Bread has long gotten an unfair shake, like most carbohydrate-rich foods. But as a food that\u2019s been fundamental to cultures across time and history, it\u2019s doing something right. Sure, you might want to limit the amount of carbs you eat in a day depending on your health goals, but carbs are essential to our bodies functioning properly and having enough energy to make it through the day.<\/p>\n
Whether it\u2019s toast or a delicious sandwich<\/a>, food doesn\u2019t get much simpler or more satisfying than bread. But some types of bread are better for you than others. And the healthiest bread provides protein, fiber and essential vitamins, dietitians say.<\/p>\n \u201cWe don\u2019t need to fear carbs,\u201d registered dietitian Vanessa Rissetto said during a Sep. 11, 2024, segment on TODAY. Carbohydrates are one of the three macronutrients<\/a> the body needs and a major source of energy.<\/p>\n Caroline Susie, a registered dietitian based in Dallas, agrees. \u201cI joke all the time that I\u2019m a carb crusader \u2014 and I\u2019m a huge fan of bread,\u201d she tells TODAY.com.<\/p>\n Most healthy adults should aim to get around half of their daily calories from carbs, Theresa Gentile, a registered dietitian in New York City and a spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.<\/p>\n Bread can be a helpful source of those essential carbs \u2014 especially if it contains protein<\/a>, vitamins and gut-healthy fiber<\/a> too, says Susie, spokesperson for the Academy of Nutrition and Dietetics.<\/p>\n One slice of bread \u2014 the typical serving size \u2014 can provide 3 grams of fiber<\/a> or more. And bread can also be a great \u201cvehicle for so many other foods,\u201d Susie says. \u201cThere are so many nutritious foods that people probably wouldn\u2019t eat if (they didn\u2019t) put it on bread,\u201d Gentile agrees. Think: hummus, seeded spreads and nut butters.<\/p>\n That said, some breads might be better picks for you than others, experts say. When you\u2019re trying to buy the healthiest bread for your individual nutrition goals, it pays to take a good look at the label.<\/p>\n What To Look For in a Healthy Bread<\/p>\n If you\u2019re choosing a healthy bread, you first need to know a little about how wheat is turned into the flour that makes bread. <\/p>\n A wheat kernel is made of three parts: the bran, germ and endosperm, the U.S. Department of Agriculture<\/a> explains. <\/p>\n Whole-grain bread contains all three of those elements, which each provide nutrients. So, if you\u2019re looking for the healthiest bread, you\u2019ll probably want to start with whole-grain bread, the experts say.<\/p>\n Because it\u2019s made with the entire wheat kernel, whole-grain bread naturally provides fiber, protein, vitamins and antioxidants. Those nutrients make whole grains beneficial for brain and heart health. Whole grains are also a big part of the top-rated Mediterranean<\/a>, DASH<\/a> and MIND diets<\/a> due to those health benefits.<\/p>\n Meanwhile, white bread is made bread from refined flour, which only contains the endosperm from the wheat kernel. Therefore, refined flour (and the bread it makes) loses a hefty dose of nutrients in the refining process. <\/p>\n That\u2019s not necessarily true for all white bread, though. White bread that\u2019s labeled \u201cenriched\u201d has had some of those vitamins and nutrients added back into the final product, Gentile explains. And breads that are labeled \u201cmulti-grain\u201d will contain a combination of whole-grain and refined flours, she adds. <\/p>\n In general, though, the dietitians TODAY.com spoke to recommend opting for whole-grain breads that naturally contain all parts of the kernel. These breads don\u2019t need to go through that extra processing step. <\/p>\n You\u2019ll see plenty of whole-grain bread options when walking down the bread aisle at your local grocery store. For instance, whole wheat, sprouted grain, and whole-grain bread made with gluten-free grains such as millet or pure oats are all considered healthy whole-grain breads.<\/p>\n When you\u2019re shopping for healthy whole-grain bread, keep these pointers in mind:<\/p>\n The first ingredient on the label should be whole-wheat flour or another type of whole-grain flour. It may also appear as \u201c100% whole grain\u201d or \u201c100% whole wheat,\u201d the USDA says. Opt for a bread with as few grams of added sugar listed on the label<\/a> as possible.What Is the Healthiest Type of Bread?Whole-Wheat Bread<\/p>\n Whole-wheat bread contains whole-grain flour. That means it will provide the nutrients contained in the entire kernel, including a good amount of gut-healthy fiber, filling protein and energizing carbs.