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Image: Tanja Ivanova/Getty ImagesFor many, bread is a part of their daily routine. This pantry essential has become so ingrained in our meals that it's featured at nearly every occasion—whether it's toast for breakfast, a sandwich for lunch, or a bread basket at dinner.
Certain Types of Bread Are Healthier Than Others
Bread can be a part of a well-balanced, healthy diet. However, certain types of bread offer even more valuable nutrients, such as fiber, protein, vitamins, and minerals. On the other hand, less nutritious breads—while delicious—offer fewer benefits due to the way their grain flours are processed. If bread is a staple in your diet, it’s a good idea to mix in some more nutrient-dense options to get the most out of your sandwiches, toast, and dinner rolls.
If you're unsure which breads may not be as healthy, steer clear of those with these potential red flags—clear indications that they might not live up to their promises or provide the nutrients your body needs for the long haul.
Signs That Your Bread Could Be Healthier
1. There's no sign of whole grains.
“Healthier breads feature whole grain wheat or flour as the first ingredient,” explains Amy Davis, RD, LDN, registered dietitian at FRESH Communications. “Breads that aren’t as nutritious may list just ‘wheat’ flour as the first ingredient.” If there’s no mention of whole grains or whole wheat—the word 'whole' is crucial—this is a sign that the bread you’re looking at might not be the best choice.
Whole grains are incredibly valuable for many reasons, with the most important being their superior nutritional profile compared to refined grains like white bread. This includes essential nutrients such as unsaturated fats, fiber, protein, and important micronutrients like iron, zinc, calcium, phosphorus, manganese, selenium, and vitamin E. Additionally, B vitamins like riboflavin, niacin, thiamin, and folic acid are present. These nutrients contribute to a range of health benefits, including a reduced risk of heart disease, certain cancers, type 2 diabetes, and high BMI scores.
Body Mass Index (BMI) was originally created to categorize individuals based on their weight. However, it has proven to be an inaccurate and biased way to assess health or body weight. In 2023, the American Medical Association introduced new guidelines, offering alternative methods for screening and interventions.
Food marketers often mislead consumers by using terms like 'wheat,' 'grain,' and 'multi-grain' to suggest their bread products are whole grain. To ensure you're purchasing a truly whole grain bread, look for labels that say '100 percent whole' or just 'whole.' Additionally, always check for the 'Whole Grain Stamp' for guaranteed authenticity, advises Davis.
2. The bread contains less than 2 grams of fiber, if any at all.
"Ideally, a bread product should have three to five grams of fiber per serving," says Davis.
Breads made from refined grains, such as white bread, typically contain less than two grams of fiber per slice. This happens because refining grains removes the fiber-rich parts—the bran and germ—leaving just the endosperm. In contrast, a whole grain bread retains all three layers: bran, germ, and endosperm. While refined bread may be softer and more appealing in texture, it sacrifices a significant amount of fiber and micronutrients, leading to a less nutritious product overall.
Fiber plays a crucial role in maintaining digestive health, with soluble fiber acting as a prebiotic that supports beneficial gut bacteria in the gut microbiome. It also helps regulate metabolic health by slowing digestion and stabilizing blood sugar levels, providing steady energy whether or not someone has metabolic conditions like diabetes. Additionally, soluble fiber binds to dietary cholesterol in the small intestine, preventing it from entering the bloodstream and thus lowering cholesterol levels, which reduces the risk of heart disease. This is why whole wheat bread has a lower glycemic index and is more filling and heart-healthy than white bread.
3. A significant amount of added sugar is present.
If you notice high levels of added sugar in the ingredient list, it's a red flag. “In bread, added sugars may appear as molasses, cane sugar, or tapioca syrup,” says Davis. While it's best to avoid any added sugar, it can be hard to find bread without it. Ideally, healthy bread options should have no more than five grams of sugar per slice—and the fewer grams, the better!
It’s wise to limit the consumption of added sugars as much as possible, since they are a pro-inflammatory agent in the body. Chronic inflammation can negatively impact everything from mood and immune function to metabolic health, and can also increase the risk of chronic diseases like heart disease, cancer, and type 2 diabetes.
While sweet breads like cinnamon raisin, sweet Hawaiian, and pumpkin bread are obvious sources of sugar, even savory breads can sneak in added sugars. These delicious treats are great for an occasional indulgence, but they shouldn’t be your go-to bread choice every day.
4. It contains various other refined flours (beyond just wheat).
Wheat flour isn’t the only flour that can be refined and used in bread. Other refined flours may include tapioca starch, maltodextrin, or white rice flour, as Davis points out. Many of us don’t realize that starches and maltodextrin are essentially refined flour products. These processed ingredients lack the outer grain layers that provide much of the healthful nutrients, making them another red flag to watch for when searching for a healthier bread option.
5. The ingredient list is long and contains various additives.
If a loaf of bread has an extensive ingredient list filled with unfamiliar, hard-to-pronounce terms, it’s worth noting. “Unhealthier bread brands often have longer lists with numerous emulsifiers and preservatives,” explains Davis.
While these ingredients are technically recognized as safe by the Food and Drug Administration (FDA), most of them haven't been part of our food supply for very long. As a result, there is insufficient research to fully understand their long-term health impacts. A long list of additives and preservatives often suggests the bread has been sitting on store shelves or in transit for an extended period—precisely the function of these ingredients.
6. The sodium content is high.
So, what exactly counts as too much sodium? Ideally, the best bread options should contain no more than 160 milligrams of sodium per slice. Sodium, or salt, is an important seasoning that enhances flavor. However, too much sodium over time can contribute to high blood pressure, which puts strain on both the heart and kidneys. It's crucial to identify common, sneaky sources of sodium and select lower-sodium alternatives.
7. There's little to no protein.
Did you know that hearty whole grain bread also provides a solid protein boost? Unrefined grains are rich in plant-based protein. When combined with fiber, this protein helps keep you fuller for longer, making whole grain bread more satisfying than its refined counterparts. Protein is essential for building and maintaining the body's structures, and most of us would benefit from consuming more healthy protein sources. Aim for breads that offer at least three grams of protein per slice when you can.
Healthy Bread Options to Consider
There are many brands that avoid the common pitfalls, and Davis recommends a few of her favorites. "Some great choices include Dave's Killer Bread, Ezekiel bread, and for a solid gluten-free option, Base Culture."
Now that you're armed with some nutritional knowledge, you should feel more confident navigating the bread aisle. Keep in mind that no bread is likely to hit every nutritional mark perfectly—so don't stress about finding one that balances both the best nutrients and the enjoyment for you and your family.
