There are hundreds of varieties of bread on store shelves, which also appear in cookbooks. Some are healthier than others, so identifying the best breads can be tricky.
Some are rich in fiber, vitamins, and minerals, while others are made from refined grains and offer little nutritional value. It is common to find this doubt, so we take care of compiling the healthiest varieties for any diet.
Sprouted whole wheat bread (Ezequiel)
Sprouted bread is made from whole grains that have started to sprout due to exposure to heat and humidity. Germination has been shown to increase the amount and availability of certain nutrients.
Studies reveal that germination also increases the antioxidants in grains while decreasing anti-nutrients or compounds that bind to minerals such as iron and block their absorption. Also, this process breaks down some of the starch in the grains and lowers the carbohydrate content. So sprouted cereals don’t raise blood sugar as much as other grains, making them a good choice for people with diabetes or low blood sugar control.
Also, most sprouted breads are rich in fiber and protein; and this makes them more satisfying than the refined ones. One slice (34 grams) of sprouted whole wheat Ezequiel bread provides approximately:
- Energy: 80 calories
- Protein: 4 grams
- Fat: 0.5 grams
- Carbohydrates: 15 grams
- Fiber: 3 grams
Sourdough
Sourdough is made through a fermentation process that relies on natural yeasts and bacteria to make the bread rise. Fermentation helps reduce the amount of phytates, also known as phytic acid, that bind to certain minerals and make it difficult to absorb them.
Sourdough can also be easier to digest than other breads, possibly due to its prebiotics, as well as the probiotics created during the fermentation process. Probiotics are healthy bacteria found in the body and in certain foods, while prebiotics are indigestible fibers that feed these bacteria. Getting enough of each promotes good gut health and digestion.
Finally, sourdough bread is believed to have a low glycemic index , a measure of the impact a food has on blood sugar. This is because the bacteria in the sourdough can help slow the rate at which the starch is digested, making this bread less likely to cause a big spike in blood sugar.
The sourdough can be prepared with whole wheat and white flours. Although each provides the benefits associated with fermentation, whole wheat sourdough has more fiber, iron, and other nutrients. One slice (47 grams) of whole wheat sourdough provides approximately:
- Energy: 120 calories
- Protein: 4 grams
- Fat: 0 grams
- Carbohydrates: 20 grams
- Fiber: 3 grams
Oat bread
Oat bread is typically made with a combination of oatmeal, whole wheat flour, yeast, water, and salt. Because oatmeal is very nutritious and linked to a number of health benefits, oat bread can be a healthy option.
Specifically, this cereal is high in fiber and beneficial nutrients, including magnesium, vitamin B1 (thiamine), iron, and zinc. The fiber in oats, known as beta-glucan, can help lower cholesterol levels, regulate blood sugar, and lower high blood pressure.
However, just because a bread has “oatmeal” on the label does not mean it is healthy. Some oatmeal breads have only a small amount of the cereal and are made primarily from refined flours, added sugars, and oils.
To find a more nutritious healthy oat bread, it is recommended to look for one that includes oatmeal and whole wheat flour as the first two ingredients. One slice (48 grams) of whole oat bread contains approximately:
- Energy: 130 calories
- Protein: 6 grams
- Fat: 1.5 grams
- Carbohydrates: 23 grams
- Fiber: 4 grams
Flax bread
This type is made mainly with whole wheat flours and flax seeds, and it is one of the healthiest breads we can eat. This is because flax seeds are very nutritious and offer a number of health benefits. Specifically, they are an excellent source of alpha-linolenic acid , an omega-3 fatty acid found in plant foods.
Additionally, flax seeds have compounds called lignans that can act as antioxidants in the body and can help protect against certain cancers. Even eating bread and other foods with flax seeds can have additional benefits, such as better digestive health.
Look for flax breads made with minimal ingredients, such as whole wheat flours and sprouted whole grains, yeast, water, salt, and flax seeds. One slice (34 grams) of whole-grain flax bread contains approximately:
- Energy: 80 calories
- Protein: 5 grams
- Fat: 1 gram
- Carbohydrates: 14 grams
- Fiber: 4 grams
100% whole wheat bread
Whole grains keep the whole grain intact, including the germ, endosperm, and bran. Bran, which is the hard outer layer, is high in fiber. The bran and germ also contain protein, fat, vitamins, minerals, and beneficial plant compounds, while the endosperm is primarily starch.
