Bread is a daily food for many households. Although it can be part of a balanced diet, not all breads support health in the same way, especially when it comes to blood pressure.

Healthiest Bread For Blood Pressure Patients

Sprouted whole grain bread emerged as the top choice for blood pressure support, according to dietitians, as per Healthline. Its advantage lies in its rich nutrient profile, particularly its fiber content and key minerals that play a role in blood pressure control.

Sprouted Whole Grain Bread: Why Is It Healthy?

Sprouted whole-grain bread is made using whole, intact grains. “The fiber present in these grains is linked to lower blood pressure, likely because it supports healthier blood vessels, helps regulate appetite, and aids in maintaining a healthy weight,” said Alexander LeRitz, MSc, RDN, CDN, CNSC, CPT, a registered dietitian at JM Nutrition, in an interview with Health.

Research shows that boosting fiber intake can be an effective way to bring down blood pressure. Studies suggest that women with high blood pressure may benefit from consuming around 28 grams of fiber daily, while men may need closer to 38 grams.

“As a general guideline, aim for bread that provides at least 3 to 5 grams of fiber per slice,” Vickie Klimantiris, RD, LDN, told Health.

Sprouted whole-grain bread also contains higher amounts of minerals that help regulate blood pressure, particularly magnesium, compared to bread made with refined white flour. For instance, two slices of Ezekiel Sprouted Whole Grain Bread provide about 12% of the Daily Value (DV) for magnesium, while the same serving of white bread offers only about 3%.

In addition, sprouted whole-grain breads such as Ezekiel bread tend to be much lower in sodium than white bread. Two slices of Ezekiel bread contain roughly 150 milligrams of sodium, compared to 268 milligrams in an equivalent serving of white bread.

“Sprouted whole grain bread also has a lower glycemic effect than white bread, so it doesn’t cause sharp spikes in blood sugar after meals,” said Rachael Ajmera, MS, RD, a dietitian, writer, and founder of Nutrimental, speaking to Health.

Sprouted Whole Grain Bread: Nutrition Breakdown

Here is the nutritional profile for one slice of bread:

• Calories: 80
• Carbohydrates: 15 grams (g)
• Fiber: 3–5 g
• Protein: 4 g
• Fat: 0.5 g
• Sodium: 75 milligrams (mg)
• Magnesium: 26 mg

Although sprouted whole grain bread ranked highest, dietitians also highlight sourdough as a blood pressure-friendly choice.

“I often recommend sourdough for people with high blood pressure because the fermentation process creates peptides that may help lower blood pressure by allowing blood vessels to relax,” Klimantiris explained.

For added benefits, it’s best to choose sourdough made with whole-grain flour. Whole-grain versions provide more fiber and minerals that support healthy blood pressure, including magnesium, compared to sourdough made with refined flour.

What Makes This Bread ‘The Best’ For Blood Pressure Patients?

The best bread for blood pressure is one that delivers higher amounts of nutrients known to support healthy blood pressure levels, especially fiber and magnesium.

When choosing a bread that supports blood pressure health, keep the following in mind:

• Look for bread that provides at least 3 grams of fiber per slice
• Choose options made with whole grains
• Select breads with 140 milligrams of sodium or less per slice

To support better blood pressure control, pair bread with nutrient-dense toppings such as avocado, hummus, low-sodium turkey, nut butters, or a variety of vegetables to build filling, heart-healthy meals.

Black or forbidden rice, especially from Manipur, Assam and Meghalaya, has long been PM Narendra Modi's favorite superfood and experts say it has even more antioxidants than blueberries!

Registered dietitian Beth Czerwony, RD, noted: "Black rice has been slow to cross over to places outside of Asia, but we are finally starting to understand its benefits as a healthy, appetizing and beautiful food."

Belonging to the species Oryza sativa, the rice refers to a type of heirloom rice that is used in traditional Chinese medicine and was once reserved only for the wealthy and powerful, which is why it's known as 'forbidden'.

Black rice may be long-grain, medium or short-grain. Grown on a small scale, this rice is not as common as white, brown and red rice and is primarily grown in India's Northeastern states, as well as West Bengal, Odisha and Jharkhand.

Here are some of its health benefits:

1. Improves Eye Health

Research shows that black rice contains high amounts of lutein and zeaxanthin, two types of carotenoids that work as antioxidants to help protect your eyes from potentially damaging free radicals.

