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The 7 Healthiest Types of Bread

Health + Wellness
The 7 Healthiest Types of Bread
Linda Raymond / Moment / Getty Images

By Lizzie Streit, MS, RDN, LD

Dozens of varieties of bread line store shelves and fill cookbooks, though some are healthier than others.


Certain types are high in fiber, vitamins, and minerals, while others are made from refined grains and offer little in terms of nutrition.

Naturally, you may wonder what kind of bread is healthiest.

Here are the 7 healthiest breads you can choose.

1. Sprouted Whole Grain

Sprouted bread is made from whole grains that have started to sprout from exposure to heat and moisture.

Sprouting has been shown to increase the amount and availability of certain nutrients (1).

One study found that pita bread made with 50% sprouted wheat flour had over 3 times as much folate, a vitamin critical for converting food into energy, than pita made without sprouted wheat flour (2).

Studies reveal that sprouting also increases grains' antioxidants while decreasing antinutrients, or compounds that bind to minerals like iron and block their absorption (3, 4).

What's more, this process breaks down some of the starch in grains and decreases carb content.

Therefore, sprouted grains do not increase blood sugar as much as other grains, making them a good choice for people with diabetes or reduced blood sugar control (5).

Plus, most sprouted breads are high in fiber and protein. As such, they're more filling than more refined breads (6).

One slice (34 grams) of Ezekiel 4:9 Sprouted Whole-Grain Bread offers (7):

  • Calories: 80
  • Protein: 4 grams
  • Fat: 0.5 grams
  • Carbs: 15 grams
  • Fiber: 3 grams

Summary

Sprouting helps increase the amount and availability of certain nutrients. Breads made from sprouted whole grains are high in fiber, vitamins, and minerals, and may have less of an impact on blood sugar than other breads.

2. Sourdough

Sourdough is made through a fermentation process that relies on naturally occurring yeast and bacteria to make the bread rise (8).

Fermentation helps reduce the number of phytates, also known as phytic acid, that bind to certain minerals and impair their absorption (9).

One study found that sourdough fermentation helped decrease phytate content by over 50% compared to using conventional yeast (9).

Sourdough may also be easier to digest than other breads, possibly due to its prebiotics, as well as the probiotics created during the fermentation process (8).

Probiotics are healthy bacteria found in your body and certain foods, whereas prebiotics are non-digestible fibers that feed these bacteria. Getting enough of each promotes good gut health and digestion (10).

Finally, sourdough bread is thought to have a low glycemic index (GI), a measure of the impact a food has on blood sugar (11).

This is because the bacteria in sourdough may help decrease the rate at which starch is digested, making this bread less likely to cause a big spike in blood sugar (11, 12).

Sourdough can be made with both whole-wheat and white flours. While each provides the benefits associated with fermentation, whole-wheat sourdough has more fiber, iron, and other nutrients (13, 14).

One slice (47 grams) of whole-wheat sourdough gives (14):

  • Calories: 120
  • Protein: 4 grams
  • Fat: 0 grams
  • Carbs: 20 grams
  • Fiber: 3 grams

Summary

Sourdough bread is made through a fermentation process that boosts its digestibility, improves the availability of certain nutrients, and lowers its blood sugar effects.

3. 100% Whole Wheat

Whole grains keep the entire grain intact, including the germ, endosperm, and bran. The bran, which is the hard, outer layer, is high in fiber (15).

The bran and germ also contain protein, fat, vitamins, minerals, and beneficial plant compounds, while the endosperm is mostly starch (15).

That's why whole grains, including whole wheat, are higher in fiber and considered more nutritious than refined grains, which have been processed to remove the bran and germ.

Whole grains have been linked to numerous health benefits, including a decreased risk of type 2 diabetes, heart disease, and certain cancers (16, 17).

However, it's important to note that many manufacturers label breads "whole wheat" so that they appear healthier, even when they mostly consist of refined flour.

Look for breads that have 100% whole-wheat or whole-grain flour listed as their first ingredient and do not sneak unnecessary ingredients, such as added sugars or vegetable oils.

One slice (46 grams) of whole-wheat bread contains (18):

  • Calories: 110
  • Protein: 4 grams
  • Fat: 0.5 grams
  • Carbs: 23 grams
  • Fiber: 4 grams

Summary

Whole-wheat bread made from 100% whole-wheat flour is higher in fiber, vitamins, and minerals than breads made from refined wheat.