That’s why whole grains, including whole wheat, are higher in fiber and considered more nutritious than refined grains, which have been processed to remove bran and germ. Wholegrains have been linked to numerous health benefits, including a lower risk of type 2 diabetes, heart disease, and certain cancers.
However, it is important to note that many manufacturers label breads as “whole wheat” to make them appear healthier, even when they mostly consist of refined flour. That is why it is recommended to look for breads that have 100% whole wheat flour or whole wheat flour as the first ingredient. One slice (46 grams) of whole wheat bread contains:
- Energy: 110 calories
- Protein: 4 grams
- Fat: 0.5 grams
- Carbohydrates: 23 grams
- Fiber: 4 grams
100% rye bread (German bread)
Rye looks a lot like wheat, but is usually darker and denser. Traditional rye bread is made solely from rye flour and does not contain wheat flour, whereas most modern rye breads are made from a combination of the two. Rye breads also often have baked caraway seeds and is known as German or black bread.
Compared to wheat, rye is often considered more nutritious . In fact, studies show that rye bread can lead to greater satiety and have less impact on blood sugar than wheat bread. Soluble fiber is an indigestible carbohydrate that dissolves in water and turns into a gel in the intestine. Eating foods with soluble fiber helps slow the digestion of carbohydrates, which decreases the release of insulin and reduces blood sugar spikes.
The healthiest rye breads are made from 100% whole wheat rye flour, in addition to other sprouted cereal flours. Since germination increases the fiber content of grains, sprouted rye has more fiber and is healthier than non-sprouted rye. One slice (28 grams) of sprouted rye bread provides around:
- Energy: 60 calories
- Protein: 4 grams
- Fat: 1 gram
- Carbohydrates: 12 grams
- Fiber: 3 grams
Healthy gluten-free bread
Gluten-free breads are made without gluteal grains like wheat, rye, or barley. They are safe options for people who need to avoid gluten, such as people with celiac disease or gluten sensitivity.
Although the exact ingredients in gluten-free breads depend on the type, they are typically made from a mixture of gluten-free flours, such as brown rice, almonds, coconut, tapioca, potato, or cornmeal .
Many people mistakenly assume that gluten-free breads are healthier than those that contain gluten. However, most gluten-free varieties are made from refined flours that are high in added sugars, as well as other unnecessary additives.
However, those made with almond or coconut flours tend to be lower in carbohydrates and calories, but higher in fiber and protein than breads made from wheat or other grains. The higher fiber and protein content in these products can help keep us fuller than other breads while containing fewer calories and less starch.
Protein bread
If we are people who practice sports, we are trying to gain muscle mass or trying to lose weight, protein bread could be a great complement to your diet.
It is also a great option for diabetics, vegetarians looking for better sources of protein, and children who need essential amino acids to promote growth. Most protein breads are made with whey protein isolate , which has been stripped of lactose, fat, and carbohydrates. This type of protein has a faster absorption.
In addition, this bread is usually 100% whole wheat and is also made with oats, flax seeds or sunflower seeds to provide the body with a rich source of eight essential amino acids. In two slices of bread (28 grams) we find:
- Energy: 130 calories
- Carbohydrates: 12 grams
- Sugar: 3 grams
- Protein: 14 grams
How to choose a healthy bread?
To choose a healthy bread, you have to look for brands that have 100% whole grain or germinated flours in the first ingredient, 3-5 grams of fiber and 3-6 grams of protein per slice, and without added sweeteners.
One of the best ways to ensure that we choose healthy bread is to make it ourselves at home . In this way, we can control the ingredients. There are hundreds of homemade bread recipes available online to suit most dietary needs.
Keep in mind that, although the breads on this list are healthier than other varieties, it is a food that is generally not as nutritious as other whole grains. Fruits, vegetables, legumes, nuts, and seeds, as well as whole grains that have not been ground into flour, generally contain more fiber and beneficial nutrients than bread.
Also, many breads are made with added sugars and vegetable oils that are high in Omega-6 fats, such as soybean oil. Excess intake of these ingredients has been linked to chronic inflammation that can lead to disease, including heart disease.
On the other hand, some people need to reduce their carbohydrate intake and thus limit bread consumption, such as those with type 2 diabetes or prediabetes. However, bread can be enjoyed in moderation, as part of a balanced diet that includes a variety of other foods with greater nutritional value.
