by With a loaf of the healthiest bread in your kitchen (along with a few extra ingredients), you can make a variety of healthy, satisfying meals. Picture perfectly toasted slices with all the toppings piled high, gooey peanut butter and jelly sandwiches, or cozy bowls of soup with pillowy pieces of bread waiting to be dunked on.
But when gluten and carbs became the enemy (looking at you, Atkins), people questioned whether slices could be part of a nutrient-rich diet.
Meet the experts: Jaclyn London, MS, RD, CDN, is a nutrition consultant, author Dressing on the Side (and Other Diet Myths Debunked)and hosts podcasts of it Business of Wellness; Laura Iu is a registered dietitian nutritionist, RDN, certified intuitive eating consultant, owner of Laura Iu Nutrition, and a member of Ban on The Medical Review Board; Valerie Agyeman, RDN, is a women’s health nutritionist and podcast host on The Flourish Heights Podcast, and founder of Flourish Heights.
Fortunately, the anti-bread hype has died down in the past few years because people realize, yes, it possible be part of a healthy diet – especially if you choose a nutrient-dense loaf. So what are the healthiest breads? We asked registered dietitians to share their thoughts on the best types of bread to buy at the store.
What is the healthiest type of bread?
Whole grain bread
Whole wheat bread often contains more fiber than refined white flour. “Whole grains retain all parts of the grain kernel, including bran, germ, and endosperm, which is why they are higher in B vitamins, minerals, and phytochemicals that can be lost in the refining process,” a explains Jaclyn London, MS. , RD, CDN “They’re also rich in fiber, which promotes healthy digestion, improved cholesterol levels, and helps regulate digestion and promote a healthy environment in your GI tract.”
Check the nutrition label to confirm that the loaf of bread is made with whole grains (we’ll cover shopping strategies, later). “The material should be fibrous at least 3 to 4 grams of fiber per slice,” says Laura Yu, RD. “Whole grain bread, which has more fiber, will result in less of a blood sugar spike after a meal.”
“Whole grains are consistently linked to a reduced risk of heart disease, diabetesand certain types of cancers, mainly due to the fiber, minerals, and micronutrient content as well as the presence of bioactives, which are linked to improved metabolic health,” says London.
Seed bread
These loaves are often covered in various nuts and seeds (read: you might want to floss afterwards). “Seed bread can be very nutritious, providing healthy fats, fiber, and extra protein,” says Valerie Agyeman, RD, Basically, with every slice, you get the added health benefits of sprinkling seeds and nuts on top. dry toast – but in a much more pleasant form to eat.
The nutritional profile will change based on what is added to each loaf. That said, “seed breads often contain chia seeds and flax seeds, which are sources of omega-3 fatty acids,” says Iu. Other popular additions include pepitas, sunflower seeds, and oats.
Best Seed Bread
Dave’s Killing Bread 21 Whole Grain and Seed Bread
Food editors in the Prevention Test Kitchen loves this brand, which is a proud Second Chance Employer. This organic loaf contains a blend of flax seeds, sunflower seeds, quinoa, pumpkin seeds, sorghum, and poppy seeds.
Sprouted bread
“Sprinkled breads are made from whole grains that have been soaked, sprouted and ground [into flour]. This process changes the nutritional profile of the grain, so that it is more digestible,” says Iu. The soaking step softens the hulls of the nuts, seeds or grains, resulting in the activation of enzymes that disrupt anti-nutritional factors, according to research.
“There may be some nutritional upside to sprouted versions, which may be higher in both protein and fiber – making these breads more satiating. The sprouting process may also improve the bioavailability of certain nutrients, meaning you’re more likely to absorb more of the beneficial nutrients found in the grain itself,” says London. “During the germination process, storage proteins are broken down into peptides and amino acids, which improves nutrient absorption and makes the grains easier to digest,” explains Agyeman.
Best Sprouted Bread
Food for Life Ezekiel 4:9 Whole Sun Bread sprinkled
This is your favorite brand in the Prevention Test Kitchen – and received rave reviews from foodies, including Agyeman. It’s the perfect flourless roasting vehicle for whatever toppings you need, from PB&J to cottage cheese and tomato.
Should anyone avoid seeded or sprouted breads?
