I'm a Dietitian, and This Is My Favorite Healthy Bread (2024)

Just like Oprah, I love bread. All kinds of bread, too. I love toast, sandwiches, garlic bread, bread straight from the oven...yum. Some bread, however, may be better for you than others, so I try to choose whole-grain breads more often. The 2020-2025 Dietary Guidelines for Americans recommend making at least half your grains whole. Whole grains have beneficial fiber that refined grains don't. Fiber is good for your gut health, heart health, blood sugar and more.

The bread aisle can be confusing—there are so many options to choose from! The one type that always stands out to me as a good choice is sprouted grain bread. These breads are often found in the freezer, and they're made with whole grains. They also tend to have less sodium and more protein than many other breads. Here's why I love sprouted grain bread, plus a bit more on what to look for when you're buying bread.

Why Sprouted Grain Bread Is My Favorite Healthy Bread

I'm a Dietitian, and This Is My Favorite Healthy Bread (1)

Pictured Recipe: West Coast Avocado Toast

Whole Grains

Sprouted grain breads are made from sprouted grains. That means they contain whole grains as the first ingredient, so the beneficial fiber and vitamins remain in the bread. Sprouted grains are a bit different than regular grains because of the process of sprouting. The grains are soaked, which begins a process of sprouting, and because of that process, they may be more easily digestible. Look for whole grains first on the ingredient list.

Protein

This varies by brand, but sprouted grain bread tends to have 4 to 5 grams of protein per slice. That means if you make a sandwich, you can get 10 grams of plant-based protein just from the bread! White bread has just 2 grams per slice, but some non-sprouted whole-grain breads can also have 4g per slice. Protein is important because it helps keep you satisfied for longer, and it's nice to balance the carbs in the bread. Check the labels when you shop and look for bread with at least a few grams of protein per slice.

Fiber

Like any whole-grain bread, you'll get the fiber benefits with sprouted-grain breads. Most have about 3 grams per slice. Most Americans don't hit the recommended amounts of 25 grams of fiber per day for females and 38 grams per day for males. Fiber is another key nutrient to look for in bread because it helps slow down digestion and blunt blood sugar spikes (and subsequent crashes). Choosing whole-grain bread can help you get more fiber, in addition to eating plenty of fruits, vegetables, beans, nuts, seeds and other whole grains.

No Added Sugar

Bread could be a sneaky source of added sugar, even in whole-grain options like multigrain or whole-wheat. Some have more than 1 teaspoon (4 grams) per slice. Many types of sprouted grain bread have no added sugar or just 1 gram. There's nothing wrong with added sugar, but it's something most of us get too much of in our typical diets, and I'd rather have mine in a cookie or something I'm really going to enjoy.

Lower in Sodium

Sodium is another nutrient many of us get too much of. Bread is actually the number one source of sodium in our diets. Lots of bread products have a fair amount of sodium—and that's before you start adding salty toppings like cold cuts or cheese. Sprouted grain breads tend to be lower in salt, but always check labels, especially if you're being mindful of the sodium in your diet. Ezekiel bread, a popular brand of sprouted-grain bread, has under 100 mg per slice.

Carb Counts

If you have diabetes or you're keeping an eye on your carb intake, sprouted grain breads have about 15 grams per slice, which is considered one carb serving. They're not necessarily lower in carbs than other types of bread, but since the slices tend to be smaller, they may have a more modest carb count than some bigger bakery-style slices.

A Registered Dietitian Answers All of Your Carb Questions

The Bottom Line

In general, you want to look for whole-grain bread that has some fiber, protein and not too much sodium or added sugar per slice. Sprouted grain bread hits all those marks and has a hearty texture that I think is delicious when toasted. Look for it in the freezer section or natural section of the grocery store if you don't see it in the bread aisle. I still enjoy other types of breads, including whole-wheat bread, sourdough bread and white bread sometimes, but I almost always have sprouted grain bread in my freezer for making my favorite breakfast or a sandwich.

I'm a Dietitian, and This Is My Favorite Healthy Bread (2024)

FAQs

What is the best bread for anti inflammatory diet? ›

Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet. The best sourdough and rye bread varieties to reduce gut inflammation are those made from whole grains.

Which white bread is the healthiest? ›

Best: Dave's Killer Bread White Bread Done Right

"Dave's Killer Bread White Bread Done Right is a great choice for anyone who loves white bread but wants to include some whole grains and fiber," says Steph Magill, MS, RD, CD, FAND, Owner of Soccer Mom Nutrition.

