Bread, a staple in many cultures throughout history, often faces unjust criticism, particularly among those wary of carbohydrates. While it’s wise to consider your carb intake according to your health objectives, it’s important to remember that carbohydrates are vital for our overall well-being and energy levels during the day.
From crispy toast to a hearty sandwich, bread is one of the simplest and most satisfying foods available. However, not all breads are created equal; some are more nutritious than others. Healthier bread options are known to be rich in protein, fiber, and essential vitamins, according to nutrition experts.
“Carbohydrates shouldn’t be feared,” said registered dietitian Vanessa Rissetto in a segment on TODAY on September 11, 2024. Carbs are one of the three essential macronutrients our bodies require and serve as significant sources of energy.
Caroline Susie, a registered dietitian from Dallas, shares this sentiment: “I often say I’m a carb crusader, and I absolutely love bread,” she tells TODAY.com.
Most healthy adults are encouraged to derive about half their daily calories from carbohydrates, as advised by Theresa Gentile, a registered dietitian in New York City and spokesperson for the Academy of Nutrition and Dietetics.
Bread can serve as an excellent source of those necessary carbohydrates—especially varieties that are high in protein, vitamins, and gut-friendly fiber, Susie explains.
A typical slice of bread can provide 3 grams of fiber or more. Additionally, bread can act as a fantastic base for other nutritious foods. “There are many healthy options that people may not consume if they weren’t accompanied by bread,” says Gentile, highlighting spreads like hummus and nut butters.
However, experts agree that certain breads are preferable over others. It’s essential to scrutinize labels when selecting the healthiest bread to suit your nutritional needs.
What To Look For in a Healthy Bread
To select a healthy bread, it’s important to understand the process by which wheat is transformed into flour.
A wheat kernel consists of three components: the bran, germ, and endosperm, as outlined by the U.S. Department of Agriculture.
Whole-grain bread incorporates all three of these parts, each offering various nutrients. Therefore, for those seeking the healthiest bread, whole-grain options are often recommended.
Because it includes the entire wheat kernel, whole-grain bread naturally supplies fiber, protein, vitamins, and antioxidants. These nutrients contribute to enhanced brain and heart health. Whole grains feature prominently in highly regarded dietary patterns, such as the Mediterranean, DASH, and MIND diets due to their considerable health benefits.
In contrast, white bread is produced from refined flour, which contains only the endosperm. Consequently, this refining process results in a significant loss of nutrients.
However, not all white bread is created equal. “Enriched” white bread has had some vitamins and minerals reintroduced, according to Gentile. Additionally, “multi-grain” breads often combine whole-grain and refined flours.
In general, dietitians recommend choosing whole-grain breads that naturally include all parts of the wheat kernel, as these options skip the refining process.
Your local grocery store will likely have a variety of whole-grain bread choices, including whole wheat, sprouted grain, and gluten-free whole-grain options made from millet or pure oats.
When searching for healthful whole-grain bread, consider the following tips:
- The primary ingredient should be whole-wheat flour or another whole-grain flour, possibly labeled as “100% whole grain” or “100% whole wheat,” says the USDA.
- Choose breads that have as little added sugar as possible on the label.
What Is the Healthiest Type of Bread?
Whole-Wheat Bread
Whole-wheat bread is made with whole-grain flour, supplying nutrients found in the entire wheat kernel, including beneficial fiber, satisfying protein, and energizing carbohydrates.
“Whole-wheat bread contains more fiber than white bread, making it advantageous for gut health and digestion,” notes Rissetto. With extra protein, it also aids in promoting a sense of fullness.
When evaluating a label, ensure it identifies “whole-wheat flour” as the first ingredient, according to Gentile. Ideally, look for a percentage. “Some brands will state ‘100% whole wheat’ on the packaging,” she elaborates. “If it’s not advertised this way, it likely isn’t.”
It’s important to note that you shouldn’t rely solely on the color of the bread to determine whether it contains whole grains, as cautioned by Rissetto. “Checking the percentage of whole grains is a more reliable indicator than the color,” she says.
