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You can prepare a variety of filling, healthy meals with a loaf of the healthiest bread in your kitchen (plus a few extra ingredients). Picture perfectly fried slices, all the toppings piled high, sticky peanut butter and jelly sandwiches or comfort bowls soup It is served with soft pieces of bread just waiting to be dipped.

But when gluten And carbohydrates became an enemy (looking at you, atkins), people have questioned whether slices can be part of a nutrient-rich diet.

Meet the experts: Jaclyn London, MS, RD, CDNis a nutrition consultant and author of: Dressing on the Side (and Other Diet Myths Debunked)and podcast host Health Business; Laura Iu, RDN, is a registered dietitian nutritionist, certified intuitive eating consultant, and owner. Laura Iu Nutritionand a member Prevention Medical Review Board; Valerie Agyeman, RDN, is a women’s health dietitian and podcast host. Flourish Heights Podcastand founder Flourish Hills.

Fortunately, the anti-bread hype has died down in the last few years as people realize this. to be Be part of a healthy diet; especially if you opt for a nutrient-dense loaf. So what are the healthiest breads? We asked registered dietitians to share their thoughts on the best types of bread to buy at the store.

What is the healthiest type of bread?

whole grain bread

Whole wheat breads generally contain more fiber than those made with refined white flour. “whole grains “The bran preserves all parts of the grain kernel, including the germ and endosperm, so it is higher in B vitamins, minerals and phytochemicals that can be lost in the refining process,” he explains. Jaclyn London, MS, RD, CDN “They are also rich in fiber, which promotes healthy digestion, improves cholesterol levels and helps regulate digestion while maintaining a healthy environment in your body. GI tract.”

Check the nutrition label to verify that the bread is actually made from whole grains (we’ll cover shopping strategies later). “The fiber content should be: at least “3 to 4 grams of fiber per slice,” he says. Laura Iu, R.D. “Whole grain breads with higher fiber content will cause less post-meal blood sugar spikes.”

“Whole grains are consistently linked to reducing the risk of heart disease, diabetesand certain types of cancer are largely dependent on fiber, mineral and micronutrient content, as well as the presence of bioactive substances, which are linked to improved health. metabolic health“says London.

seed breads

These loaves are often covered in a variety of nuts and seeds (read: you may want to floss afterward). “Seed breads can be very nutritious, providing healthy fats, fiber and added protein,” she says Valerie Agyeman, R.D.Essentially, with every slice, you’ll get the extra health benefits of sprinkling seeds and nuts on dry toast—but in a way that’s much more enjoyable to eat.

The nutritional profile will vary depending on what is actually added to each loaf. However, “seed breads often contain: chia seeds And flaxseedThey are sources of omega-3 fatty acids,” says Iu. Other common additions include pepitas, sunflower seeds, and oats.

sprouted bread

“Sprouted breads are made from whole grains that have been soaked, sprouted and ground (made into flour). This process changes the nutritional profile of the grain, so it becomes more digestible,” says Iu. The soaking step softens the skin of the nuts, seeds or grains and leads to the activation of enzymes that degrade anti-nutritional factors. research.

“There may be some nutritional advantages to sprouted versions, which may be higher in both protein and fiber, making these breads more satiety-promoting. The sprouting process may also increase yield.” bioavailability This means you’re more likely to absorb more of the beneficial nutrients found in the grain itself,” says London. “During the germination process, storage proteins are broken down into peptides and amino acids, which increases nutrient absorption and makes the grains easier to digest,” explains Agyeman.

Should one avoid seeded or sprouted breads?

Of course, it’s always a good idea for everyone to read the ingredients listed on the packaging to confirm any allergens present. In particular, seeded breads may contain sesame seeds, hazelnuts and peanuts. Also, these breads are still often made with wheat flour (and the sprouting process doesn’t remove gluten), so anyone with Celiac or non-Celiac gluten sensitivity should still avoid it. “Also, those with digestive issues may want to limit high-fiber breads if they are difficult to digest,” says Agyeman.

