While there are many types of bread, the healthiest, most nutritious options are made from whole grains, including whole wheat and sprouted whole grain. Compared to white bread, which is highly processed and much lower in nutrients, these options provide important vitamins, minerals, and fiber.
Still, the right bread for you depends on your health needs and food sensitivities. Knowing what to look for can help you choose the healthiest bread.
1. Sprouted Whole Grain
Sprouted bread is made with whole grains that are soaked until they begin to sprout. Whole grains contain all parts of the kernel (bran, endosperm, and germ), which makes them higher in fiber, antioxidants, and other nutrients than refined grains.
Benefits of the sprouting process include:
- It increases the absorption of nutrients like iron and zinc while reducing phytic acid (an antinutrient).
- It reduces some of the starch, resulting in a slightly lower carbohydrate content than other types of bread.
- It breaks down some gluten, making it easier to tolerate for people with non-celiac gluten sensitivity (a sensitivity to the protein gluten that is not severe the way it is with the autoimmune condition celiac disease). However, avoid sprouted wheat and other gluten-containing grains if you have celiac disease or a gluten allergy.
Most sprouted grain breads can be found in the freezer section of supermarkets.
| One slice of sprouted bread contains: | |
|---|---|
| Calories | 71 |
| Protein | 5 grams (g) |
| Fat | 0 g |
| Carbohydrates | 12.9 g |
| Fiber | 2 g |
2. Sourdough
Sourdough bread, known for its unique and tangy flavor, is made by fermenting lactic acid bacteria and yeast. The fermentation process reduces:
- The number of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which are short-chain carbs that can cause gas and bloating
- The amount of gluten
- The amount of phytic acid, which helps to absorb more nutrients from the bread (one study found about 96% of phytic acid in the dough is degraded during fermentation)
Sourdough has a lower glycemic index (GI) than white bread, meaning it will not cause a spike in blood sugar.
| One slice of whole wheat sourdough bread contains: | |
|---|---|
| Calories | 120 |
| Protein | 4 g |
| Fat | 3 g |
| Carbohydrates | 20 g |
| Fiber | 2 g |
3. 100% Whole Wheat
While white bread is made with refined flour, which contains only one part of the kernel, whole grains contain the entire kernel (bran, germ, endosperm). Consuming more whole grains may help prevent chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer.
Whole kernel benefits include:
- Bran: Provides the highest amount of fiber, antioxidants, and B vitamins
- Germ: Contains many nutrients, including protein, vitamin E minerals, and healthy fats
- Endosperm: Contains most of the starchy carbohydrates, plus proteins and a small amount of vitamins and minerals
When shopping for whole wheat bread, choose one labeled 100% whole wheat with whole wheat as the first ingredient.
| One slice of whole wheat bread contains: | |
|---|---|
| Calories | 80 |
| Protein | 4 g |
| Fat | 1.1 g |
| Carbohydrates | 13.7 g |
| Fiber | 1.9 g |
4. Oat Bread
Oat bread is made with whole wheat flour, oats, salt, and yeast. In addition to protein and fiber, oat bread contains beta-glucan, a soluble fiber naturally found in oats, barley, and rye. Beta-glucan slows digestion and reduces sugar absorption.
One study found that participants who ate oat bread enriched with beta-glucan had smaller increases in blood sugar and lower insulin levels after a meal than those who ate whole wheat bread. However, more research is needed to determine if these effects impact people with diabetes.
Another study showed people with high cholesterol found that eating oat bread for six weeks lowered total cholesterol levels and decreased body mass index (BMI).
| One slice of multigrain oat bread contains: | |
|---|---|
| Calories | 100 |
| Protein | 3 g |
| Fat | 0.5 g |
| Carbohydrates | 20 g |
| Fiber | 1 g |
5. Flaxseed Bread
Flax bread, made with whole wheat flour and flaxseeds, is rich in nutrients, including fiber, protein, and alpha-linolenic acid (ALA). ALA is an omega-3 fatty acid, a type of healthy fat that may help lower blood pressure and improve heart health.
