What healthy breads can you add to your diet?

When it comes to choosing the healthiest and most delicious bread options, the variety can be overwhelming. With so many choices available, it can be challenging to determine which ones are best for you.

Here, we will guide you through some top picks, including wholegrain, sourdough, and Ezekiel bread, so you can make informed decisions when navigating the bread aisle.

With the ZOE at-home test, you can gain insights into your unique blood sugar and blood fat responses, as well as the composition of your gut microbiome. Based on this information, we can provide personalized nutrition recommendations to help you make informed choices.

Get started by taking our free quiz.

How to Choose Healthy Bread

Not all breads are created equal in terms of quality. The taste and nutritional content of bread can vary significantly based on the ingredients and production methods used.

The healthiest breads are minimally processed and contain nutrient-rich ingredients, such as whole grains.

On the other hand, ultra-processed breads, like most white breads, are typically made with refined flour and are less nutritious.

The extensive processing involved in making these breads often strips away important nutrients and may introduce preservatives and additives that are not conducive to good health.

Navigating the bread aisle can be overwhelming due to the multitude of options available. Here are some tips to keep in mind when shopping:

• Look for labels that indicate "whole grain," "whole wheat," or "whole meal."

• If a loaf contains at least 6 grams of fiber per 100 grams, it is considered fiber-rich.

• Choose breads that contain intact grains like oats, barley, quinoa, and seeds, if suitable for your diet.

• Avoid mass-produced sourdough breads and opt for authentic sourdough varieties when possible, or consider making your own.

• Avoid ultra-processed breads with lengthy lists of unfamiliar ingredients.

Next time you're at the store, look for the following options to find a healthy bread that suits your preferences.

1. Wholegrain Bread

Wholegrain bread is minimally processed and made from flour derived from whole grains.

These grains retain all three essential parts: the fiber-rich bran, the starchy endosperm, and the nutrient-dense germ.

Consuming whole grains can benefit your overall health, and since wholegrain bread is made from whole grains, it contains a host of healthy compounds including fiber, vitamins, and minerals.

Fiber acts as a prebiotic, nourishing beneficial gut bacteria and promoting satiety.

While you may encounter wholegrain variations like flatbreads, tortillas, bagels, and pitas, ensure that the product is 100% wholegrain. Look for whole grains or whole wheat listed as the first ingredient on the label, and avoid any flour that is not wholegrain.

In general, it's advisable to steer clear of breads with excessively long ingredient lists.

2. Multigrain Bread

The term "multigrain" indicates that multiple types of grains are used in the bread. However, not all multigrain breads are wholegrain, so it's essential to check the label to confirm the use of whole grains.

The healthiest multigrain breads are rich in fiber and are not heavily processed.

3. Dark Rye Bread

Dark rye bread is nutrient-dense and has a dense texture. It is made from flour milled from whole rye grains, similar to the whole wheat grains used in wholegrain bread.

Opt for dark rye bread over light rye bread, as it is less processed and typically contains more fiber and nutrients.

Pumpernickel is a type of dark rye bread, and different brands may contain varying amounts of rye. Look for options with wholegrain rye listed as the primary ingredient.

As with other breads, fewer ingredients generally indicate a better choice.

4. Authentic Sourdough Bread

Authentic sourdough bread is characterized by its distinct tangy flavor, chewy crust, and soft interior.

It is made using a traditional live starter containing lactic acid bacteria and wild yeasts, with a lengthy fermentation process.

Authentic sourdough bread is nutritious and may help regulate blood sugar levels. The live starter aids in predigesting some carbohydrates like fructans, making it easier to digest for individuals with irritable bowel syndrome.

Be cautious, as there is no standardized definition of sourdough, allowing manufacturers to use the term liberally on labels.

Many sourdough breads may contain additives, preservatives, food coloring, and commercial yeast, so it's important to scrutinize the ingredients list.

5. Flaxseed Bread

Flaxseed bread boasts up to five times the fiber content of white bread, depending on the quantity of flaxseed used in the recipe.

Opt for a flaxseed bread with flaxseed listed as one of the primary ingredients. Flaxseeds are rich in omega-3 fatty acids, making flaxseed bread beneficial for gut health and heart health.

6. Ezekiel Bread

Ezekiel bread is flourless and crafted from whole grains or legumes such as lentils or soybeans, along with ingredients like oats, rye, or brown rice.

What sets Ezekiel bread apart is the use of sprouted grains, which may enhance digestibility and improve nutrient absorption.

Various sprouted grain breads may be available, but keep in mind that there is no universally accepted definition of "sprouted," allowing manufacturers to use the term freely on packaging.

Some products may combine sprouted grains with regular flour, and the grains may not have sprouted sufficiently to offer optimal nutrients.

Check the ingredients list and opt for products primarily made from sprouted grains or legumes.

Personalized Choices

The diverse array of bread options listed above can help you discover a nutritious and enjoyable bread choice. However, no single bread is universally ideal for everyone.

ZOE's research demonstrates that individual responses to food vary—blood sugar and blood fat responses can differ among individuals consuming identical meals.

Ultimately, selecting the most suitable bread for your needs involves understanding how your body reacts to different foods.

With the ZOE at-home test, you can uncover your unique blood sugar and blood fat responses, leading to a personalized nutrition plan that highlights the bread options best suited for you.

Learn about the breads that align with your needs and seamlessly incorporate them into your diet.

Begin by taking our complimentary quiz.

Conclusion

Bread can be a valuable source of nutrients if you choose wisely—some options are more nutritious than others, depending on their composition and production methods.

Wholegrain and dark rye breads are less processed than white breads and are generally more nutrient-dense.

Consider Ezekiel bread and authentic sourdough options for additional health benefits.

When selecting bread, pay close attention to ingredient labels to ensure you are making informed choices.