A staple food is not as simple as bread. By finding the healthiest bread for your dietary preferences, you can ensure that you are getting as much fiber and other nutrients from bread as possible.
However, carbohydrate-rich foods like bread have been unfairly maligned in recent years. Experts tell TODAY.com that while you can track or limit the carbs you consume depending on your health goals, you shouldn't cut out carbs completely.
“I always joke that I'm a carb lover, but I'm also a big bread fan,” says Caroline Susie, a registered dietitian in Dallas.
Carbohydrates are one of the three macronutrients needed by the body and are the main source of energy. And while individual needs may vary, healthy adults should aim to get about half of their daily calories from carbohydrates, says J.D., a registered dietitian in New York City and director of the Academy of Nutrition and Dietetics. spokeswoman Teresa Gentile tells TODAY.com.
Bread can be a good source of fiber, protein, and essential vitamins and minerals, says Susie, who is also a spokesperson for the Academy of Nutrition and Dietetics. One serving of bread (usually just one slice) can contain more than 3 grams of fiber, she says.
And bread “can be a vehicle for many other foods,” says Susie. Gentile agrees. “There are a lot of nutritious foods out there, but if you don't eat them on bread, people probably won't eat them,” she says.
Consider serving your protein goals with hummus, peanut butter, or tuna salad on your toast. Or maybe you throw a bunch of roasted veggies into a sandwich at lunchtime.
“You still want to put on your nutrition hat and be smart about what you're looking for,” says Susie.
What do you look for in healthy bread?
Experts generally recommend looking for whole-grain breads made with flour that contains whole wheat grains.
A grain has three parts: the bran, the germ, and the endosperm. US Department of Agriculture I will explain. Whole grain bread contains all three and is rich in fiber, protein, vitamins, and antioxidants.
Eating whole grains supports gut, brain, and heart health and is a key part of the top-rated Mediterranean, DASH, and MIND diets.
Bread made from refined flour contains only endosperm, so a large amount of nutrients are lost in the process. Some of these vitamins and nutrients are added back into the final product when making nutritious white bread, Gentile explains.
But experts generally recommend choosing whole-grain breads, which contain all parts of the grain and don't require extra processing. (Keep in mind that multigrain breads contain a combination of whole wheat and refined flours, Gentile explains.)
There are many different types of whole wheat bread, including whole wheat breads made with whole wheat, sprouted grains, and gluten-free grains such as millet and oats.
When buying healthy whole grain bread, experts say you need to pay attention to the following:
- Whole grain flour, or another type of whole grain flour, must be listed as the first ingredient on the label. According to the USDA, it may also be labeled as “100% whole grain” or “100% whole wheat.”
- Look for the lowest amount of added sugar listed on the label.
What is the healthiest bread?
Whole-grain bread
Whole grain bread contains whole grains, so you're getting the nutrients found in the whole grain, including gut-healthy fiber, satiating protein, and energizing carbohydrates.
Look for “whole wheat flour” as the first ingredient on the label, Gentile says. Or, even better, look for percentages. “Some breads may say '100% whole wheat' on the package,” she explains. They won't advertise it unless it's 100%.
Bread color alone is not a reliable indicator of the amount of whole grains in bread, the USDA says.
This is one of the reasons Susie recommends people carefully examine the nutrition label and ingredient list when choosing whole grain breads. “You have to look closely to make sure the first ingredient is whole wheat flour,” she says. “The only thing you want to avoid is potentially flour, because it's basically white flour.”
sprouted bread
Some people prefer sprouted breads, which contain whole grains that are sprouted before being turned into flour, Susie explains.
These breads tend to have a similar high fiber and high protein nutrient profile as whole grain breads, but there is some evidence that the sprouting process increases the bioavailability of some of these nutrients. Susie says. “You may get more benefit from taking certain vitamins and minerals, especially B vitamins like iron and folic acid,” she says.
But Susie says it's more of a nice-to-have than an essential part of baking. Sprouted bread may contain more antioxidants, particularly plant-based polyphenols, Gentile added.
Some people may not like the rich texture of sprouted bread, Susie said, adding that toast may be better than a sandwich.
seeded bread
You'll probably find different types of whole wheat bread with added seeds. Adding seeds further increases the nutritional content of those products.
“Seeds are rich in good fats,” Susie says, and are another way to get fiber and protein. She especially recommends looking for breads that contain nutrient-rich flaxseeds and chia seeds.
However, Susie points out that seeds change the texture of the bread.
It can also add extra calories, which may be something to keep in mind depending on your goals, Gentile explains. “The calories in bread will likely increase significantly,” she says.
gluten free bread
If you need or want to avoid gluten due to allergies or sensitivities, gluten-free bread is the healthiest option.
Susie says there are a lot of gluten-free products in grocery stores these days, many of which are made with alternative starches like corn, chickpea, oat, millet, and rice flour.
These alternative flours tend to have less fiber than whole wheat flour, Gentile notes. Susie also explains that gluten-free bread can be a bit more crumbly than other types of bread, as it's gluten that gives bread its characteristic spongy texture.
Gluten-free bread can also be made with almond flour, which provides additional protein and healthy fats, Gentile says.
Additionally, sourdough bread naturally has less gluten than other types of bread, Gentile explains, because gluten is broken down during the bread-making process. So if you're sensitive to gluten, it could be another good option. However, sourdough bread is not completely gluten-free and should be avoided by people with gluten allergies.
No matter what type of bread you choose, remember that carbohydrates are not your enemy. “People demonize carbohydrates and are very afraid of them,” Susie says. “It’s great to remind people that these foods are absolutely enjoyable and are really good for you.”
