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Healthiest Breads: Dietitian-Recommended Picks for Nutritious Choices


What is the Healthiest Bread? Dietitians Share Their Top Picks

Bread often gets a bad reputation, but it's not the enemy. In fact, when chosen carefully, bread can be a great source of fibre, protein, and essential vitamins. So, what makes certain breads healthier than others? According to dietitians, it's all about the ingredients and nutrients they contain.

“We don’t need to fear carbs,” says registered dietitian Vanessa Rissetto during a recent segment on TODAY. Carbohydrates, including bread, have been misunderstood in recent years. While managing your carbohydrate intake may be necessary depending on your health goals, carbs are a crucial part of keeping our bodies running smoothly. Bread, in particular, can be a healthy way to fuel up with the carbohydrates we need.

“I joke that I’m a carb crusader — I’m a huge fan of bread,” shares Caroline Susie, a registered dietitian. She explains that carbohydrates are one of three essential macronutrients, and most adults should get around half of their daily calories from them. Bread, especially the right kinds, can also provide fibre, protein, and vital vitamins and minerals.

However, not all bread is created equal. Here’s what dietitians recommend when shopping for the healthiest options.



What to Look for in Healthy Bread

To make a healthier choice, look for whole-grain bread. This means the bread is made with flour containing the entire wheat kernel, which includes the bran, germ, and endosperm. Whole grains are packed with nutrients, including fibre, protein, vitamins, and antioxidants, which are beneficial for gut, brain, and heart health.

In contrast, white bread is made from refined flour, which only contains the endosperm, stripping away important nutrients. While enriched white bread adds some of those nutrients back, it's still not as wholesome as whole-grain varieties.

There are several types of whole-grain bread to choose from, such as whole wheat, sprouted grain, and even gluten-free whole-grain options like millet or oats. Here’s how to ensure you’re choosing the healthiest one:

  • Whole-grain flour: Look for "whole wheat" or "100% whole grain" as the first ingredient on the label.
  • Added sugar: Aim for bread with minimal added sugar for a healthier option.

Types of Healthy Bread

  1. Whole-Wheat Bread
    Whole-wheat bread is a popular choice for its fibre content, which supports gut health and digestion. Dietitian Theresa Gentile emphasizes checking the label to ensure the first ingredient is "whole-wheat flour" or "100% whole wheat." Avoid being fooled by the colour of the bread — darker bread isn’t always whole grain.

  2. Sprouted Bread
    Sprouted grain bread is made from whole grains that are allowed to germinate before being ground into flour. This process boosts the bioavailability of nutrients like iron and B vitamins, providing even more nutritional benefits. However, sprouted breads tend to have a denser texture, making them a better option for toasting rather than sandwiches.

  3. Seeded Bread
    Many whole-grain breads also contain added seeds, such as flaxseeds and chia seeds, which boost fibre and protein content. Seeds are rich in healthy fats, but they can also add extra calories, so keep that in mind based on your dietary goals.

  4. Gluten-Free Bread
    For those with gluten sensitivities, gluten-free breads made from alternate flours like corn, rice, or millet are available. While these breads can still provide necessary carbohydrates, they often contain less fibre than whole-grain options. If you're looking for more protein and healthy fats, gluten-free bread made with almond flour is also a good alternative.

  5. Sourdough Bread
    Sourdough naturally contains less gluten due to the fermentation process. This makes it a good option for those with mild gluten sensitivities. The fermentation also aids in digestion, helping break down complex carbohydrates that can otherwise cause bloating.



The Healthiest Breads on the Market

According to Consumer Reports, the healthiest breads often contain whole grains and minimal added sugar. Some of the top-rated healthy bread options include:

  • Food For Life Organic Flourless Sprouted Grain Ezekiel 4:9
  • Nature's Own 100% Whole Wheat
  • Dave’s Killer Bread Organic Powerseed

Ultimately, the key to choosing the healthiest bread is to focus on whole grains and keep an eye on the nutrition label. As dietitian Caroline Susie reminds us, carbs are not the enemy. “You can absolutely enjoy bread — it’s good for you,” she says.

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