Bread is a simple staple food that can provide a ton of nutrients — especially fiber and protein —if you choose the right kind. So what's the healthiest bread you can buy? There are a few key factors to look for when shopping for bread, dietitians say.
Foods rich in carbohydrates, like bread and pasta, have been unfairly maligned in recent years. While you may want to track or limit the carbohydrates you're eating depending on your health goals, experts tell TODAY.com, we all need carbs to keep our bodies functioning properly. And bread can be a healthy way to get those essential carbohydrates.
"I joke all the time that I'm a carb crusader — and I'm a huge fan of bread," says Caroline Susie, a registered dietitian based in Dallas.
Carbohydrates are one of the three macronutrients the body needs and a major source of energy. Most healthy adults should aim to get around half of their daily calories from carbs, Theresa Gentile, a registered dietitian in New York City and a spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
In addition to carbohydrates, bread can be a plentiful source of fiber, protein and essential vitamins and minerals, says Susie, who is also a spokesperson for the Academy of Nutrition and Dietetics. A single serving of bread, which is usually just one slice, can contain 3 grams of fiber or more, she says.
And it's not just about the bread. A hearty sandwich bread or perfectly toasted slice "can be a vehicle for so many other foods," Susie says. Think about meeting your protein goals with hummus, peanut butter or tuna salad on a piece of toast. Or maybe you pile a ton of roasted veggies and fresh mozzarella into a sandwich at lunchtime.
“There are so many nutritious foods that people probably wouldn’t eat if (they didn’t) put it on bread,” Gentile says.
That said, "You still want to put on your nutrition hat and be smart about what you're searching for (in bread)," Susie says. When you're trying to buy the healthiest bread for your individual nutrition goals, it pays to take a good look at the label.
What to look for in a healthy bread
Generally, it's a good idea to look for whole-grain bread, the experts say, which is made with flour containing the entire wheat kernel.
There are three parts of the kernel: the bran, germ and endosperm, the U.S. Department of Agriculture explains.
Whole-grain bread contains all three and, therefore, naturally comes with a good helping of fiber, protein, vitamins and antioxidants. Thanks to all those nutrients, whole grains support gut, brain and heart health and are a major piece of the top-rated Mediterranean, DASH and MIND diets.
On the other hand, bread that's made from refined flour — white bread — only contains the endosperm. And it loses a hefty dose of nutrients in the refining process that removes the other pieces.
Enriched white bread is bread that's had some of those vitamins and nutrients added back into the final product, Gentile explains. And multi-grain breads contain a combination of whole-grain and refined flours, she adds.
But the experts generally recommend opting for whole-grain breads that naturally contain all parts of the kernel and, therefore, don't need to go through that extra processing.
There are different types of whole-grain bread available, such as whole wheat, sprouted grain, and whole-grain bread made with gluten-free grains, such as millet or oats.
When you're shopping for healthy whole-grain bread, keep these pointers in mind:
- The first ingredient on the label should be whole-wheat flour or another type of whole-grain flour. It may also appear as "100% whole grain" or "100% whole wheat," the USDA says.
- Opt for a bread with as few grams of added sugar listed on the label as possible.
What is the healthiest type of bread?
Whole-wheat bread
Whole-wheat bread contains whole-grain flour. That means it will provide the nutrients contained in the entire kernel, including a good amount of gut-healthy fiber, filling protein and energizing carbs.
When looking at the label, make sure it lists "whole-wheat flour" as the first ingredient on the label, Gentile says. Or, better yet, look for a percentage. "Some breads might say '100% whole wheat' on the package," she explains. "It probably won't advertise it if it's not 100%."
Remember that you can't rely on the color of the bread alone to know whether or not it contains whole grains, the USDA says.
That's one reason Susie encourages people to really study the nutrition label and ingredients list when choosing whole-wheat bread. "You need to look and see that the first ingredient (is) whole wheat flour," she says. "What you want to avoid, potentially, is just wheat flour, because (that is) basically white flour."
Sprouted breads
Some people prefer sprouted breads, which contain whole grains that have been allowed to germinate before getting turned into flour, Susie explains.
Like whole-wheat bread, sprouted breads tend to have large amounts of fiber and protein, Susie says. But there's some evidence that the extra germination process increases the bioavailability of some of those nutrients. "You're going to get more bang for your buck with certain vitamins and minerals," Susie says, particularly iron and B vitamins, like folate.
But that's more of a "nice to have" benefit in bread than an essential, Susie says. Sprouted bread can also contain more antioxidants, particularly the plant-based polyphenols, Gentile adds.
Be warned that sprouted breads tend to have a denser texture that may be better suited for toast than a sandwich, Susie says.
Seeded bread
You'll likely find different types of whole-grain bread with added seeds, which add even more nutrients to those products.
"Seeds can be full of good fats," Susie says, and are another way to add fiber and protein. She particularly recommends looking for bread containing flaxseeds and chia seeds, which are packed with nutrients. Experts previously told TODAY.com that pumpkin seeds are some of the healthiest seeds due to their high fiber, protein, zinc and magnesium content.
However, any added seeds will change the texture of the bread, Susie notes, which may or may not be to your preferences.
And they can add extra calories, which may be something to keep in mind depending on your goals, Gentile explains. "It does bump up the calories for the bread, possibly significantly," she says.
Gluten-free breads
For those with gluten allergies or sensitivities, gluten-free bread will be the healthiest option.
And, thankfully, you have a lot of options to choose from at the grocery store these days, Susie says. Many gluten-free breads are made with alternate starches, like corn, chickpea, oat, millet or rice flour.
Those alternate flours tend to provide less fiber than whole-grain flour, Gentile notes. And, because gluten is what gives bread its characteristic spongy texture, gluten-free bread may be a bit crumblier than other types, Susie explains.
Gluten-free bread can also be made with almond flour, which provides some extra protein and healthy fats, Gentile says.
Additionally, sourdough bread naturally contains less gluten than other types of bread because gluten gets broken down during the bread-making process, Gentile explains. So it may be another good option if you're sensitive to gluten. But sourdough bread is not entirely gluten-free, so people with gluten allergies should steer clear.
What's the healthiest bread you can buy?
When Consumer Reports looked at 56 breads on the market to find the healthiest options, it generally opted for breads that are made with whole grains and low on added sugar and sodium. Breads that have added nuts and seeds provide bonus protein and healthy fats, the publication said.
The healthiest breads, according to Consumer Reports, 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
No matter what type of bread you choose, remember that carbohydrates are not the enemy. “People demonize carbs and are so scared of them,” Susie says. “It’s wonderful to remind people that you can absolutely enjoy these foods — and they’re very much good for you.”
