water, salt, and yeast. Traditional ciabatta usually uses white (refined) flour, but whole wheat ciabatta versions offer more nutrients and health benefits. Enjoy it with protein, healthy fats, or veggies to make ciabatta bread a satisfying part of a balanced and nutritious meal. Is ciabatta bread healthier than regular bread? Is ciabatta healthier than white bread? Ciabatta bread can be a healthier choice than many processed white or “regular” breads. Made from just a few simple ingredients, traditional ciabatta bread, like Wildgrain’s Slow-Fermented Ciabatta, undergoes a longer fermentation process, which can increase its nutrient content and make it easier to digest compared to many other breads. That said, store-bought or highly processed ciabatta bread may not provide the same health benefits as bakery-quality ciabatta bread. Is ciabatta bread gut-friendly? Is ciabatta bread gluten-free? Ciabatta bread can be gut-friendly when it’s made traditionally. Traditional ciabatta bread, like Wildgrain’s Slow-Fermented Ciabatta, undergoes a slow, natural fermentation that acts like a pre-digestion, breaking down complex starches into simpler components and making ciabatta bread easier to digest. While this can be gentler on the stomach, ciabatta bread is not gluten-free. However, gluten-free ciabatta can be made using alternative flours like rice or corn flour. Which is better for you, ciabatta bread or sourdough bread or baguette bread? Sourdough bread, like Widgrain Sourdough Loaf, is generally considered a healthier option compared to ciabatta bread and baguette bread. Since sourdough bread undergoes a long, natural fermentation process, it is often easier to digest and tends to have a lower glycemic index than other bread types. This fermentation also helps break down compounds like phytic acid, which can interfere with mineral absorption. As a result, nutrients such as iron, magnesium, and zinc are more easily absorbed by the body, making sourdough bread a more nutritious choice. Ciabatta bread and baguette bread have very similar nutritional profiles, as both are typically made with refined flour and shorter fermentation times. Ciabatta bread is often considered slightly better due to its longer fermentation and the frequent addition of olive oil, which can contribute small amounts of healthy fats. That said, neither offers the same digestive or nutrient-absorption benefits as sourdough. Which is better for you, ciabatta bread or focaccia? Whether ciabatta bread or focaccia bread is the better choice depends on what you’re prioritizing. Both ciabatta bread and focaccia bread typically contain about 130-150 calories and 20-30 grams of carbohydrates per serving. Focaccia bread has a higher fat content because of the olive oil used in its preparation, with about 4.5 grams of fat per serving compared to roughly 0.5 grams in ciabatta bread. If you’re looking for a bread with fewer calories and less fat, ciabatta bread may be the better option. However, if you’re comfortable with the added healthy fats from olive oil and want a more filling bread, focaccia bread can be a good choice. Is ciabatta bread ok for diabetics? Can diabetics eat ciabatta bread? White ciabatta bread is typically not recommended for people with diabetes, as it has a high glycemic index and can cause blood sugar spikes. That said, ciabatta like Wildgrain’s Slow-Fermented Ciabatta may still be able to be enjoyed in moderation. Choosing whole grain or whole wheat ciabatta, or keeping portions small when opting for white ciabatta, can help reduce its impact on blood sugar levels and be a safer option for diabetics. What is the difference between ciabatta vs panini? Ciabatta is a type of bread known for its thin, crispy crust and light, airy interior. A panini, on the other hand, refers to a grilled Italian sandwich that is pressed flat, so the outside becomes crisp while the inside of the sandwich stays warm. Ciabatta bread like Wildgrain’s Slow-Fermented Ciabatta is a popular choice as a bread to use for panini sandwiches, but other breads like focaccia bread or baguette bread are also commonly used. Can you eat ciabatta bread every day and still lose weight? Can you eat ciabatta bread every day and still be healthy? Yes, you can enjoy ciabatta bread, like Wildgrain’s Slow-Fermented Ciabatta, every day and still lose weight or maintain good health, as long as it is eaten in moderation and as part of a balanced diet. Weight loss and overall health depend on total calorie intake and the quality of your overall eating pattern, rather than whether you eat ciabatta alone. Choosing reasonable portions, pairing ciabatta bread with protein, fiber-rich foods, and healthy fats, and opting for whole wheat ciabatta bread when possible can allow you to eat it daily while supporting long-term health and weight goals. Where can I buy the best fresh ciabatta bread online? At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular breads include Wildgrain Slow-Fermented Ciabatta Sandwich Rolls, Wildgrain Grain Sourdough Loaf, and Wildgrain Sourdough Whole Wheat Loaf. Learn more about Wildgrain and our artisanal baking and cooking methods for delicious breads and more. About the Author Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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