Wait, Is Whole-Grain Bread Actually Healthy?

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With a loaf of the healthiest bread in your kitchen (plus a few extra ingredients), you can whip up a variety of satisfying, wholesome meals. Picture perfectly toasted slices with all the toppings piled high, gooey peanut butter and jelly sandwiches, or cozy bowls of soup served with pillowy pieces of bread waiting to be dunked.

But when gluten and carbs became the enemy (looking at you, Atkins), people questioned if slices could be a part of a nutrient-rich diet.

Meet the experts: Jaclyn London, M.S., R.D., C.D.N., is a nutrition consultant, author of Dressing on the Side (and Other Diet Myths Debunked), and podcast host of The Business of Wellness; Laura Iu, R.D.N., is a registered dietitian nutritionist, certified intuitive eating counselor, owner of Laura Iu Nutrition, and a member of Prevention’s Medical Review Board; Valerie Agyeman, R.D.N., is a women’s health dietitian, podcast host of The Flourish Heights Podcast, and founder of Flourish Heights.

Fortunately, the anti-bread hype has died down over the last few years as people realize that, yes, it can be a part of a healthy diet—especially if you opt for a nutrient-dense loaf. So, what are the healthiest breads? We asked registered dietitians to share their thoughts on the best types of bread to buy at the store.

What is the healthiest type of bread?

Whole-grain bread

Whole-wheat breads often contain more fiber than ones made with refined white flour. “Whole grains retain all parts of the grain kernel, including the bran, germ, and endosperm, which is why they’re higher in B vitamins, minerals, and phytochemicals that can be lost in the refining process,” explains Jaclyn London, M.S., R.D., C.D.N. “They’re also fiber-rich, which promotes healthy digestion, improved cholesterol levels, and helps to regulate digestion while promoting a healthy environment in your GI tract.”

Check the nutrition label to confirm that the loaf of bread is actually made with whole grains (we’ll cover shopping strategies, later). “The fiber content should be at least 3 to 4 grams of fiber per slice,” says Laura Iu, R.D. “Whole grain breads that have higher fiber contents will result in less of a blood-sugar spike post-meal.”

“Whole grains are consistently linked to reducing risk of heart disease, diabetes, and certain types of cancers, largely due to the fiber, mineral, and micronutrient content as well as the presence of bioactives, which are linked to improved metabolic health,” says London.

Seeded breads

These loaves are often covered in a variety of nuts and seeds (read: you may want to floss afterward). “Seeded breads can be very nutritious, providing healthy fats, fiber, and added protein,” says Valerie Agyeman, R.D., Basically, with each slice, you’ll get the extra health benefits that would come with sprinkling seeds and nuts on top of dry toast—but in a far more enjoyable-to-eat form.

The nutritional profile will change based on what is actually added to each loaf. That said, “seeded breads often contain chia seeds and flax seeds, which are sources of omega-3 fatty acids,” says Iu. Other common additions include pepitas, sunflower seeds, and oats.

Sprouted bread

“Sprouted breads are made from whole grains that were soaked, sprouted, and ground [into flour]. This process changes the nutrition profile of the grain, so that it is more digestible,” says Iu. The soaking step softens the hull of the nuts, seeds, or grains, and leads to the activation of enzymes that disrupt anti-nutritional factors, per research.

“There may be some nutritional upside to sprouted versions, which can be higher in both protein and fiber—making these breads more satiety-promoting. The sprouting process may also enhance the bioavailability of certain nutrients, which means you’re more likely to absorb more of the beneficial nutrients found in the grain itself,” says London. “During the germination process, storage proteins are broken down into peptides and amino acids, which improves nutrient absorption and makes the grains easier to digest,” explains Agyeman.

Should anyone avoid seeded or sprouted breads?

Of course, it’s always a good idea for everyone to read the ingredients listed on the packaging to confirm the allergens present. Seeded breads, especially, may contain sesame, nuts, and peanuts. Plus, these breads are still frequently made with wheat flour (and the sprouting process doesn’t remove the gluten), so anyone with Celiac or non-Celiac gluten sensitivity should still avoid it. “Additionally, those with digestive issues may want to limit high-fiber breads if it’s hard for them to digest,” says Agyeman.