Over the past 20 years, the sprouting process used to produce sprouted grains has been linked to several outbreaks and recalls of single-ingredient products. sprouted chia powder And sprouted cashew nut butter. However, implementation of control measures during the soaking stage and application of higher salt concentrations or cooling can ensure the safety of sprouted products. food scientists.

“Most commercially available sprouted breads should be safe for most people. Sprouts themselves may also pose a high risk of foodborne illness Salmonella and E. coli, because seeds can easily become contaminated during the production/supply chain, but the supply chain is different depending on the type of grain. But it will always ultimately come back to the type of grain used to make the bread, storage space and frequency of personal use,” says London.

sourdough bread

Remember when everyone was baking sourdough? This turned out to be a healthier endeavor than we thought. “Sourdough can be a healthy bread option because of the fermentation process that involves starter culture (which uses wild yeast and bacteria),” says Agyeman. “This fermentation can increase the bioavailability of nutrients, making them easier for the body to absorb them, and also lead to lower glycemic responses.”

Sourdough starter culture may hold the secret to some of its health benefits: lactic acid bacteria strains Probiotics found in starter cultures are considered probiotics that can support a healthy gut microbiome.

Healthy gluten-free bread

Not all gluten-free breads are created equal, and not all gluten-free breads are a healthy choice. However, they can be great for anyone dealing with a chronic condition or dietary restriction that prevents them from consuming gluten in any form. “The main difference between gluten-free and wheat-based breads is that in gluten-free formulations the first ingredient is usually water, and to compensate for the lack of gluten it is often subjected to more additives such as gums and stabilizers. It is gluten that gives bread its wonderful texture in the first place,” says London. “However, “I think the gluten-free bread category has come a long way in terms of incorporating healthier ingredients in the last few years!”

How to choose healthy bread

• To call whole grains as the first ingredient. “On the nutrition facts label you should see this: whole grain wheat flour, whole oats, or whole rye” says me. “If the ingredients list includes enriched flour This means the product is not 100 percent whole grain. Another way to determine if a product contains a significant amount of whole grains is to: Whole Grain Stamp.”

• Be careful with flour. Often times, refined flour will be the first ingredient that still uses refined flour (even in “wheat bread”) and therefore provides less of the benefits that 100% whole grains do, such as fiber, minerals, antioxidants, etc.

• Read the nutrition label. “Aim for options with at least 3 grams of protein per slice, lower sodium, and minimal amounts of added sugar (less than 2 to 3 grams per slice). It’s also wise to check for high-fiber breads, as these may contain added fiber, which can cause digestive upset for some people,” says Agyeman.

• Embrace whole grains and seeds. “There’s an old-school trope about looking for a ‘short’ ingredient list (I think it’s from ’90s commercials?). This is wrong and outdated when it comes to your choice of bread! Choose ones that contain more than one type of grain and seed for extra fiber and nutritional variety,” says London.

• Skip store-bought packaging. Making spinach wraps and cauliflower wraps sound It’s healthy, it’s more of a marketing tactic. “These wraps are often made with more oil and salt than traditional bread, so you’re better off choosing regular sliced ​​bread and adding extra vegetables.” in sandwich,” says London.

In conclusion

“There’s no one-size-fits-all answer. What’s healthy for one person may not be the best option for another. For example, whole wheat bread might be great for someone with blood sugar issues, but terrible for someone with celiac disease,” says Iu. London. “I shop for bread as I do other types of grains, buying different options for different kitchen uses and eating occasions, and storing them in the freezer to preserve freshness longer,” she says.

So as long as you pay attention to what type of loaf you buy at the store you should be fine! Also, focus How You can up the health factor no matter what slice you choose by focusing on adding healthy, good-for-you toast toppings and utilizing healthy sandwich fillings like roasted vegetables. hazelnut pasteand lean proteins.

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