4. Oat Bread

Oat bread is typically made from a combination of oats, whole-wheat flour, yeast, water, and salt.

Since oats are highly nutritious and linked to a number of health benefits, oat bread can be a healthy choice.

In particular, oats are high in fiber and beneficial nutrients, including magnesium, vitamin B1 (thiamine), iron, and zinc. The fiber in oats, known as beta-glucan, may help lower cholesterol levels, regulate blood sugar, and decrease high blood pressure (19, 20, 21, 22).

A review of 28 studies found that eating 3 grams or more of oat beta-glucan per day significantly decreased LDL (bad) and total cholesterol levels compared to not eating oats (20).

The study also found that the cholesterol-lowering effects of beta-glucan in oats were greater in people with higher baseline cholesterol levels (20).

However, just because a bread has "oats" or "oatmeal" on its label doesn't mean that it's healthy. Some oat breads only have a small amount of oats and are mostly made of refined flours, added sugars, and oils.

To find a more nutritious oat bread, look for one that lists oats and whole-wheat flour as the first two ingredients.

One slice (48 grams) of whole-grain oat bread contains (21):

  • Calories: 130
  • Protein: 6 grams
  • Fat: 1.5 grams
  • Carbs: 23 grams
  • Fiber: 4 grams

Summary

Oat bread made from oats and whole-grain flour boasts the fiber beta-glucan, which may help lower cholesterol and has been linked to a number of health benefits.

5. Flax Bread

Flax bread, which is made primarily from whole-grain flours and flax seeds, is one of the healthiest breads you can eat.

This is because flax seeds are highly nutritious and offer a number of health benefits. Particularly, they are an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid found in plant foods (23).

A large review of 27 studies found that a high intake of dietary ALA was associated with a lower risk of heart disease (24).

What's more, flax seeds boast compounds called lignans that can act as antioxidants in your body and may help protect against certain cancers (25).

In fact, one study in 6,000 postmenopausal women suggested that those who regularly ate flax seeds had an 18% lower chance of developing breast cancer compared to those who did not eat them (26).

Interestingly, those who ate flax bread were 23% less likely to get breast cancer than those who didn't eat it (26).

However, it's important to note that this study was observational. More research is needed to understand the connection between flax seeds and cancer risk.

Nevertheless, eating flax bread and other foods with flax seeds may have additional benefits, such as improved digestive health (27).

Be sure to look for flax breads made with minimal ingredients, such as whole-wheat and/or sprouted whole-grain flours, yeast, water, salt, and flax seeds.

One slice (34 grams) of Ezekiel Sprouted Whole-Grain Flax Bread contains (28):

  • Calories: 80
  • Protein: 5 grams
  • Fat: 1 gram
  • Carbs: 14 grams
  • Fiber: 4 grams

Summary

Flax bread contains plant-based omega-3 fatty acids that promote good heart health, as well as compounds called lignans that may help protect against certain cancers.

6. 100% Sprouted Rye Bread

Rye closely resembles wheat but is usually darker and denser.

Traditional rye bread is only made from rye flour and does not contain any wheat flour, whereas most modern rye breads are made from a combination of the two. Rye loaves also typically have caraway seeds baked into them.

When compared to wheat, rye is often considered more nutritious. In fact, studies show that rye bread may lead to greater fullness and have less of an impact on blood sugar than wheat bread (29, 30).

One study in 12 healthy adults found that those who ate whole-grain rye bread released significantly less insulin, a hormone that regulates blood sugar, than those who ate white-wheat bread (30).

Having too much insulin in your blood is associated with obesity and may increase your risk of type 2 diabetes (31, 32).

Rye's ability to lower your body's insulin response is likely due to its high soluble fiber content.

Soluble fiber is a non-digestible carbohydrate that dissolves in water and becomes gel-like in your gut. Eating foods with soluble fiber helps slow your digestion of carbs, which decreases insulin release and reduces blood sugar spikes (33, 34, 35).

The healthiest rye breads are made from 100% whole-grain sprouted rye flour, in addition to other sprouted grain flours. Since sprouting increases grains' fiber content, sprouted rye is higher in fiber and healthier than non-sprouted rye (36, 37).