Which Ezekiel bread is the healthiest? ›

Looking for a healthy bread choice, Ezekiel 4:9 bread is at the top of the list. There are many reasons for this: sprouted grain process, digestion, nutrition absorption, vitamins and minerals, and the organic makeup.

What is the most unhealthiest bread? ›

The Unhealthiest Store-Bought Bread You Can Buy
  • Loaf of 12-grain enriched bread - Food Club.
  • Loaf of Wonder Bread - Wonder Bread.
  • Loaf of sliced bread - Home Pride.
  • Loaf of sliced white bread - Pepperidge Farm.
  • Loaf of sliced potato bread - Martin's.
  • Two packets of sliced sweet bread - King.
May 5, 2024

Which supermarket bread is healthiest? ›

Next time you're at the store, look for the following options to find a healthy bread you like.
  • Wholegrain bread. Wholegrain bread is minimally processed and made with flour from fully intact grains. ...
  • Multigrain bread. ...
  • Dark rye bread. ...
  • Authentic sourdough bread. ...
  • Flaxseed, or linseed, bread. ...
  • Ezekiel, or sprouted grain, bread.
Mar 19, 2024

What cheese is anti-inflammatory? ›

Swiss, provolone, Cheddar and Gouda are some examples.

What bread is good for arthritis? ›

In addition, a diet rich in whole grains has also been linked to better weight control, which can help reduce pain and symptoms of RA. So, switch from white bread to whole wheat, and from regular pasta to whole grain, Sandon says. Caution: When buying whole wheat bread, don't be misled by the label.

What flour does not cause inflammation? ›

Anti-Inflammatory Foods:

Gluten-free whole grains: brown rice, wild rice, black rice, millet, amaranth, quinoa, gluten-free oats, and sorghum. Whole grain and nut flours: whole grain flours, almond flour, coconut flour, chickpea flour, quinoa flour.

Which Dave's Killer Bread is the healthiest? ›

Im a true breadhead and love the POWERSEED best. It has the least amount of sodium 135 grams and only 100 calories per slice for the thick slice. Use to spend lots more on Ezkiel flourless bread which is also good but Powerseed does the same in terms of energy and nutrition and way better taste.

Are bagels healthy? ›

Bagels can be part of a nutritious diet. Just eat them in moderation and choose versions made from whole ingredients when possible. Dating as far back as the 17th century, bagels are one of the most beloved comfort foods worldwide.

Who should not eat Ezekiel bread? ›

Although Ezekiel bread is technically flourless, it is not a gluten-free product. Those with celiac disease or gluten intolerance shouldn't eat it.

What is the number one healthiest bread to eat? ›

With dozens of loaves lining the shelves, here are our top picks of the healthiest bread:
  • Rye bread. ...
  • 100% wholemeal wheat bread. ...
  • Buckwheat bread. ...
  • Spelt bread. ...
  • Sourdough. ...
  • Soda bread. ...
  • Flaxseed (linseed) bread. ...
  • Porridge oat bread. Made with wheat flour, yeast, water and salt with the addition of oats or even leftover porridge.
Aug 29, 2020

Why is Ezekiel bread so popular? ›

Ezekiel bread contains vitamins and minerals like zinc, calcium, magnesium and iron. And Ezekiel bread is pretty low in sodium — there's even sodium-free options — which Kopp says can be good for someone who has chronic kidney disease or high blood pressure and needs to watch their salt intake.

What is the healthiest bread than regular bread? ›

The Bottom Line. In general, you want to look for whole-grain bread that has some fiber, protein and not too much sodium or added sugar per slice. Sprouted grain bread hits all those marks and has a hearty texture that I think is delicious when toasted.

Is sourdough the healthiest bread? ›

All types of sourdough are relatively healthy, says Largeman-Roth, but the healthiest type of bread — sourdough or otherwise — is whole wheat or whole grain. Whole-grain bread is made with flour containing the entire wheat kernel.

Is Dave's Killer bread healthy? ›

It touts relatively high levels of protein and fiber (five grams of both per slice), whole grains, and organic, non-GMO ingredients. However, the cult-favorite 21 Grains and Seeds loaf is a little high in added sugar (five grams) and sodium (170 mg), compared to other healthy options.

What is the healthiest alternative to bread? ›

Here are some options to try:
  • Corn, reduced-carb or whole-grain tortillas.
  • Cheese wraps or cheese slices.
  • Coconut wraps.
  • Cauliflower bread.
  • Cucumber slices.
  • Sweet potato slices.
  • Bell pepper slices.
  • Portobello mushrooms.
Jun 29, 2022

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