One study found that eating flax bread three times daily for seven days lowered total cholesterol by 7% and “bad” LDL cholesterol by 9%.
Flaxseed contains lignans, a plant compound with antioxidant and anti-inflammatory properties. Although more research is needed, lignans may also help:
- Lower cholesterol
- Boost mood
- Protect against certain types of cancer
- Improve athletic performance
| One slice of flaxseed bread contains: | |
|---|---|
| Calories | 110 |
| Protein | 5 g |
| Fat | 1.5 g |
| Carbohydrates | 20 g |
| Fiber | 1 g |
6. 100% Sprouted Rye Bread
Rye bread is made with whole wheat flour and rye flour. Caraway seeds are typically added. Rye bread tends to be high in several nutrients, including fiber and B vitamins, than whole wheat bread.
Although sprouted rye bread isn’t gluten-free, sprouting reduces prolamins, the main component of gluten. In one study, eating rye bread in the evening led to several benefits compared to white bread, including:
- Lower blood sugar and reduced insulin response
- Higher levels of glucagon-like peptide-1 (GLP-1) and peptide YY (PYY), hormones that increase satiety
- Increased gut fermentation the following morning, which may support a healthier gut microbiome
- Higher concentrations of short-chain fatty acids (SCFAs) in the blood
| One slice of multigrain rye bread contains: | |
|---|---|
| Calories | 140 |
| Protein | 3 g |
| Fat | 1 g |
| Carbohydrates | 28 g |
| Fiber | 6 g |
7. Gluten-Free Bread
Gluten-free bread is typically made with corn, cassava, potato, tapioca, and rice starch. They often contain guar and xanthan gum, which help improve their texture. Gluten-free breads are typically found in the freezer section to prolong shelf life.
There is no evidence gluten-free bread is healthier than whole-grain alternatives for those without gluten-related health conditions. Plus, many gluten-free breads are highly processed and may contain artificial additives, added sugars, and high amounts of sodium. When shopping, look for varieties with minimal additives and whole grains like quinoa and brown rice.
| One slice of whole-grain gluten-free bread contains: | |
|---|---|
| Calories | 140 |
| Protein | 3 g |
| Fat | 1 g |
| Carbohydrates | 28 g |
| Fiber | 6 g |
What Makes Whole-Grain Bread Healthy?
Whole-grain breads are considered healthy because they provide:
- B vitamins
- Fiber
- Iron
- Selenium
- Vitamin E
- Zinc
These nutrients help give you energy, keep you full, keep your blood sugar levels stable, and maintain a healthy immune system. The healthiest whole-grain breads are made with 100% whole grains and minimal additives.
A Word From Verywell
Sticking to whole-grain bread most of the time is a great way to get more fiber, vitamins, and minerals. Experiment with some of the breads discussed in this article to see what tastes and works best for you.
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How to Decide Which Option Is Right for You
With so many brands and bread types available, deciding which is best for your health can be overwhelming. Here are some tips to help you get started.
- Choose 100% whole-grain bread and make sure “whole-grain” is listed first in the ingredients. Limit bread made with “enriched flour.”
- Look for bread with at least 2 to 3 grams of fiber per slice.
- Check the ingredients list and avoid breads with added sugar.
- Include a variety of healthy breads with different seeds to add more nutrients to your diet.
- Look for lower-sodium options, especially if you monitor your salt intake.
- Consider thinner sliced bread or low-calorie bread if you’re watching your carbs.
Summary
Bread can be a nutritious addition to a balanced diet. The healthiest breads are made with whole grains, providing fiber and protein while limiting additives and sodium.
Some of the best choices include sprouted whole grain, flax, sourdough, and oat bread. Pairing your bread with protein, healthy fats, and vegetables can help create a balanced, nutritious meal.
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