In particular, lutein and zeaxanthin have been shown to help protect the retina by filtering out harmful blue light waves, which are transmitted from all electronic devices as well as LED lamps. While it helps with alertness and mood during the day, excessive blue light exposure at night can suppress melatonin and disrupt sleep-wake cycles.

Previous research also suggests that black rice's high antioxidants may play an important role in protecting against age-related macular degeneration (AMD), which is the leading cause of blindness worldwide. It may also decrease the risk of cataracts and diabetic retinopathy (a complication of diabetes that affects the eyes).

2. Helps With Blood Sugar Management

Black rice is especially beneficial for those suffering from Type 2 diabetes as antioxidants and phytochemicals can improve your body’s sensitivity to insulin. This helps the body to better use glucose, slows the rate at which the body absorbs sugar and lowers overall sugar levels in your blood.

3. Rich Source of Essential Nutrients

Black rice stands out among rice varieties due to its high protein content. In comparison to brown rice, which contains 7 grams of protein per 100 grams, black rice offers 9 grams. It is also a valuable source of iron, a mineral crucial for oxygen transport in the body.

A quarter cup (45 grams) of uncooked black rice provides:

Calories: 160

Fat: 1.5 grams

Protein: 4 grams

Carbohydrates: 34 grams

Fiber: 1 gram

Iron: 6% of the Daily Value (DV)

4. Reduces Oxidative Stress

High levels of oxidative stress have previously has been associated with an increased risk of several chronic conditions, including heart disease, Alzheimer’s, and certain forms of cancer.

5. Boots Heart Health

While research on black rice and heart health is ongoing, its high flavonoid has been linked to a lower risk of cardiovascular disease.

Certain studies suggest that anthocyanins can improve cholesterol levels by increasing HDL (good) cholesterol and reducing LDL (bad) cholesterol. While further research is needed, early findings suggest black rice may help reduce plaque buildup in arteries, which can help prevent atherosclerosis and reduce the risk of heart attack.

A vitamin found in everyday foods may be quietly influencing how often people go to the bathroom. A large new study suggests that vitamin B1, also called thiamine, could play a role in gut movement, the process that pushes food through the digestive system.

Gut motility is more important than many people realize. When it slows down, constipation can become a problem. When it speeds up too much, people may find themselves rushing to the toilet more often than usual. Researchers wanted to understand what controls this pace and their findings pointed to an unexpected nutrient.

What the Study Looked At

An international team of researchers analyzed genetic and health data from more than 268,000 people of European and East Asian ancestry. Participants were asked how frequently they had bowel movements, which researchers used as a practical indicator of gut motility.

By examining millions of genetic markers, the team identified 21 genetic regions linked to how often people passed stools. Some of these were already known to play a role in digestion, while others had never before been connected to gut function.

Using genetics allowed the researchers to map the biological systems that influence how fast the gut works. Many expected pathways appeared, including those related to nerve signaling and bile acid metabolism. But one result stood out clearly.

The Unexpected Role of Vitamin B1

The strongest surprise came from genes involved in vitamin B1 metabolism. Two specific genes that help transport and regulate thiamine in the body showed a strong link to stool frequency.

Vitamin B1 is essential for energy production and nerve health. This includes the nerves and muscles that coordinate movement in the intestines. These rhythmic contractions are what push food through the digestive tract, making thiamine a plausible player in gut function.

To see whether this genetic connection translated into everyday habits, researchers analyzed dietary data from nearly 100,000 participants in the UK Biobank.

Does Diet Make a Difference?

The data showed that people who consumed higher amounts of vitamin B1 tended to have more frequent bowel movements. This suggested that diet could influence gut movement, at least to some extent.

However, the effect was not seen equally in everyone. The relationship varied depending on a person’s genetic makeup. This suggests that some people may process or respond to vitamin B1 differently than others.

In simple terms, vitamin B1 may help regulate how fast the gut moves, but genes help decide how noticeable that effect is.

Important Limits to Understand

The researchers stressed that the findings have limits. Stool frequency alone does not capture the full picture of digestive health. It does not reflect stool consistency, abdominal pain, bloating, or discomfort, all of which are important symptoms.

The study also relied on self reported dietary information, which can be inaccurate. In addition, genetic associations do not prove direct cause and effect.