<\/p>\n \u201cWhole-wheat bread has more fiber (than white bread), so it\u2019s better for gut health and digestion,\u201d Rissetto said. And, with a little more protein, it will also help keep you full, she added.<\/p>\n When looking at the label, make sure it lists \u201cwhole-wheat flour\u201d as the first ingredient on the label, Gentile says. Or, better yet, look for a percentage. \u201cSome breads might say \u2018100% whole wheat\u2019 on the package,\u201d she explains. \u201cIt probably won\u2019t advertise it if it\u2019s not 100%.\u201d <\/p>\n Remember that you can\u2019t rely on the color of the bread alone to know whether it contains whole grains, Rissetto notes. \u201cLooking at the percentage (of whole grains) is going to help you more than looking at the color,\u201d she said.<\/p>\n That\u2019s one reason Susie encourages people to really study the nutrition label and ingredients list when choosing whole-wheat bread. \u201cYou need to look and see that the first ingredient (is) whole wheat flour,\u201d she says. \u201cWhat you want to avoid, potentially, is just wheat flour, because (that is) basically white flour.\u201d<\/p>\n Sprouted Breads<\/p>\n Some people prefer sprouted breads, which contain whole grains that have been allowed to germinate before getting turned into flour, Susie explains.<\/p>\n Like whole-wheat bread, sprouted breads tend to have large amounts of fiber and protein, Susie says. But there\u2019s some evidence that the extra germination process increases the bioavailability of some of those nutrients. \u201cYou\u2019re going to get more bang for your buck with certain vitamins and minerals,\u201d Susie says, particularly iron<\/a> and B vitamins, like folate.<\/p>\n But that\u2019s more of a \u201cnice to have\u201d benefit in bread than an essential, Susie says. Sprouted bread can also contain more antioxidants<\/a>, particularly the plant-based polyphenols, Gentile adds.<\/p>\n Be warned that sprouted breads tend to have a denser texture that may be better suited for toast than a sandwich, Susie says.<\/p>\n Seeded Bread<\/p>\n You\u2019ll likely find different types of whole-grain bread with added seeds, which add even more nutrients to those products. <\/p>\n \u201cSeeds can be full of good fats,\u201d Susie says, and are another way to add fiber and protein. She particularly recommends looking for bread containing flaxseeds<\/a> and chia seeds<\/a>, which are packed with nutrients. Experts previously told TODAY.com that pumpkin seeds are some of the healthiest seeds<\/a> due to their high fiber, protein, zinc and magnesium content.<\/p>\n However, any added seeds will change the texture of the bread, Susie notes, which may or may not be to your preferences.<\/p>\n And just because a bread has seeds doesn\u2019t mean it\u2019s automatically a healthier choice, Rissetto said. It\u2019s also not a guarantee that the bread is made with 100% whole grains, she added.<\/p>\n The seeds can also add extra calories, which may be something to keep in mind depending on your goals, Gentile explains. \u201cIt does bump up the calories for the bread, possibly significantly,\u201d she says. <\/p>\n Gluten-Free Breads<\/p>\n For those with gluten allergies or sensitivities, gluten-free bread<\/a> will be the healthiest option. <\/p>\n And, thankfully, you have a lot of options to choose from at the grocery store these days, Susie says. Many gluten-free breads are made with alternate starches, like corn, chickpea, oat, millet or rice flour. These breads are still high in carbohydrates and may be high in calories, too, Rissetto said, so don\u2019t assume that a gluten-free bread is going to be healthier overall.<\/p>\n Those alternate flours tend to provide less fiber than whole-grain flour, Gentile notes. And, because gluten is what gives bread its characteristic spongy texture, gluten-free bread may be a bit crumblier than other types, Susie explains.<\/p>\n Rissetto recommends keeping gluten-free bread in the freezer and then toasting it without defrosting for the best taste and texture.<\/p>\n Gluten-free bread can also be made with almond flour<\/a>, which provides some extra protein and healthy fats, Gentile says.<\/p>\n Additionally, sourdough bread naturally contains less gluten<\/a> than other types of bread because gluten gets broken down during the bread-making process, Gentile explains. So it may be another good option if you\u2019re sensitive to gluten. But sourdough bread is not entirely gluten-free, so people with gluten allergies<\/a> should steer clear.<\/p>\n Sourdough is Rissetto\u2019s favorite healthy bread, she said. That\u2019s because its low pH and longer fermentation time aids in digestion of certain complex carbohydrates<\/a> \u201cthat are not properly absorbed by the small intestine (and) can cause bloating.\u201d <\/p>\n What\u2019s the Healthiest Bread You Can Buy?<\/p>\n