One slice (28 grams) of sprouted rye bread provides (38):

  • Calories: 60
  • Protein: 4 grams
  • Fat: 1 gram
  • Carbs: 12 grams
  • Fiber: 3 grams

Summary

Sprouted rye bread is high in soluble fiber, which helps slow your digestion of carbs and decrease your body's insulin response.

7. Healthy Gluten-Free Bread

Gluten-free breads are made without glutenous grains like wheat, rye, or barley.

They are safe options for people who need to avoid gluten, such as those with celiac disease or gluten sensitivity.

While the exact ingredients in gluten-free loaves depend on the type, they are typically made from a mix of gluten-free flours, such as brown rice, almond, coconut, tapioca, potato, or corn flours.

Many people wrongly assume that gluten-free breads are healthier than those that contain gluten. However, most gluten-free varieties are made from refined flours and high in added sugars, as well as other unnecessary additives.

However, those made from almond or coconut flours, such as Barely Bread, tend to be lower in carbs and calories but higher in fiber and protein than loaves made from wheat or other grains (39).

The higher fiber and protein content in these products may help fill you up more than other breads while packing fewer calories and less starch (40).

One slice (36 grams) of Barely Bread 100% Grain-Free bread gives you (39):

  • Calories: 90
  • Protein: 3 grams
  • Fat: 5 grams
  • Carbs: 6 grams
  • Fiber: 5 grams

Summary

Some gluten-free breads harbor refined flours that are high in starch and unhealthy sweeteners, so be sure to choose ones that have healthier ingredients, fewer carbs, and more fiber.

How to Choose a Healthy Bread

To choose a healthy bread, look for brands that have:

  • 100% whole-grain or sprouted flours listed as the first ingredient, with limited other ingredients
  • 3–5 grams of fiber and 3–6 grams of protein per slice
  • No added sweeteners

One of the best ways to ensure that you're choosing a healthy bread is to make it yourself. This way, you can control the ingredients. Hundreds of recipes for homemade breads are available online to suit most every dietary need.

Keep in mind that while the breads on this list are healthier than other varieties, bread is generally not as nutritious as other whole foods.

Fruits, vegetables, legumes, nuts, and seeds, as well as whole grains that have not been milled into flour, typically pack more fiber and beneficial nutrients than bread.

What's more, many breads are made with added sugars and vegetable oils high in omega-6 fats, such as soybean oil. Excess intake of these ingredients has been linked to chronic inflammation that may lead to illnesses, including heart disease (40, 41).

In addition, some people may need to reduce their carb intake and thus limit bread consumption, such as those with type 2 diabetes or prediabetes, as well as anyone on a low-carb diet (42).

That said, bread can be enjoyed in moderation — as part of a balanced diet that includes a variety of other nutritious foods.

Summary

When choosing a healthy bread, look for ones with 100% whole-grain or sprouted flour and without added sugars and vegetable oils.

The Bottom Line

Some breads are healthier than others.

To choose a beneficial bread, look for varieties made from 100% whole-grain and/or sprouted-grain flours. Make sure your bread has no added sweeteners or vegetable oils.

A few good options include sourdough, rye, flax, and oat breads.

Whichever you choose, remember to eat bread in moderation as part of a balanced diet, alongside a variety of nutritious whole foods.

Reposted with permission from our media associate Healthline.

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Trending

Do you feel embarrassed due to the foul odor coming from your mouth? Or your oral hygiene isn't as good as before, and you are suffering from gingivitis (inflammation of gums)?

Well, these oral problems are skyrocketing, and even young people are suffering from oral issues that result in a lack of confidence.

It's common to change your toothpaste by seeing the TV commercials that claim to free you from bad breath or sensitive teeth, but these products don't always work.

Fighting oral issues isn't that easy, even if you religiously follow what your primary school teacher has taught, to "Brush two times a day!"

Well, there is a much-hyped supplement in the market that claims to help you fight all of these oral issues: The Steel Bite Pro.

Steel Bite Pro is an oral supplement that claims to cure bad breath and other such oral issues like sensitivity and gum problems.

But does the supplement really work, or is it just like the useless toothpaste that you tried before? Let's find out in this review.

