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 healthiest type of bread to eat? ›

Here are our top 7 choices for wholesome, nutrient-dense breads.
  1. Sprouted whole grain. Sprouted bread is made from whole grains that have started to sprout from exposure to heat and moisture. ...
  2. Sourdough. ...
  3. 100% whole wheat. ...
  4. Oat bread. ...
  5. Flax bread. ...
  6. 100% sprouted rye bread. ...
  7. Healthy gluten-free bread.

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.

What bread is good for diabetics? ›

Fiber Weiner strongly encourages people with diabetes to choose a high-fiber bread, with at least three grams of fiber per slice. “Aim for a whole-grain bread with ingredients like oats, quinoa, or bran,” she says. “They may contain a good portion of fiber, which will improve glycemic response.”

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 best bread to lower cholesterol? ›

Try switching to whole-wheat or whole-grain varieties. These types of bread are also high in fiber, which can help lower your cholesterol. You might also try low-carbohydrate varieties of bread, but make sure that you check out the fat and fiber content on the food nutrition label before you make your choice.

What bread has no sugar? ›

Best Sugar Free bread on the market

I've experimented with nearly every other sugar-free, low-carb bread on the market, but none even come close to matching the quality, texture, and taste of Nature's Own 100% Whole Grain Sugar-Free Bread.

Which bread raises blood sugar the least? ›

Unlike refined white bread, which can cause rapid spikes in blood sugar levels, whole grain, and whole wheat bread contain complex carbohydrates and fiber. These components slow down glucose absorption, leading to a more gradual and steady rise in blood sugar, making them a better choice for individuals with diabetes.

What are the 5 worst foods for blood sugar? ›

You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.

What type of bread is lowest in carbs? ›

6 Low-Carb Breads to Try
  • Base Culture Original Keto Bread. Flaxseed, arrowroot and almond flour, and almond butter give this bread its nutty, sweet flavor. ...
  • Ezekiel 4:9 Sprouted Whole Grain Bread. ...
  • Julian Bakery Keto Thin Bread. ...
  • Simple Mills Focaccia. ...
  • Unbun Unbread. ...
  • Outer Aisle Sandwich Thin. ...
  • Cloud Bread. ...
  • Almond Flour Bread.
Nov 3, 2022

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.

Is sourdough or Ezekiel bread better? ›

Additionally, sourdough fermentation increases the availability of essential nutrients like vitamins and minerals. Ezekiel bread, on the other hand, stands out for its use of sprouted whole grains and legumes, which provide a rich source of nutrients, including fiber, vitamins, and protein.

Do you have to refrigerate Ezekiel bread? ›

One caveat when using Ezekiel bread? You need to think about how you store it. “If you're someone that doesn't go through bread quickly, I recommend freezing it and then, you can easily just toast it right out of the freezer,” says Kopp. If you reach for bread often, it may be best to keep in the refrigerator.

What bread is better for weight loss? ›

Yes, whole grain bread is very good for weight loss. Eating whole grains have been shown to help eliminate more belly fat when compared to eating refined grains. Whole grain bread contains fiber, which may also help keep you full for longer, making it easier to eat less overall and help lose weight.

What is the most unhealthy type of bread? ›

The Least Nutritious Breads
  • White Bread. White bread doesn't rank too high when it comes to nutrition. ...
  • Specialty Breads: Ciabatta, Pita, Focaccia and Brioche. Most specialty-style breads, like ciabatta, pita bread, focaccia and brioche are made with refined white flour.

Why is sourdough the healthiest bread? ›

Sourdough relies on a mix of wild yeast and lactic acid bacteria, rather than baker's yeast, to leaven the dough. It's richer in nutrients, less likely to spike your blood sugar, contains lower amounts of gluten, and is generally easier to digest than bread made with baker's yeast.

Are wraps healthier than bread? ›

Wraps contain more carbohydrates but also contain more fiber. One slice of whole-wheat bread and one whole-wheat wrap also contain a similar protein content and contain the same amount of fat. As long as you are choosing whole-grain options, whichever you prefer to eat is what you should choose.

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