Over the last 20 years, the sprouting process used to produce sprouted grains has been linked to various outbreaks and recalls, with single-ingredient products like sprouted chia powder and sprouted cashew nut butter. But implementing control measures during the soaking stage and introducing higher salt concentrations or refrigeration can ensure the safety of sprouted products, according to food scientists.

“Most commercially available sprouted breads should be safe for most people. Sprouts themselves can be high risk for foodborne illness like salmonella and E. coli because the seeds can be easily contaminated during production/supply chain, but the supply chain is different depending on the type of grain. However, it’s always ultimately going to come back to the type of grain used to make that bread, storage, and your personal frequency of use,” says London.

Sourdough bread

Remember when everyone was baking sourdough? Turns out that was a healthier endeavor than we may have thought. “Sourdough can be a healthy bread option due to its fermentation process, which involves a starter culture [using wild yeast and bacteria],” says Agyeman. “This fermentation may increase the bioavailability of nutrients, making them easier for the body to absorb, and can also lead to lower glycemic responses.”

Sourdough’s starter culture may hold the secret to some of its health benefits: Some lactic acid bacteria strains found in the starter culture are considered probiotics, which can support a healthy gut microbiome.

Healthy gluten-free bread

Not all gluten-free breads are created equal—and not all gluten-free breads are a healthy choice. That said, they can be great for anyone dealing with a chronic condition or dietary restriction that prevents them from consuming gluten in any form. “The main distinction between gluten-free and wheat-based breads is that water is usually the first ingredient in gluten-free formulations, and they’re often subject to more additives in the form of gums and stabilizers to make up for the lack of gluten, which is what gives bread its great texture in the first place,” says London. “That said, I think the category of gluten-free bread has come a long way in terms of including more wholesome ingredients in the past few years!”

How to choose a healthy bread

• Look for whole grains as the first ingredient. “On the nutrition facts label, you should see whole grain wheat flour, whole oats, or whole rye,” says iu. “If the ingredient list includes enriched flour it means the product is not 100 percent whole grain. Another way to identify if a product has a significant amount of whole grains is to look for the Whole Grain Stamp.”

• Be careful about flours. Often, refined flour will be the first ingredient (even on “wheat bread”) which is still using refined flour, and therefore, provides fewer of the benefits 100% whole-grains provides—fiber, minerals, antioxidants.

• Read the nutrition label. “Aim for options with at least 3 grams of protein per slice, lower sodium, and minimal added sugars (less than 2 to 3 grams per slice). It’s also wise to check for high-fiber breads, as they may contain added fibers that could cause digestive discomfort for some people,” says Agyeman.

• Embrace whole grains and seeds. “There’s this old-school trope (I think from ‘90s commercials?) about looking for a ‘short’ ingredient list. Well, that’s wrong and outdated when it comes to your bread selection! Look for ones that have multiple types of grains and seeds for extra fiber and versatility of nutrients,” says London.

• Skip the store-bought wraps. While spinach wraps and cauliflower wraps sound healthy, it’s more of a marketing ploy. “These wraps are often made with more oil and salt than traditional bread, so you’re better off choosing regular sliced bread and including extra veg inside the sandwich,” says London.

The bottom line

“There isn’t a one-size-fits-all answer for everyone. What’s healthy for one person may not be the best option for another. For example, whole wheat bread might be great for someone with blood sugar issues, but terrible for someone with celiac disease,” says Iu. “I tend to shop for bread as I would other types of grains, buying different options for different culinary uses and eating occasions, and storing them in the freezer to preserve freshness for longer,” says London.

So as long as you’re paying attention to what type of loaf you’re getting from the store, you should be good! Plus, focus on how you can level up the health factor on whatever slice by focusing on adding wholesome, good-for-you toast toppings and leveraging healthy sandwich fillings like roasted vegetables, nut butters, and lean proteins.

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