Who Should Use Steel Bite Pro?

The best part about Steel Bite Pro is that anyone can use the supplement to get rid of oral issues. The supplement contains natural ingredients such as turmeric, zinc, alfalfa, jujube seeds, and much more, so there are no chemicals at all.

No matter whether you are 20 or 60, you can use this supplement to overcome oral issues and get the confidence back that you are missing due to bad odor and sensitive teeth.

Steel Bite Pro Review: Overview of the Supplement

Steel Bite Pro is an all-natural supplement that contains a mix of natural supplements to rebuild your gums and teeth.

The supplement contains 29 different foods that help you reduce the gum pain and other dental problems you have been facing for years.

More than 55,000 people have used Steel Bite Pro till now, and the results of the supplement are pretty impressive. Furthermore, the supplement is prepared in an FDA-approved facility in the USA.

It is available in the form of pills that you can consume anytime, so using the supplement is incredibly convenient. There are numerous benefits of using the Steel Bite Pro as it solves a plethora of dental problems.

Click here to Get the Best Deal on Steel Bite Pro from the Official Website.

Pros and Cons: Steel Bite Pro

To understand the supplement better, it is essential to know about its pros and cons.

Pros

Convenient to Use

The dietary supplement is convenient to use as it comes in the form of pills. You can take the pill anytime, even when you are in your office or somewhere else. Now there is no need to use multiple kinds of toothpaste and splurge money by visiting a dentist.

All-Natural Ingredients

All the ingredients present inside the supplement are natural, and there are no chemicals that can harm your teeth or gums.

Affordable

When you compare the cost of 1 bottle with the cost of a special toothpaste with the fee that your dentist charges, Steel Bite Pro will seem much more affordable. The supplement is available in multiple packages, so you will find it affordable to use.

No Side Effects at All

There are no side effects to using Steel Bite Pro, so you can rest assured that you won't face any headaches or other issues while curing the oral issues. The reason why Steel Bite Pro has no side effects is due to its natural ingredients.

Designed by Experts

The supplement is designed by experts that have been in the industry for years.

No Additional Medicines Are Required

When you are using Steel Bite Pro, you can avoid using other medicines that you have been taking to cure oral issues.

Attacks on the Pain

There are several ingredients present in Steel Bite Pro that attack tooth and gum pain so that you get some instant relief with the supplement.

Comes With a Money Back Guarantee

The supplement comes with a 60-day money back guarantee, so you can claim a full refund if you find the supplement isn't working for you, or if it isn't doing what the manufacturer has promised.

Cons

You Can Purchase It From the Official Site Only

The supplement is only available for purchase from the Official Website. Sometimes the supplement gets out of stock, so you have to wait for it to get back in stock.

A Single Bottle Costs More

If you buy a single bottle of the supplement, it'll cost you more than other packages with multiple bottles.

Ingredients in Steel Bite Pro

All the ingredients present in Steel Bite Pro are natural and have proven benefits for humans. Here is a list of supplements explained in detail and how they can benefit you if you start using Steel Bite Pro.

Turmeric

As per a study, there are innumerable benefits of using turmeric on your teeth. The natural herb has antimicrobial properties that help remove the plaque effectively from the teeth, exterminate bacteria and help cure sensitivity.

Moreover, turmeric is good for fighting oral inflammation issues. When applied on teeth, the ingredient gives instant relief from pain and is effective in curing mouth ulcers as well.

Berberine

Berberine is a natural herb with proven antioxidant power to help you get rid of microorganisms developing inside the mouth. Furthermore, the ingredient has anti-inflammatory properties and is good for curing oral issues caused due to viruses and bacteria.

Yarrow

It is another natural ingredient that is used in a range of health supplements due to its healing power. The ingredient naturally heals the gums and the damage caused to the teeth by bacteria and microorganisms.

As per a study, it helps reduce the infection, oral pain, and cures other dental issues.

Milk Thistle

Your liver has a significant impact on your oral health, and that's where milk thistle works. The natural ingredient eliminates toxins from the liver and detoxifies your mouth as well.

Here is a study that proves how milk thistle is beneficial in detoxifying the liver.

Alfalfa

The decaying of teeth is the initial phase of damage caused by bacteria thriving inside your mouth. Alfalfa works by reducing tooth sensitivity drastically and repairs the tooth decay caused by the bacteria.