Crucially, the findings do not mean that taking vitamin B1 supplements will fix constipation or digestive issues. The exact biological pathway is still unclear.

What This Means Going Forward

This research adds to growing evidence that digestion is shaped by both diet and genetics. While vitamin B1 appears to be involved in gut movement, digestive problems are complex and highly individual.

People experiencing ongoing bowel issues should consult a doctor rather than turning to supplements on their own. What helps one person may not help another.

For now, the study opens an interesting door into how everyday nutrients may influence basic digestive functions.

Could there be a diet that allows you to eat more and still helps you lose weight? For the longest doctors and health experts praised the Mediterranean diet. This is because it is heart-friendly, and has a mix of fruits, whole grains, vegetables, and sea food. However, new research suggests that even a simpler diet would work better. As per British scientists, by simply cutting out ultra-processed foods, and sticking to unprocessed whole foods could lead to greater calorie reduction and weight loss.

Eating More, And Still Losing Weight? What Is Working

The key is to reduce the intake of calories, which is possible when you cut your ultra-processed foods. In a study, researchers found that people who followed a completely unprocessed diet consumed around 330 fewer calories per day than those who ate more processed food.

What surprised scientists was that participants actually ate more food by volume. Those on the whole-food diet consumed about 57 percent more food overall, yet still ended up eating fewer calories. The reason lies in the type of foods they chose, such as fruits, vegetables, salads, and lean proteins, which are naturally lower in calorie density.

This means people could eat larger portions, feel full, and still reduce their total energy intake.

Read: Ultra-Processed Foods May Add 330 Extra Calories A Day, Study Finds

Why Are Ultra-Processed Foods Problem?

Ultra-processed foods, often called UPFs, include items like ready meals, packaged snacks, sugary cereals, sweets, and hot dogs. These foods are typically high in calories, sugar, unhealthy fats, and additives, while being low in fiber and nutrients.

Ultra-processed foods, engineered with additives, preservatives, and artificial ingredients, now comprise over half the average American diet, based on data from the U.S. Department of Agriculture. Their ubiquity and intensive marketing have made them seem inevitable, but accumulating evidence indicates that the health toll is much more serious than realized.

Under the NOVA food classification system, UPFs are defined by their intensive industrial processing, which is typically used to produce hyper-palatable and highly profitable foods. Yet, the convenience comes with an increasingly large body of evidence showing that these foods contribute to a variety of chronic diseases, including cardiovascular disease, obesity, diabetes, depression, and various forms of cancer.

Researchers say UPFs may quietly push people towards overeating without realizing it. Even small portions can contain a large number of calories, making weight gain more likely over time.

The study suggests that when people are given the option to eat foods in their natural or minimally processed form, they tend to make smarter choices on their own.

Also Read: Are All Ultra-Processed Foods Bad For You? Experts Say Some Are Better Than Others

How Was The Study Conducted?

The research followed 20 overweight adults, including 10 men and 10 women, with an average age of 31. Participants were divided into two groups.

One group followed a two-week diet based on minimally processed foods such as vegetables, fruits, salads, and lean meats. The other group ate a diet rich in ultra-processed foods like hot dogs and ready meals. After two weeks, the groups switched diets.

Importantly, the meals were matched for nutrients such as fat, protein, carbohydrates, salt, and fiber. Despite this, those eating whole foods consumed fewer calories and lost nearly one kilogram in weight.

Feeling Fuller and Reducing Cravings

Researchers believe fruits and vegetables played a key role. These foods are high in water and fibre, which lowers their energy density. As a result, people can eat more without consuming too many calories.

Experts also point out that natural fiber helps people feel full for longer and supports gut health. Fibre can trigger hormones that regulate appetite, reducing cravings and helping with long-term weight control.

What This Means for Everyday Diets

The findings add to growing evidence linking ultra-processed foods to a range of health problems. Studies have previously associated high UPF intake with dozens of illnesses.

In the UK, ultra-processed foods make up about 57 percent of the average diet, one of the highest levels in Europe. Experts recommend that around 80 percent of daily food intake should come from whole or minimally processed foods.

The message from scientists is simple. You do not need complicated diet rules. Choosing foods closer to their natural form may help you eat better, feel fuller, and lose weight more sustainably.