Carbohydrates are often high on the list of foods that people like to limit in their diets, and bread may be at the top of the anti-carb list. Yes, bread contains carbohydrates, but like all carbohydrates they can be part of a healthy diet (unless you are actually allergic to wheat or gluten, in which caselook for safe options).
I lovebread for breakfast(hello, toast), for sandwiches, as a side dish for dinner, or with some avocado or nut butter for a savory snack. The bread options are truly endless, but you'll usually want to opt for whole wheat bread. That2020-2025 Dietary Guidelines for Americansrecommends that 45%-65% of your daily calories come from carbohydrates and that you make half of your grains from whole grains.
Whole grainprovide fiber and beneficial vitamins and minerals. Plus, whole grains are less likely to cause blood sugar spikes (thanks to the fiber) and can keep you more satisfied because fiber takes longer to digest. There are many healthy breads to choose from — and all of these choices can make choosing a better loaf overwhelming. That's why I'm sharing some of my favorite healthy breads. Hopefully this list will reduce your chances of being overwhelmed in the bread aisle.
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1. Sprouted grain bread
I always have sprouted bread in my freezer. It's made from whole grains, so there's fiber and protein to keep you full. It tends to have less sodium, but that's usually not the caseadded sugar.
A look back from 2021Food science and nutritionsuggests that sprouted grains increase the nutrients available in them, including certain vitamins and minerals, and increase their antioxidant properties.
Sprouted bread is a bit dense and chewy, so I mainly like it on toast, but not so much for sandwiches. You'll find it in the freezer section or the bread section, depending on where you shop.
2. Whole wheat bread
While it's not as fancy as some of the other breads on this list, whole wheat bread is a healthy classic. I grew up eating peanut butter and jelly sandwiches on whole wheat bread.
When choosing between whole wheat breads, look for whole wheat flour as the first ingredient. Like wheat flour (as opposed tohel-wheat flour) is listed first, it is not whole wheat flour. Also check the sugar and sodium content. That2020-2025 Dietary Guidelines for Americansrecommends no more than 2,300 milligrams of sodium per day (unless your doctor has advised you to go lower), and less than 10% of your calories come from added sugars.
You will find whole wheat sandwich bread, but also whole wheat naan bread and pita bread. If you want the smell of freshly baked bread to waft through your home, you canmake it yourself at home.
3. Sourdough bread
If you're not ready to get startedbake your own sourdough breadHowever, you can probably find some equally tasty sourdough options at your grocery store. Sourdough is made by fermenting flour and water instead of using yeast. The fermentation process can do thatsome nutrients become more availablein the bread. There is usually no added sugar either.
Sourdough appears to have health benefits beyond simply providing energy from carbohydrates. A 2021 studyEcology, microbiology and infectious diseasessuggests that sourdough has its own microbiome – including 'good' bacteria – and that when we eat it, it can influence our own gut microbiome, leading to better digestion.
4. Seeded bread
Seeds are among the most nutritious foods you can eat. They pack a lot of nutrients, including fiber, protein, healthy fats, vitamins, minerals and antioxidants, into a small package. They have also been shown to help lower cholesterol and play a role in fighting diabetes and cancer, according to a 2022 study inMolecules. Seeds also provide a nice crunch if you like that in your bread.
If you buy seeded bread, check to see if it is made with whole grains, or you can make your own. ThisSeeded whole wheat quick breadis one of my favorite recipes. Or try oneLow-carb quick breadwhich is made with almond flour and coconut flour (and lots of seeds of course!)
5. Engelse muffins
Although not technically bread, you can find English muffins in the bread aisle. I love English muffins because they are usually a little smaller than bread (perfect if you're not that hungry or are watching your carb intake) and you can still use them for toast or forMake a sandwich. As with bread, look for a whole-grain muffin and check the labels for sodium and added sugar.
6. Banana bread
Yes, I'm a dietitian and I just added banana bread to my list of healthy breads, thank you very much. There's no one way to eat healthy, and treats like banana bread can absolutely be part of a healthy diet.
Some banana breads are high in sugar, butter and refined grains, but quick breads – like banana bread – are usually good if they're made with some whole grains, healthy fats and a little less sugar. Try oursHealthy banana breador get a dose of vegetables with usZucchini banana bread. I love cutting up a loaf and keeping it in the freezer (or making my own).bananenbroodmuffins), so I can take a piece out when I need a snack.
In short
If you like bread and find it filling, there's probably no reason to cut it out of your diet. Choose whole-wheat bread whenever possible and read the label for added amounts of sugar and sodium. Choose tasty toppings that don't contain a lot of sugar - and above all, enjoy your bread.