It even stops the bacteria from growing further so you can expect good oral health.

Ginger

A lot of natural supplements for teeth contain ginger because of its benefits on the teeth and the stomach. This ingredient present in the Steel Bite Pro reduces nausea and inflammation.

As per this study, there are umpteen other benefits of ginger as well, such as it maintains the pH inside your mouth.

Jujube Seeds

Jujube seeds are good for boosting the immunity. Also, the ingredient has excellent antioxidant properties and is rich in Vitamin C, which is beneficial for the teeth and overall oral health.

Dandelion

Dandelion is a natural ingredient extracted from herbs. The ingredient is rich in minerals and has immense benefits such as fighting the bacteria and preventing the infections occurring inside your mouth.

Zinc

Zinc is essential for teeth, and that is why many toothpaste brands advertise that their product contains a good amount of zinc. Further, zinc is a natural immunity booster and fights against bacteria to prevent gum disease and cavities.

Moreover, zinc repairs the enamel on your teeth that's damaged due to toothpaste or any other reasons. Here is a study that shows the benefits of zinc for your teeth and mouth.

Chicory Root

Chicory root acts as a catalyst and increases the effectiveness of other ingredients. The reason why you get instant relief from pain after using Steel Bite Pro is due to the presence of chicory root in the pills.

Celery Seeds

Bacteria result in bad odor and can create cavities in the teeth. Furthermore, some bacteria result in tooth decay and harm the gums. The celery seeds fight these bacteria and prevent further growth.

Yellow Dock

To stay healthy, the teeth need to absorb the minerals present in the saliva. When your teeth are damaged for any reason, they stop absorbing the minerals, and the damage continues further.

Yellow dock helps the teeth to absorb the minerals while reducing the inflammation. Various studies have proven the efficacy of yellow dock for teeth and gums, and it is a natural and effective ingredient to keep the teeth healthy.

Raspberry, Chanca Piedra, and Artichoke

These three natural ingredients have similar properties and contribute a lot to the effectiveness of Steel Bite Pro. The ingredients have good amounts of vitamins and minerals, including Vitamin K, Vitamin C, magnesium, phosphorus, and folate.

The purifying agents will remove bacteria and other impurities from the mouth so that the other ingredients work well by repairing the teeth and gums.

Feverfew

The worst thing about oral issues is the pain that you have to go through. Steel Bite Pro claims to help with the pain as it contains feverfew, which is a natural pain reliever. The ingredient suppresses oral and dental pain so you will feel better instantly.

As per a study, there are some other benefits of feverfew, because it is a medicinal plant that suppresses other pains as well. Also, there are no side effects of feverfew at all.

Burdock Root

The root of the burdock plant comes loaded with antioxidants that improve the gum health and the overall health of your mouth.

The best thing about Steel Bite Pro is that the ingredients are present in exact quantities, so you can rest assured that there will be no side effects. Every ingredient is tested in the labs for its efficiency, and that's what makes the Steel Bite Pro a considerable option if you want to improve your oral and dental health.

Click here to See the full list of ingredients in Steel Bite Pro on the official website.

How Does Steel Bite Pro Work?

It is crucial to understand how the supplement works so that you can decide whether to invest in it or not. Below is a step by step process that will help you understand Steel Bite Pro on the go.

Step 1:

When you start consuming the supplement, the pills break down in your mouth. The ingredients then mix with saliva to perform their particular actions.

Step 2:

The ingredients fight the bacteria and heal issues such as wounds while reducing the inflammation caused in the mouth.

Step 3:

The supplement cements the root of the teeth so that there are no further oral and dental issues. Also, it heals the gums and repairs the enamel to provide you relief from sensitivity.

The minerals present in these ingredients strengthen the crown area of the teeth while repairing the cracks so that the damage can be stopped.

Step 4:

The supplement also has some impact on your overall health as the ingredients detoxify the liver by flushing away the toxins.

Step 5:

Consuming the supplement regularly will help you maintain the shield on the teeth that fights against bacteria and microorganisms. Also, it improves the condition of the teeth and curtails bad breath.

The working of Steel Bite Pro is really simple, as there are no complex ingredients present in the supplement. It is easy to use, and all you have to do is consume the pill regularly to keep your oral and dental health up to the mark.

