Bread is a quintessential kitchen item that can be dunked in soups, used for sandwiches, and enjoyed beside eggs and fruit. Yet despite its accessibility and versatility, bread and other carbs were among the first items nixed from harmful fad diets .
"Food is neutral and it should not be labeled as good or bad but rather if certain foods help you meet your personal health goals or not," says Beth Czerwony, RD , a registered dietitian with the Cleveland Clinic Center for Human Nutrition .
Carbs are an important piece to that puzzle. Yes, some conditions, like diabetes, warrant watching carb intake under the care of a doctor and dietitian, but they're still vital, and bread is an excellent way to get your fix.
"Carbs are the body's main source of energy," says Megan Hilbert, MS, RDN , a registered dietitian with Top Nutrition Coaching. "Glucose fuels all cells in the body and is the brain's preferred fuel, so when we don't eat carbs, the body has to use other sources of energy to fuel itself that may not give us the same kind of energy as carbs do. Carbs are often a great source of vitamins, minerals and fibers, which are all incredibly important for digestive health."
Some breads offer more of these vital nutrients than others. What's the healthiest bread to eat? Is there a best bread for weight loss? Registered dietitians weigh in.
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What To Look for When Searching for the Healthiest Bread
Czerwony explains that the nutrition label (and fine print) will offer a wealth of clues as to whether one bread is better suited for your health goals. Hilbert agrees. Some things to take note of when searching for the healthiest bread:
- Less is more: "Try to find bread without lots of fillers or preservatives," Hilbert says. "The best breads will be made of yeast, flour and water.
- Fiber: Hilbert says two to three grams of fiber is ideal.
- Whole wheat flour: Hilbert recommends opting for bread with whole wheat flour as the first ingredient to ensure you get enough fiber and vitamins.
Now, here's where things get confusing. You might see "whole wheat" and "whole grain." What's the difference?
Let's get granular. Kernels in bread have three parts: Bran, germ and endosperm, according to the U.S. Department of Agriculture .
Whole wheat refers specifically to the flour made from the entire wheat kernel, while whole grain includes any flour made from the complete kernel of any grain," says Kelsey Costa, MS, RDN , a registered dietitian nutritionist and founder of Dietitian Insights.
What should people who are trying to lose weight look for? What's the best bread for weight loss?
"Those looking to manage their weight or cardiometabolic conditions should be especially conscious of choosing bread with higher protein, fiber and resistant starch content," Costa says.
Hilbert loves Daves' Killer Thin Sliced Bread for its protein (3 grams) and fiber (2 grams).
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OK, So What's the Healthiest Bread To Eat?
The conventional wisdom is whole wheat, which is undoubtedly healthy. However, the two experts we spoke with have different choices for the healthiest bread. "My top recommendation is a traditionally made sourdough made with whole wheat or rye flour," Hilbert says. "These breads don't use commercial yeast and break down some of the gas-producing nutrients in breads like gluten and FODMAPs, which are gas-producing carbohydrates."
It also checks another one of Hilbert's big boxes: "Most sourdough breads are made with only three ingredients," she explains.
Costa also went against the grain. "The average glycemic index of whole wheat and white bread is around 71, according to 13 studies , despite whole wheat being a complex carbohydrate," Costa says. "This, again, has to do with the bread's starch accessibility and hydrolytic activity, which means how quickly it breaks down into sugars."
Traditionally-made whole grain sourdough bread containing whole wheat, whole rye or whole spelt was Costa's top pick for the healthiest bread to eat. She points out that it has a "lower glycemic index value due to the presence of more protein and fiber and higher resistant starch content."
Breads that are lower on the glycemic index are more accessible to people. "These breads support better blood sugar control, digestion and satiety and may offer benefits in preventing chronic diseases like type 2 diabetes, obesity and cardiovascular disease," Costa says.
OK, but is it the healthiest bread for weight loss? It could be a good tool if you and your care team agree that it's a good goal. "Whole grain breads can be a great part of a healthy diet to help folks lose weight," Hilbert shares.
The fiber content can help:
- Slow digestion
- Prevent blood sugar spikes
- Keep people feeling satisfied for longer
"These fibers also help feed the healthy microbiota in our gut, which has increasingly been linked to metabolic health and improved weight outcomes," Hilbert explains.
Some of Hilbert's go-to ways to enjoy this bread include almond butter for a protein and fiber-rich pre-workout snack and turkey, lettuce and cheese for a simple, satiating lunch. French toast is a favorite of Czerwony's.
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Other Healthy Breads To Try
1. 100% whole wheat bread
While standard whole wheat bread wasn't the experts' top pick, Hilbert loves that many whole wheat breads have two to three grams of fiber, something research suggests most American adults and kids (95%) aren't getting enough.
Brands can get tricky with how they market their breads as whole wheat. Hilbert offered a tip to read labels like a pro:
"Check the first ingredient of the label and make sure it reads whole wheat flour," she says. "There is also a protected phrase on many labels that read '100% whole wheat,' which is important to look for to ensure you're getting a whole wheat product. Many supposed whole-wheat breads contain only 16 grams of whole-grain flour."
2. Gluten-free breads
To be clear, gluten-free doesn't always mean "healthier." However, gluten-free bread may be the best bet for specific individuals who can't tolerate gluten.
"Gluten-free bread, millet bread, almond flour bread and coconut flour bread might benefit people with celiac disease or gluten sensitivity," Costa says. "Check to ensure the breads are made in a gluten-free facility, as cross-contamination can occur during production."
3. Breads that contain legumes, sprouted grains and beans
Spelt, chickpeas, millet and soybeans are among the potential ingredients in these breads, which boast whole grains that germinate before turning into flour.
"Breads that are made 100% from whole or sprouted grains or legumes retain more of their natural fiber and nutrients," Costa says.”Breads that are made 100% from whole or sprouted grains or legumes retain more of their natural fiber and nutrients."
Hilbert recommends Ezekiel Sprouted Bread because it has fiber, whole grains and no extra additives.
4. Pumpernickel
Costa puts pumpernickel right up there with sourdough. It's lower on the glycemic index thanks to protein, fiber and higher resistant starch content, making it a nutrient-dense option for people with and without chronic conditions like diabetes and heart disease (In other words, the whole family can benefit from one bread).
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