The Italian-born chef shows off the bread she makes

Anna Presio, a 73-year-old woman originally from Italy and now living in California, gained recognition through social media videos that feature her cooking in her native country. Recently, she shared her culinary creations for her son.

Interestingly, bread often gets a bad reputation. It’s been associated with inflammation, spikes in blood sugar, weight gain, type 2 diabetes, and even issues with mental health. Yet, experts suggest that there might still be a place for it in our diets—and it could even offer some benefits.

Jacob Zemer, a wellness expert and performance coach from Westchester, New York, points out that, thanks to modern food science, various bread products, including tortillas, bagels, and English muffins, can actually be nutritious. He emphasized that you don’t necessarily have to eliminate bread from your meals.

“We can still enjoy sandwiches and maintain good health,” Zemer told Fox News Digital.

He highlighted the importance of fiber, noting that many breads today are rich in it. Fiber plays a key role in lowering bad cholesterol, managing blood sugar levels, aiding gut health, and helping with digestion—it even keeps you feeling full longer. Plus, research indicates that a high fiber intake is linked to lower mortality rates.

The World Health Organization states that just 10 grams of dietary fiber can reduce the risk of major health issues, including heart disease and certain cancers, by approximately 10%. Zemer recommends looking for bread options that contain at least 4 grams of fiber per slice while being low in calories and sugar. For daily fiber intake, women should aim for 25 grams and men for 38 grams, though the Centers for Disease Control and Prevention reports that many Americans only consume about half of this daily requirement.

Regarding seed oils—which are often blamed for the processing of bread—Zemer mentioned that if the bulk of your meal consists of whole foods, a small amount of bread is generally insignificant.

Recommended Bread Options

Here are some of Zemer’s favorite options, along with suggestions on how to prepare them:

1. Trader Joe’s Carb-Savvy Tortilla

Each whole wheat tortilla boasts 45 calories, 6 grams of fiber, and 3 grams of protein.

2. Mission Carbohydrate Balance Flour Tortilla

This wrap has 70 calories, 17 grams of fiber, and 6 grams of protein.

3. Hero Classic White Pan

One slice includes 45 calories, 11 grams of fiber, and 5 grams of protein.

4. Solas Wheat & Butter Bread

This option offers 40 calories, 8 grams of fiber, and 4 grams of protein per slice.

5. Joseph’s Flax, Oat Bran, Whole Wheat Lava

A flatbread with 60 calories, 2 grams of fiber, and 6 grams of protein, while being sugar-free.

6. Schmidt Old Time 647 White Bread

Each slice contains 40 calories, 8 grams of fiber, and 2 grams of protein.

7. Royo Artisan Bread

This bread provides 11 grams of fiber and 3 grams of protein at just 30 calories per slice.

8. Schmidt Old Time 647 Plain Bagel

One bagel comes in at 160 calories, with an impressive 20 grams of fiber and 8 grams of protein.

9. Thomas’ Light Multigrain English Muffins

With 100 calories and 8 grams of fiber, each muffin also contains 4 grams of protein.

Zemer emphasizes the importance of enjoying your food, saying, “It’s really, really important that you enjoy what you eat. That’s the only way it’s sustainable.”