The 9 Best and Worst Breads, According to Dietitians | Livestrong.com (2023)

FAQs

What bread do dietitians recommend? ›

When choosing bread, we recommend choosing fiber-rich options made from whole or sprouted grains or whole food ingredients such as corn, legumes and seeds. Look for bread with little or no added sugar and ideally less than 250 mg of sodium per serving.

Whole-grain bread, Ezekiel bread, and rye bread are among the most healthful options. Bread made from whole or sprouted grains contains essential nutrients, including protein, vitamins, minerals, and fiber. Others, such as processed white bread, contain very few nutrients.

According to Delbridge, the most nutritionally superior bread is 100% whole-wheat bread or 100% whole-grain bread, which means all of the bread is made from the entire wheat grain (or other grains) and delivers fiber, B vitamins and vitamin E.

We know uber-processed white bread is never healthy, but Bimbo, Soft White Bread is a terrible choice, says Young. "This bread is relatively high in sodium and higher in calories than a single slice of most breads. It also contains almost a tsp of sugar. This would be the worst choice."

Whole wheat or whole grain bread is your best bet due to the high amounts of fiber compared with other bread.

If you're worried maintaining lowered blood pressure might mean giving up bread, you will be thrilled to know that whole grain breads made out of whole wheat, whole rye or whole multigrain have shown to have a blood pressure lowering effect if eaten regularly.

Sourdough contains less sugar, even when made with white flour. Both light and dark rye bread have a relatively low GI. Try to buy fresh from the bakery instead of the store, and go organic when possible. Even “healthy” multigrain bread can contain nasty sugar levels.

What is the least healthy bread? ›

The five least healthy types of bread are bagels . . . white bread . . . flour tortillas . . . white pita bread . . . and brioche, which is popular with hamburger buns.

The only Dave's product that meets our high formulation standards is Dave's Powerseed Bread (both regular and Thin-Sliced) because it's free of processed sugar and is instead sweetened with a small amount of organic fruit juices. This is the healthiest bread we've reviewed on Illuminate Health.

The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar. Here are some delicious and healthy breads to try: Joseph's Flax, Oat Bran and Wheat Pita Bread.

Rye bread

Like pumpernickel, rye bread is rich in lignans, plant compounds linked with a wide range of health benefits, including a reduced risk of heart disease, menopausal symptoms, osteoporosis and breast cancer.

The vast majority of the evidence supports the latest US Dietary Guidelines, which state that a “healthy” 1,800-to-2,000-calorie diet could include six slices of bread a day—including up to three slices of “refined-grain” white bread.

Eating bread every day easily provides your body with essential nutrients while still tasting good, and can be an easy vehicle for other healthy foods like healthy fats (such as peanut butter or smashed avocado) and protein (lean turkey, eggs and more).

White bread is typically recommended over whole wheat bread on a renal diet due to its lower phosphorus and potassium levels. All bread contains sodium, so it's best to compare food labels and choose a lower sodium variety.

There is no food more American than the classic cornbread. The soft, but firm baked bread made with cornmeal is easily the most important memorabilia of the American past, which is especially associated with the American South.

Wheat breads offer more vitamins, whole grains and fiber, and they have less of a negative impact on blood sugar, which can be helpful for people who have insulin resistance, Mokari said. But some people just have a strong preference for white bread, and to them, Mokari says go for it.

Is Ezekiel bread the healthiest bread? ›

Ezekiel bread is a nutritious bread made of whole grains and legumes. It does not contain refined flour or sugar. Ezekiel bread is about as nutrient-dense as a bread gets.

But that's where Dave's Killer Bread comes in. It's organic, it's packed with whole grains, and it tastes really freakin' great. And nutritionists love it: It's relatively high in protein, high in fiber, and low in sugar. “I love bread,” says OnPoint Nutrition founder Britney Kennedy.

Scientists, nutritionists, and health experts all agree that naturally-fermented sourdough bread is healthier than 'regular' white or whole wheat bread – for a multitude of reasons! Sourdough is more nutritious, easier to digest, and has a lower glycemic index. Sourdough also contains less gluten than other bread.

The highly processed flour and additives in white, packaged bread can make it unhealthful. Consuming too much white bread can contribute to obesity, heart disease, and diabetes. However, buying bread with the word “whole” as the first ingredient still does not guarantee a healthful product.