That’s why Susie advises consumers to carefully review the nutrition label and ingredients list. “Ensure the first ingredient is whole wheat flour,” she adds. “Avoid breads labeled simply as wheat flour, as this may be equivalent to white flour.”
Sprouted Breads
For those who prefer sprouted breads, these options consist of whole grains that have been allowed to germinate prior to milling into flour, says Susie.
Similar to whole-wheat bread, sprouted breads generally offer a wealth of fiber and protein. Some research suggests that the germination process enhances the bioavailability of certain nutrients. “You get more value from certain vitamins and minerals,” claims Susie, especially iron and B vitamins like folate.
Although these advantages are beneficial, they are not necessarily essential, notes Susie. Sprouted breads may also contain higher levels of antioxidants, particularly plant-based polyphenols, adds Gentile.
Be mindful that sprouted breads usually have a denser texture, which may be more suitable for toasting than for sandwiches, according to Susie.
Seeded Bread
Many varieties of whole-grain bread include added seeds, which contribute even more nutrients.
“Seeds are abundant in healthy fats,” points out Susie, and serve as another source of fiber and protein. She particularly recommends breads that incorporate flaxseeds and chia seeds, which are rich in nutrients. Additionally, experts have noted that pumpkin seeds rank among the healthiest options due to their high fiber, protein, zinc, and magnesium content.
Remember, the presence of seeds can alter the texture of the bread, which might not align with everyone’s preferences, warns Susie.
Furthermore, having seeds in bread does not automatically guarantee it is a healthier choice, Rissetto cautions, nor does it assure that the bread contains 100% whole grains.
The inclusion of seeds may also increase the calorie count, something to consider based on your dietary goals, adds Gentile. “This can significantly raise the bread’s calorie content,” she explains.
Gluten-Free Breads
For individuals with gluten allergies or sensitivities, gluten-free bread is the healthiest alternative.
Fortunately, modern grocery stores offer a wide array of gluten-free options, according to Susie. Many of these breads are crafted from alternative starches like corn, chickpeas, oat, millet, or rice flour. While they remain high in carbohydrates, Rissetto notes that they can also be high in calories, so don’t assume gluten-free means healthier.
The alternative flours often contain less fiber than whole-grain flour, Gentile explains. Additionally, as gluten contributes to the characteristic elasticity of bread, gluten-free varieties may have a crumbly texture, Susie adds.
Rissetto suggests storing gluten-free bread in the freezer and toasting it directly from frozen for optimal flavor and texture.
Gluten-free options can also be made with almond flour, which provides healthy fats and an extra protein boost, according to Gentile.
Additionally, sourdough bread typically contains less gluten than other varieties since the fermentation process breaks down gluten content, explains Gentile. This can make it a viable choice for those sensitive to gluten, though it’s not entirely gluten-free. People with gluten allergies should avoid it.
Sourdough is Rissetto’s go-to healthy bread, as its low pH and extended fermentation facilitate digestion of certain complex carbohydrates that may not be effectively absorbed, potentially causing bloating.
What’s the Healthiest Bread You Can Buy?
In a survey by Consumer Reports analyzing 56 breads available in stores, their recommendations favored options made with whole grains and low levels of added sugar and sodium. Breads featuring added seeds and nuts provided additional protein and healthy fats.
According to Consumer Reports, some of the healthiest bread varieties include:
- Food For Life Organic Flourless Sprouted Grain Ezekiel 4:9
- Food For Life Organic Flourless 7 Sprouted Grains
- 365 Whole Foods Market Organic Ancient Grains
- Nature’s Own 100% Whole Wheat
- Dave’s Killer Bread Organic Powerseed
In conclusion, regardless of the type of bread you choose, remember that carbohydrates are not your adversary. “Many people fear carbs unnecessarily,” says Susie. “It’s essential to remind everyone that these foods can be part of a healthy lifestyle and are genuinely beneficial.”
