Expert dietary guidance from registered dietitian Jo Travers, also recognized as The London Nutritionist.
As previously noted by a dietitian, wholegrain pasta offers more health benefits than its plain counterpart. However, she emphasized that the decision isn’t black and white. “The optimal choice depends on individual tastes, digestive comfort, and the overall balance of your diet,” she remarked.
Sourdough: The Superior Choice with Caveats
In a conversation with HuffPost UK, registered dietitian Jo Travers stated, “There are certainly healthier and unhealthier bread options available.”
“The healthiest options tend to be high-fiber sourdough breads, which are crafted using a sourdough starter and undergo slow fermentation. This process allows beneficial microbes to transform the flour, enhancing its health benefits.”
Fibre has been associated with reduced risks of heart disease, cancer, and even dementia; however, around 90% of people fail to consume the recommended 30 grams a day.
Moreover, true sourdough has a lower glycemic index than those made with commercial yeast, making it a preferable option for individuals with diabetes.
However, Travers cautioned, “Be cautious of supermarket versions and non-artisan sourdoughs, as they are typically not produced through traditional methods.
“They may contain a small amount of starter but often have yeast added to expedite the process, which negates the health benefits.”
Some healthcare professionals have raised concerns about “sourfauxs,” or breads marked as sourdough in stores that do not use traditional starters for fermentation. Look for labels such as “added yeast” on the packaging to identify them.
Is Wholegrain Bread Always the Healthier Option?
Adding complexity to the topic, it’s important to note that sourdough is often made with white flour. Travers explained, “While fiber is crucial, wholegrain options are superior because they retain more of the grain’s natural structure, unlike 50/50 or brown breads.”
“Thus, I would assert that wholegrain is generally healthier than white bread, with one exception: if you are anemic and need to boost iron levels. In such cases, white bread is preferable to brown or wholegrain.”
However, she noted, “The situation is quite nuanced, as it’s a tough comparison between white sourdough and seeded wholemeal; while the latter has more fiber, the former may have a lesser impact on blood sugar and potentially be beneficial for gut health. Thus, seeded wholemeal bread, wholemeal bread, and white sourdough can be considered comparable.”
The Healthiest Breads, Ranked by a Dietitian
Travers rated the healthiest breads in the following order, from most to least beneficial:
- Wholemeal seeded sourdough with a variety of grains like spelt and rye (“providing multiple forms of fiber”),
- Wholemeal sourdough,
- Seeded wholemeal bread, wholemeal bread, and white sourdough,
- Supermarket seeded multigrain (commonly not truly whole grain despite containing different types of grain),
- Brown, non-sourdough bread,
- 50/50 bread,
- White, non-sourdough bread.