The healthiest bread to eat is Sprouted-Wheat and Sprouted-Grain Breads! Sprouted grains are actually, technically, vegetables or legumes. To begin the sprouting process, you soak the entire grain in water until it begins to sprout into a little plant. These sprouts are then ground up to make bread.

"Bread that is made with enriched or white flour lacks nutritional value," says Ehsani. "When bread is made with refined flour, the germ (the healthy fat) and the bran (fiber) is removed along with some vitamins and minerals too." When it's made with lots of fat.

Sandwiches/Wraps

Wholemeal, multigrain and rye breads are good options if you have high cholesterol because they contain lots of fibre that can help to lower bad cholesterol (LDL). Some breads also contain oatmeal, which is another great cholesterol-reducing ingredient.

Helps heart health

Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.

Cottage cheese, ricotta cheese, and nonfat cheeses are generally considered healthier than many other types of cheese. This is because these cheeses often contain lower amounts of cholesterol and saturated fat.

Salt or sodium

Salt, or specifically the sodium in salt, is a major contributor to high blood pressure and heart disease. This is because of how it affects fluid balance in the blood. Table salt is around 40 percent sodium. Some amount of salt is important for health, but it's easy to eat too much.

What is the best way to lower bread blood pressure? ›

Foods to eat

Proteins: chicken, fish, beef, tofu, eggs, etc. Healthy fat sources: egg yolks, avocados, nuts, seeds, olive oil, unsweetened yogurt, etc. Complex carb sources: beans, quinoa, sweet potatoes, butternut squash, brown rice, etc. Unsweetened beverages: water, sparkling water, unsweetened coffee, and tea.

Peanut butter is loaded with so many good, health-promoting nutrients, including vitamin E, magnesium, iron, selenium and vitamin B6. Research shows that people who regularly eat nuts and nut butter, including peanut butter, are less likely to develop heart disease and type 2 diabetes.

Vitamins and Minerals

The grains and legumes that make up Ezekiel bread contain plenty of B vitamins, particularly pantothenic acid (vitamin B5), vitamin B6, and folic acid. They also contain the minerals zinc, calcium, iron, and magnesium, along with trace amounts of selenium, copper, and manganese.

And unlike white bread, the starch in potatoes hasn't been refined to deplete nutrients. Potatoes also deliver niacin, vitamin B6, folate, vitamin C and magnesium. They're a great source of potassium, which helps regulate blood pressure.

By decreasing carbohydrate consumption such as bread, the body burns stored energy as glycogen (which is the image of stored carbohydrates in the liver and muscles), which leads to water loss and weight loss.

Dave Dahl (born January 12, 1963) is an American entrepreneur, known for co-founding Dave's Killer Bread. Prior to it, he had served a total of over 15 years in prison for multiple offenses including drug distribution, burglary, armed robbery, and assault. Portland, Oregon, U.S.

Dave's Killer Bread is a healthy choice for diabetics. All flavors in the "thin sliced" are good choices, and Powerseed in the large size is great as well. In addition to Dave's, the best breads are Ezekiel, 100% whole wheat or whole grain, spouted, and sourdough.

What is the healthiest bread for a Type 2 diabetic? ›

The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar.

Whole grains provide fiber, vitamins, minerals and other nutrients. Whole-grain foods help control of cholesterol levels, weight and blood pressure. These foods also help lower the risk of diabetes, heart disease and other conditions.

Sprouted grain bread wins the contest because it's high in fiber and protein, which means it won't have as much of an impact on your blood sugar levels. The key indicator is your glycemic response.

If you're worried maintaining lowered blood pressure might mean giving up bread, you will be thrilled to know that whole grain breads made out of whole wheat, whole rye or whole multigrain have shown to have a blood pressure lowering effect if eaten regularly.

Examples of breads that are naturally sugar-free are sourdough, 100% whole wheat, rye, or pumpernickel. Some prepackaged loaves may contain added sugars or sweeteners, so it's best to check the label and ingredients list.

Is ciabatta healthier than sourdough? A. The nutritional value of sourdough bread and ciabatta bread depends on the flour used. However, the higher number of acids in sourdough bread boosts our body's ability to absorb the nutrients in sourdough bread better.

Is rye better than sourdough? ›

As long as they're made with whole grains and have limited or no added sugar, both rye bread and sourdough bread are healthy bread options. Sourdough bread may be even healthier than regular bread because the fermentation makes certain vitamins and minerals easier for our bodies to absorb.