When it comes to enjoying it toasted or as a sandwich base, bread can be a nutritious addition to many diets.
Recently, Today pointed out that bread has gotten a bad rap because of its carbohydrate content, but experts emphasize that carbs shouldn’t be entirely eliminated, depending on individual goals.
Registered dietitian Caroline Susie highlighted that bread can offer protein, fiber, and essential vitamins and minerals, serving as a versatile base for various other foods.
So, what are some of the healthiest bread choices available, and how can they align with your dietary requirements?
Selection Based on Your Diet and Health Goals
Real Simple advises picking bread that suits your specific dietary needs. Different breads may offer varying nutritional benefits based on your goals.
For example, opting for refined or white bread, which may lack essential nutrients and fiber, might not provide the most nutritional value. In contrast, wheat-based breads can naturally contain a wealth of macronutrients and micronutrients, according to Real Simple.
The Top 5 Healthiest Bread Options
1. 100% Whole Wheat Bread
Whole wheat bread, made from the entire grain including the germ, bran, and endosperm, is rich in fiber and associated with reducing the risk of conditions like Type 2 diabetes and heart disease, as outlined by Healthline.
According to Verywell Fit, whole wheat bread supports digestive health and lowers the risk of stroke.
- Tip: Be cautious as some breads labeled as whole wheat may still primarily contain refined flour. Healthline suggests looking for bread where whole wheat is the primary ingredient, without excessive added sugars or vegetable oils.
2. Flax Bread
Crafted from whole-grain flours and flax seeds, flax bread is a great source of alpha-linolenic acid, an omega-3 fatty acid linked to reduced heart disease risk, according to Healthline.
Flaxseeds contain lignans, functioning as antioxidants that may offer protective effects against some cancers, although further research is needed to fully understand their potential in cancer prevention.
3. Oat Bread
Combining oats and whole-wheat flour, oat bread is high in fiber, aiding in blood sugar regulation, as reported by Healthline.
Oats contain twice the protein of wheat, along with calcium, iron, and vitamin E, as highlighted in Men’s Journal.
4. Rye Bread
Rye bread is considered a more nutritious choice compared with wheat bread, with some studies suggesting its lower impact on blood sugar due to its high fiber content, per Healthline.
Rye might also positively influence cognitive function. A 2018 study mentioned by USA Today revealed enhancements in mood, insulin/glucose tolerance, and memory performance with regular rye bread consumption.
5. Sourdough Bread
Naturally leavened, sourdough bread is beneficial for managing weight as its resistant starches lead to slower digestion. It’s also easier on those with gluten sensitivities due to its lower gluten content, noted Josephine Wee, an assistant professor of food science at Penn State University, as reported by Today.
A 2019 study published in the journal Aging Clinical and Experimental Research indicated that habitual consumption of wholemeal sourdough bread among Mediterranean populations was associated with reduced risks of diabetes, heart disease, and cancer.
