7 Healthiest Breads
How to Choose the Healthiest Breads at the Store
Grocery store shelves have a plethora of bread options these days, which is why it’s important to know what to look for on the package labels. Here are some of the key things to search for when trying to bag the healthiest breads for your avocado toast.
Prioritize Whole Ingredients
Look for breads that are made with all, or at least mostly, whole grain flour such as whole wheat or whole rye. This means that the germ and bran of the grain kernel, which harbors the lion’s share of its nutrients and fiber, are present in the bread.
Seek Out Fiber
Bread should be viewed as a good opportunity to work more fiber into your diet. Fiber from bread can help keep bowel movements regular, lower cholesterol, improve blood sugar control, and slow down digestion to help keep you feeling more full and satisfied after eating.
Sack the Sugar
Sugars are often added to packaged breads to help them rise during baking, improve shelf-life, and also mask the earthy flavors of any ingredients like whole wheat. Don’t fall for advertising claiming the bread is made without high fructose corn syrup when the manufacturer has simply used cane sugar instead which isn’t any better for you.
Embrace Sour Power
Quarantine lockdowns spurred a sourdough renaissance among aspiring home bread bakers. Unlike traditional breads that use baker’s yeast, sourdough is made with a fermented “starter” that contains wild yeasts and beneficial lactic acid bacteria along with flour and water.
Sprout it Out Loud
You’ve likely seen Ezekiel bread on grocery store shelves, which has garnered a cult-like following. To make this style of bread, ingredients like grains and legumes are germinated, then typically dried before being milled into flour.
7 Healthiest Store Bought Breads
These breads rise about the rest. (See what I did there.)
Ezekiel 4:9 Sprouted Whole Grain
Per Slice: 80 calories, 0.5 g fat, 15g carbs (3g fiber, 0g added sugar), 5g protein, 75mg sodium
This extra-healthy bread is made with sprouted grains, lentils and soybeans making it high in protein, fiber and a range of vital micronutrients. It’s also fairly modest in calories and doesn’t include any added sugars, which is surprisingly rare in the commercial bread world.
Oroweat Whole Grains Double Fiber
Per Slice: 100 calories, 1.5 g fat, 21 g carbs (6g fiber, 2g added sugar), 4g protein, 160mg sodium
An infusion of oat fiber gives this whole-wheat bread a lofty fiber content making it easier to reach your daily need for grit. And it’s one of the more economical healthier breads you’ll find in stores.
Dave’s Killer Bread Power Seed
Per Slice: 100 calories, 2.5 g fat, 18g carbs (4g fiber, 1g added sugar), 5g protein, 135 mg sodium
This whole wheat, low-sugar bread is infused with a healthy dose of nutritious seeds including flax and sunflower. There is a solid amount of protein and fiber and the slices toast up nice and crispy. A killer choice in the bread aisle, indeed.
EQUII Multi-Grain + Fiber
Per Slice: 120 calories, 2.5 grams fat, 16g carbs (4 g fiber, 1 g added sugar), 8g protein, 160mg sodium
This bread goes nuts on protein, so much so that a sandwich made with 2 slices will give a whopping 16 grams of protein. The yeast protein provides a complete plant-based protein. Bread that builds muscle…who knew? You also get a solid amount of fiber and a nice mix of nutritious grains and seeds including quinoa and flax.
Mestemacher Whole Rye Bread
Per Slice: 120 calories, 1 grams fat, 26g carbs (6 g fiber, 0 g added sugar), 3g protein, 320 mg sodium
Most rye bread on store shelves is fake and made mostly with white flour. Not this German import. Each hearty slice is made only with whole rye so you end up with impressive amounts of hunger-busting fiber. There is also no added sweet stuff. The long slices are perfect for open-faced sandwiches – try a slather of cream cheese topped with smoked salmon, sliced roasted red pepper, and a hunk of cucumber.
Silver Hills Omegamazing
Per Slice: 90 calories, 1.5 grams fat, 15g carbs (4.5 g fiber, 2 g added sugar), 5g protein, 150mg sodium
The lower-carb bread goes bigger on heart-benefiting omega-3 fats from chia and flax. Each slice also supplies 5 grams of plant-based protein from ingredients like sprouted whole grains, chia seeds, and vital wheat gluten. And remember, sprouting the grains (wheat and oats) makes the nutrients they contain more available for your benefit.
Canyon Bakehouse Heritage Style Whole Grain
Per Slice: 110 calories, 2.5 grams fat, 21g carbs (1 g fiber, 3 g added sugar), 3g protein, 190mg sodium
If you need to slather your PB on gluten-free bread this is one of your better options. Mainly because it’s made with whole grain flour (brown rice and sorghum) instead of the highly refined starches that dominate the gluten-free bread market. It has a taste and texture that is close to the regular slices as opposed to sawdust.
Conclusion
In conclusion, choosing the healthiest bread can seem overwhelming with the numerous options available. However, by prioritizing whole ingredients, seeking out fiber, reducing sugar content, embracing sour power, and sprouting grains, you can make a more informed decision about the bread you buy.
FAQs
- What is the best way to choose a healthy bread?
- Look for breads made with whole grains, high in fiber, and low in sugar.
- What is sprouted grain bread?
- Sprouted grain bread is made by germinating grains, then drying them before milling into flour.
- Is sourdough bread healthier than traditional bread?
- Yes, sourdough bread can be healthier due to the fermentation process, which creates beneficial compounds and increases the bioavailability of nutrients.
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