Of course, it is always a good idea for everyone to read the ingredients listed on the packaging to confirm the allergens present. Seed bread, in particular, may contain sesame, nuts and peanuts. Additionally, these breads are often made with wheat flour (and the sprouting process does not involve the gluten), so anyone with a celiac or non-celiac gluten sensitivity should avoid them. “Also, those with digestive problems may want to limit high-fiber breads if they find it difficult to digest,” says Agyeman.
Over the past 20 years, the sprouting process used to produce sprouted grains has been linked to various outbreaks and recalls, with single-ingredient products such as sprouted chia powder and sprouted cashew nut butter. But implementing control measures during the soaking phase and introducing a higher salt concentration or refrigeration can ensure the safety of sprouted products, according to food scientists.
“Most commercially available sprinkles should be safe for most people. Sprouts themselves can be a high risk for foodborne illnesses such as salmonella and E. coli as the seeds can be easily contaminated during the production/supply chain, but the supply chain is different depending on the type of grain . However, it will always come back ultimately to the type of grain used for that bread, that storage, and your frequency of personal use,” says London.
Sourdough bread
Remember when everyone was baking sourdough? Turns out it was a healthier endeavor than we thought. “Sourdough can be a healthy bread choice because of its fermentation process, which involves a starter culture [using wild yeast and bacteria],” says Agyeman. “This fermentation may increase the bioavailability of nutrients, making them easier for the body to absorb, and may also result in lower glycemic responses.”
Sourdough starter culture may have several health benefits: Some strains of lactic acid bacteria found in the starter culture are considered probiotics, which can support a healthy gut microbiome.
Healthy gluten free bread
Not all gluten-free breads are created equal – and not all gluten-free breads are a healthy choice. That said, they can be great for anyone dealing with a chronic condition or dietary restriction that prevents them from eating gluten in any form. “The main difference between gluten-free bread and wheat bread is that the first ingredient in gluten-free formulations is usually water, and they are often subject to additional additives in the form of gums and stabilizers to compensate the lack. gluten, which is what gives the bread its great texture in the first place,” says London. “That said, I think the gluten-free bread category has come a long way in terms of including healthier ingredients in recent years!”
Gluten free
Schar Multigrain Bread
“I love the nutritional profile, ingredients and taste of this bread,” says London.
How to choose healthy bread
- Search for whole grains as the first ingredient. “On the nutrition facts label, you should see whole wheat flour, whole oats, or whole rye,” says iu. “If the ingredient list includes enriched flour it means the product is not 100 percent whole grain. Another way to find out if a product has a significant amount of whole grains is to look for the Whole Grain Stamp.”
- Be careful about flour. Often, refined flour will be the first ingredient (even on “wheat bread”) that still uses refined flour, and therefore, provides less of the benefits that 100% whole grains provide – fiber, minerals, antioxidants .
- Read the nutrition label. “Aim for options with at least 3 grams of protein per chip, lower sodium, and minimal added sugars (less than 2 to 3 grams per chip). It’s also wise to check for high-fibre breads, as they may contain extra fibers which can cause digestive discomfort for some people,” says Agyeman.
- Take whole grains and seeds. “There’s this old-school trope (I think from 90s commercials?) about looking for a ‘short’ list of ingredients. Well, that’s wrong and out of date with your choice of bread! Look for ones with multiple types of grains and seeds for added fiber and nutritional flexibility,” says London.
- Jump on the store-bought folders. While spinach wraps and cauliflower wraps sound healthy, it’s more of a marketing ploy. “These wraps are often made with more oil and salt than traditional bread, so it’s better to choose regular sliced bread and include extra vegetables. inside the sandwich,” says London.
The bottom line
“There is no one-size-fits-all answer. What is healthy for one person may not be the best choice for another. For example, whole wheat bread might be great for someone with blood sugar problems, but it might be terrible for someone with celiac disease,” says Iu. “I often shop for bread as I would other types of grain, buying different options for different cooking uses and eating occasions, and storing them in the freezer to preserve freshness for longer,” says London.
So as long as you’re paying attention to the type of loaf you’re getting from the store, you should be fine! Plus, focus on how you can level up the health factor on any slice by focusing on adding wholesome, healthy-for-you toast toppings and by leveraging healthy sandwich fillings like roasted vegetables, nut butters and lean proteins.