Benefits of Steel Bite Pro

There are many benefits of using Steel Bite Pro since it is an all-natural supplement that has no side effects at all. Here are some benefits you need to consider before buying it.

Prevents Bleeding and Improves Gum Health

The reason why your teeth bleed is due to the loose gums. The space between the tooth and the gum results in bleeding, and that's where Steel Bite Pro helps. The supplement tightens the gums so that there is no bleeding at all.

Whitens the Teeth Naturally

The ingredients present in the supplement, such as zinc and milk thistle, whiten the teeth naturally. There is no need to invest in expensive teeth whitening toothpaste if you are using Steel Bite Pro.

Reduces Bad Breath

The supplement contains ingredients that improve the overall health of the teeth, and it automatically reduces bad breath.

Helps Cure Tooth Pain

Steel Bite Pro has feverfew, which is a natural pain reliever ingredient. The ingredient cures tooth and gum pain and can have instant results after you consume Steel Bite Pro.

Click here to Learn more about the Benefits of Steel Bite Pro on the official website.

Side Effects of Using Steel Bite Pro

You may find it surprising, but Steel Bite Pro has no side effects at all as the supplement contains natural ingredients and has exact quantities so that there are no ill effects on your health. If you keep using the supplement as prescribed, then it can have some excellent results.

Who Should Refrain from Steel Bite Pro?

Steel Bite Pro is an all-natural dietary supplement to improve your dental and oral health.

Anyone can use the supplement, including pregnant women and breastfeeding mothers. There are no harms of using the supplement.

However, it would be great to consult a doctor before using the supplement to find out if you are allergic to any of the ingredients.

Dosage and Tips to Start

To get the most from Steel Bite Pro, you should consume two pills with water every day. Take both capsules together anytime that's convenient for you.

To get the best results, follow a brushing regime, and massage your teeth regularly with some good-quality oil to increase the effectiveness of the pills.

Where to Buy Steel Bite Pro, and Guarantees?

You can only buy Steel Bite Pro from the Official Site, as the supplement is not available anywhere else for purchase. You can choose from three available options:

●1 bottle (60 pills) $69

●Three bottles (180 pills) $117

●Six bottles (360 pills) $294 (Best Deal)

You get a 60-day money back guarantee with all the packages, no matter if you go for one bottle or six bottles. You are eligible to claim the full refund within 60 days of the date of purchase.

Steel Bite Pro Reviews: Closing Thoughts

After this definitive review, it will be easier for you to find out whether you should use Steel Bite Pro or not. The supplement contains a mix of 29 natural ingredients that have proven benefits and are tested in labs.

It is essential to get rid of oral and dental issues before things get out of control and you have no option left despite visiting a dentist.

Getting a good quality supplement is essential, so Steel Bite Pro is a viable option if you need a supplement with no side effects.

Anyone can use this supplement irrespective of age, sex, and medical conditions. Lastly, buy the supplement only from the official site so that you can easily claim the refund if required.

Click here to Get the best deal on Steel Bite Pro from the official website.

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A ghost forest in Nags Head Woods, North Carolina on Oct. 16, 2017. NC Wetlands / CC BY 2.0


Along the Atlantic coast, ghost forests provide haunting signs of sea-level rise. These stands of bleached and broken tree trunks are all that remain after salty water inundates a forest.


Matt Kirwan is with the Virginia Institute of Marine Science. He says ghost forests are not a new phenomenon, but they're moving inland faster as seas rise.

"Eventually they'll fall apart and become stumps surrounded by marshland," he says. "And so when you see a ghost forest now, you're seeing where the marsh will be in the future."

Marshes are valuable ecosystems, so in some ways, that's positive.

"Ghost forests are a surprising indicator of ecological resilience in coastal systems," Kirwan says. "They mark how marshes naturally migrate in response to sea-level rise."

But that migration comes at a cost.

"Places that people have lived for hundreds of years are becoming too wet and too salty to grow crops on, in some cases," Kirwan says. "And of course, the forest resources are being lost. And in some cases, people are forced to move from their homes as the land becomes too flooded."

So ghost forests have become eerie symbols of rapid change.

Reposted with permission from Yale Climate Connections.

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