These Are the 7 Healthiest Bread Varieties, According to RDNs

Bread can be enjoyed in many delightful ways—whether toasted with jam, paired with eggs and fruit in the morning, dunked into soup, or added to a classic panzanella. Although bread has faced criticism over the years, it can actually be a nourishing and wholesome food option. Carbohydrates, especially complex carbohydrates, are an essential macronutrient the body requires daily.

While certain types of bread are more nutritious and packed with beneficial nutrients than others, the sheer variety available today makes it hard to identify the healthiest options. Let’s explore what makes bread healthy and some delicious, nutrient-rich choices to keep an eye out for.

What Makes Bread Healthy or Unhealthy?

Katie Dodd, MS, RDN, provides a clear explanation: “A healthy bread is one that meets your individual dietary needs.” 

In essence, the healthiness of a bread choice depends on how its ingredients and nutrients align with your personal dietary preferences—whether you’re after high-fiber bread, gluten-free bread, or easily digestible options, and more.

For the broader population, there are key nutrients that indicate whether a bread is healthy. For wheat-based breads, these include macronutrients like protein, unsaturated fats, and fiber (fiber is a type of carbohydrate!), as well as essential micronutrients: plant compounds, phosphorus, iron, manganese, zinc, selenium, vitamin E, and B vitamins such as thiamin, niacin, folic acid, and riboflavin. These nutrients help support immune, gut, heart, cell, and metabolic health, promoting growth and repair throughout the body.

Whole wheat breads are typically rich in these beneficial nutrients, but much of this goodness is removed when making white breads (more on this shortly). Refined bread varieties are sometimes fortified with nutrients, meaning some of those lost during processing are added back. However, these white bread alternatives still tend to fall short on fiber—a key factor that makes a hearty slice of bread a great choice.

Fortunately, there is a wide range of healthy bread options beyond refined or highly processed white bread, which are rich in essential nutrients and benefits, keep you feeling fuller for longer, and taste just as good, if not better.

The Best Bread Choices for Health

1. Whole Grain Bread

Whole grain breads, such as whole wheat, are typically the top recommendation from dietitians due to their high fiber and nutrient content. “Most people need more fiber in their diets, so finding high-fiber bread is often a good idea,” Dodd explains.

The key difference between whole grain bread and white bread lies in the name: Whole grain retains the entire grain kernel during the flour-making process. This means the germ, endosperm, and bran are all preserved.

On the other hand, refined grains, like white bread, are processed to remove the fiber- and nutrient-rich bran and germ, leaving behind only the starchy endosperm. While these breads can be tasty, they offer minimal nutritional benefits. White breads are often fortified to reintroduce some of the vitamins and minerals found in whole grain options, but these may not be as easily absorbed by the body.

The fiber in whole grain bread plays a major role in its lower glycemic index, which helps moderate blood sugar levels. Additionally, soluble fiber in these breads supports heart health by binding to cholesterol in the small intestine. This is particularly true for whole grain varieties that contain oats, which are rich in soluble fiber. This type of fiber also helps us feel full and satisfied until the next meal.

Studies show that consuming whole grain products, including whole grain bread, is linked to a reduced risk of metabolic diseases like type 2 diabetes, heart disease, cancer, respiratory issues, and general infections.

2. Sprouted Bread

Sprouted bread enhances the nutritional benefits of whole grain bread through the sprouting process. This process, known as germination, involves keeping grains in a warm, moist environment to allow them to grow shoots before being ground into flour. The result is an increase in the bioavailability of essential nutrients, particularly folate, a crucial B vitamin, which is more readily absorbed.

Bread made from sprouted grains is packed with vitamin E, vitamin C, and beta-carotene, which are powerful antioxidants that help reduce inflammation and strengthen the immune system, as Dodd mentions.

The process of sprouting also breaks down anti-nutrients such as phytic acid, which are common in bread products and can prevent the absorption of minerals like iron. This makes sprouted bread a great choice. These breads tend to have lower gluten content and a reduced glycemic index, which can be easier to digest for those with wheat sensitivities and may help regulate blood sugar levels, particularly for individuals with type 2 diabetes.

3. Seeded Bread

Seeded breads come in a variety of flavors, from sesame and sunflower to flax, chia, and pumpkin. Seeds, small but nutrient-dense, significantly boost the nutritional value of bread. Packed with fiber, protein, healthy fats, plant compounds, and a broad range of vitamins and minerals, breads with seeds offer enhanced health benefits and a satisfying texture, as Dodd highlights.

4. Rye Bread

Rye is a distinct grain, and pure rye bread is made without wheat flour (though rye is not a gluten-free grain). This tangy, earthy bread is packed with health benefits. Rye typically has a lower glycemic index than wheat, meaning it has a gentler effect on blood sugar levels. Additionally, rye is rich in selenium, thiamin, manganese, riboflavin, niacin, copper, and folate, just like wheat, all of which support immune function, metabolism, and energy production. Often sprinkled with caraway seeds, rye bread recipes sometimes include wheat flour. Sprouted rye, however, enhances the absorption of these beneficial nutrients.

5. Sourdough Bread (Especially Whole Grain)

Sourdough is a highly nutritious bread choice for several reasons, all stemming from its natural fermentation process. This process is driven by a sourdough starter, a live culture of microorganisms such as yeast and bacteria, which feed off a mixture of flour and water. Many even consider this starter to be a microbiome of its own.

When incorporated into bread dough, the sourdough starter helps break down the gluten in the flour, making the bread easier to digest, particularly for those with gluten sensitivities. Additionally, it reduces phytic acid, improving the absorption of minerals. From a metabolic perspective, sourdough bread also tends to have a lower glycemic index compared to other breads, especially refined ones.

A study showed that regular consumption of whole grain sourdough bread by older adults in the southern Mediterranean region was linked to a reduced risk of heart disease, diabetes, and cancer.

6. Gluten-Free Bread (For Those With Gluten Sensitivities)

Next, let's talk about gluten-free bread, which serves as a healthier alternative for individuals with celiac disease or severe gluten sensitivity.

However, it's important to note that many gluten-free breads on the market are heavily processed, and this processing often strips away most of the nutritional value. To avoid this, choose gluten-free options made from almond, coconut, or brown rice flour, with minimal additives or hard-to-pronounce ingredients, for a boost of protein, fiber, and micronutrients.

7. Oat Bread

Oat bread, much like oats, is a highly nutritious option that can provide your body with a good amount of fiber to help manage cholesterol and blood sugar levels. A single slice of oat bread offers 130 calories, 6 grams of protein, and 3 grams of fiber, making it a healthier choice compared to many other types of bread. However, be cautious—just because a package lists "oats" does not necessarily mean it contains a significant amount. Some oat bread products can be loaded with added sugars, so always check the ingredients and ensure oats and whole-wheat flour are listed first.

Key Considerations When Selecting Healthy Breads

"With the wide range of bread options available today," says Dodd, "there's something for everyone, regardless of your dietary needs or taste preferences."

General advice for selecting the healthiest bread choices:

• Look for labels that claim "100 percent whole grain" (these are a good choice!).
• Opt for white breads that are fortified.
• Avoid breads with hidden ingredients and excess sugars.
• Pay attention to the fiber, protein, and sodium levels.

If you're making bread at home, the possibilities are endless for tasty and healthy combinations. How about experimenting with a seeded, sprouted, whole grain, or rye sourdough bread?