Wait, is whole wheat bread actually healthy?

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With a loaf of the healthiest bread in your kitchen (plus a few extra ingredients), you can prepare a variety of satisfying, healthy meals. Imagine perfectly toasted slices with all the toppings piled high, gooey peanut butter and jelly sandwiches, or cozy bowls of them soup served with soft pieces of bread waiting to be dipped.

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

Meet the experts: Jaclyn London, MS, RD, CDNis a nutrition consultant, author of Dressing on the Side (and Other Diet Myths Debunked)and podcast host of The enterprise of well-being; Laura Iu, RDN, is a registered dietitian nutritionist, certified intuitive eating consultant, owner of Laura Iu Nutritionand member of Prevention Medical Review Board; Valerie Agyeman, RDN, is a women’s health dietitian and podcast host of The Flourish Heights Podcastand founder of Heights bloom.

Fortunately, the anti-bread hype has subsided in recent years, as people realize that this is indeed the case can be part of a healthy diet, especially if you choose a nutrient-rich bread. So, what are the healthiest breads? We asked registered dietitians to share their thoughts on the best types of bread you can buy at the store.

What is the healthiest type of bread?

Whole wheat bread

Whole wheat bread often contains more fiber than bread made with refined white flour. “Whole grains retain all parts of the grain, including the bran, germ and endosperm, and therefore contain more B vitamins, minerals and phytochemicals that can be lost during the refining process,” explains Jaclyn London, MS, RD, CDN “They are also rich in fiber, which promotes healthy digestion, improves cholesterol levels, helps regulate digestion while promoting a healthy environment in your body. GI tract.”

Check the nutrition label to make sure the bread is actually made with whole grains (we’ll discuss shopping strategies later). “The fiber content should be at least 3 to 4 grams of fiber per slice,” says Laura Iu, RD “Whole wheat bread with a higher fiber content will result in fewer spikes in blood sugar levels after the meal.”

“Whole grains have been consistently linked to reducing the risk of heart disease, diabetesand certain types of cancer, largely due to the fiber, mineral and micronutrient content, as well as the presence of bioactive compounds, which are linked to improved metabolic health,” says London.

Sown loaves

These breads are often topped with a variety of nuts and seeds (read: you might want to floss afterwards). “Seed bread can be very nutritious and provides healthy fats, fiber and added protein,” says Valerie Agyeman, RDIn short, with every slice you get the extra health benefits you’d expect from sprinkling seeds and nuts on dry toast, but in a much more enjoyable form.

The nutritional profile will change based on what is actually added to each loaf. That said, “seed bread often contains chia seeds And flax seedwhich 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 have been soaked, sprouted and ground (into flour). This process changes the nutritional profile of the grain, making it more digestible,” says Iu. The soaking step softens the skin of the nuts, seeds or grains and leads to the activation of enzymes that disrupt anti-nutritional factors. research.

“There may be a nutritional benefit to sprouted versions, which contain both some protein and fiber, so these breads promote satiety. The germination process can also… bioavailability of certain nutrients, so you’re more likely to absorb more of the beneficial nutrients from the grain itself,” says London. “During the sprouting process, storage proteins are broken down into peptides and amino acids, which improves nutrient absorption and makes the grains easier to digest,” Agyeman explains.

Should one avoid seeded or sprouted bread?

Of course, it is always a good idea for everyone to read the ingredients on the package to confirm the allergens present. Seeded bread in particular can contain sesame, nuts and peanuts. Additionally, these breads are still often made with wheat flour (and the sprouting process does not remove the gluten), so anyone with celiac or non-celiac gluten sensitivity should still avoid them. “Additionally, people with digestive problems may want to limit high-fiber bread if it is difficult for them to digest,” says Agyeman.

Over the past two decades, the sprouting process used to produce sprouted grains has been linked to several outbreaks and recalls, with single-ingredient products such as sprouted chia powder And sprouted cashew butter. But implementing control measures during the soaking phase and introducing higher salt concentrations or cooling 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 pose a high risk for foodborne illness salmonella and E. coli because the seeds can easily become contaminated during the production/supply chain, but the supply chain differs depending on the type of grain. Ultimately, however, it always comes back to the type of grain used to make that bread, its storage and personal frequency of use,” says London.

Sourdough bread

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

Sourdough starter culture may hold the secret to some health benefits: some strains of lactic acid bacteria 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 difference between gluten-free and wheat-based breads is that water is usually the first ingredient in gluten-free formulations, and they are often subject to more additives in the form of gums and stabilizers to make up for the lack of nutrients. gluten, which is what gives bread its great texture in the first place,” says London. “That said, I think the gluten-free bread category has come a long way in recent years when it comes to incorporating more healthy ingredients!”

How do you choose a healthy bread?

• Search for whole grains as the first ingredient. “You should see it on the nutrition facts label whole wheat flour, whole oats, or whole rye,” iu says. “If the ingredients list contains it enriched flour it means that the product is not 100 percent whole grain. Another way to determine if a product contains a significant amount of whole grains is to look for the Whole wheat stamp.”

• Be careful with flour. Often refined flour will be the first ingredient (even in “wheat bread”) which still uses refined flour, and therefore provides fewer of the benefits that 100% whole grains provide: fiber, minerals, antioxidants.

• Read the nutrition label. “Aim for options with at least 3 grams of protein per slice, less sodium and minimal added sugar (less than 2 to 3 grams per slice). It is also wise to check for high fiber breads as they may contain added fiber which can cause digestive problems in some people,” says Agyeman.

• Embrace whole grains and seeds. “There’s an old-fashioned 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 choice! Look for products with multiple grains and seeds for extra fiber and nutrient versatility,” 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 it’s better to opt for plain sliced ​​bread and extra vegetables. inside the sandwich,” says London.

The bottom line

“There is no one-size-fits-all answer for everyone. What is healthy for one person may not be the best option for another. For example, whole wheat bread can be great for someone with blood sugar problems, but terrible for someone with celiac disease,” says Iu. “I tend to buy bread as I would other grains, buying different options for different culinary uses and eating occasions, and storing them in the freezer to maintain freshness longer,” says London.

So as long as you pay attention to what type of bread you get from the store, you’ll be fine! Moreover: focus on How you can take the health factor on any slice to the next level by focusing on adding healthy toppings that are good for you and using healthy sandwich fillings like roasted vegetables, nut buttersand lean proteins.

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