When most people embark on a new diet, the first thing that seems to get the boot is the bread. But carbs shouldn't always be the dietary scapegoat. Dropping them from your diet will depress your taste buds, and it could actually prevent you from achieving lasting, healthy weight loss. The good news is that you don't have to cut out bread completely in order your reach your weight-loss goals. Instead of cutting carbs completely, simply switch to one of the healthiest bread loaves you can buy in the bread aisle.
What are some benefits of bread?
To further prove the point that you don't need to toss bread to the side forever, you'll want to keep in mind some of the basic reasons why it can (and should be) a healthy diet staple, according toLeslie Bonci, MPH, RD, CSSD, LDN.
- Bread provides a source of fiber andB vitamins.
- It's portioned controlled. (They are in slices, after all!)
- There's no prep, making it a versatile food.
- It's low-cost.
- Serves as an easy way to get in healthy carbs.
How to choose the healthiest bread
Not all loaves of bread are created equal, and what makes the healthiest bread lies in the ingredients.
- Look for "whole" grains. "I prefer breads made from whole grains, such as whole wheat and oatmeal, that are also low in added sugar, saturated fat, and sodium," says registered dietitian nutritionist Elizabeth M. Ward, MS, RDN. "Look for 'whole" as the first ingredient in the ingredient list."
- Opt for bread that contains fiber. "Look for fiber in the bread, 100% whole grain, and low in fat," says Bonci, adding the size of the slices plays a role as well, "so check the calories." Bonci suggests avoiding low fiber bread, bread with added sugar, and breads with high sodium if that is of health concern for you.
- Avoid sugar and unnecessary additives. "Bread has a bad rap for being full of fillers and additives, and sometimes even sugar. Keep your eyes out for ingredients such as partially hydrogenated oils and high fructose corn syrup," says Kelly Springer, MS, RD, CDN.
Certain slices will offer your body minimal nutritional benefits while others have the opportunity to fill you up with fiber and energy-boosting whole grains. (Yes, there are best bread loaves for weight loss out there!) Not to mention, some varieties today go even further and pack healthy, satiating fats into the mix by adding nuts and seeds.
So to help you out next time you're food shopping, use this list of the healthiest bread options you can find at the grocery store, along with a few loaves you should leave on the store's shelves, too.
The best healthy bread brands you can buy
With those criteria in mind, dietitians gave us their personal recommendations for the best healthy breads you can buy.
Dave's Killer Bread Powerseed
Per 1 slice: 100 calories, 2.5 g fat (0 g saturated fat), 135 mg sodium, 18 g carbs (4 g fiber, 1 g sugar), 5 g protein
"I love Dave's Killer Bread. One of the best choices is the Powerseed," says Ward. "It has 4 grams fiber, 5 grams protein, only 1 gram added sugar, and no saturated fat."
If you're looking for smaller slices, though, Dave's Killer Bread still has you covered.
"Bread slices have become bigger in recent years. MyPlate specifies 1-ounce bread as a serving, but most slices are upwards of 1.5 ounces," explains Ward. "If you're looking for a healthy bread with a true serving, try Dave's Killer Bread Thin Sliced Powerseed. It has 40 fewer calories per slice, and still has 3 grams of fiber per serving (one slice), which is 1 ounce."
Ezekiel 4:9 Low Sodium Sprouted Whole Grain Bread
Per 1 slice: 80 calories, 0.5 g fat (0 g saturated fat), 0 mg sodium, 15 g carbs (3 g fiber, 0 g sugar), 5 g protein
"First off, when you're reading the ingredient list you should be looking for the word 'whole grain', which means that the grain is still intact and hasn't been processed and essentially re-fortified," says Jessica Crandall, RDN, a registered dietitian and Certified Diabetes Educator.
The very first ingredient on this low-sodium Ezekiel Bread loaf is organic sprouted wheat, which will tip you off to the fact that it will probably contain more fiber and also offer more health benefits as a result. What kind of benefits are we talking? Whole grains have been found to reduce your risk for heart disease and diabetes and even assist in weight management and weight loss. That's definitely what you're looking for in the healthiest bread.
Arnold Whole Grains 100% Whole Wheat Bread
Per 1 slice: 110 calories, 1.5 g fat (0 g saturated fat), 160 mg sodium, 22 g carbs (3 g fiber, 3 g sugar), 4 g protein
Of course, if you cut out an entire food group from your diet you will lose weight initially—but Crandall assures you that it won't last. As long as you're watching portions and are mindful of calories, eating bread will not stop you from reaching your goals.
"I usually look for slices of bread to have less than 20 grams of carbs per slice (especially for my clients who are watching their blood sugar) and usually around 100-150 calories per slice," says Crandall. This Arnold loaf definitely fits the bill.
Milton's Craft Bakers Healthy Whole Grain Bread
Per 1 slice: 100 calories, 0.5 g fat (0 g saturated fat), 160 mg sodium, 19 g carbs (4 g fiber, 4 g sugar), 4 g protein
With only 100 calories per slice and almost no fat, Milton's Healthy Whole Grain bread is a great option for maintaining your weight loss goals.
"Made with ingredients like whole wheat, brown rice and oats, Milton's Healthy Whole Grain Bread combines great taste and texture," says Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility. "And each slice provides 22 grams of whole grains and only 13 grams of net carbs."
Silver Hills Sprouted Ancient Grain Bread
Per 1 slice: 90 calories, 1.5 g fat (0 g saturated fat), 140 mg sodium, 15 g carbs (3 g fiber, 2 g sugar), 5 g protein
"Silver Hills' bread is made with healthy sprouted grains that make digestion easier," says Manaker. This bread is made with a blend of sunflower seeds, millet seeds, flaxseed, and sesame seeds and contains only two grams of cane sugar. You'll also get 5 grams of protein and 3 grams of fiber in every slice.
Carbonaut Seeded Loaf
Per 1 slice: 80 calories, 3.5 g fat (0 g saturated fat), 135 mg sodium, 8 g carbs (6 g fiber, 0 g sugar), 6 g protein
If you're someone who is trying to lower your carb intake for your personal health goals, the good news is that you can certainly still enjoy bread! "Carbonaut's bread is always low-carb and keto-friendly to support weight loss goals," says Manaker.
Carbonaut has loaves, hot dog and hamburger buns, bagels, and even pizza crust. For loaves, you can choose from white, seeded, or an oat blend. They even have a delicious gluten-free option, too.
Dave's Killer Bread Epic Everything Breakfast Bread
Per 1 slice: 90 calories, 2.5 g fat (0 g saturated fat), 180 mg sodium, 16 g carbs (2 g fiber, 2 g sugar), 4 g protein
"So many people love the classic Epic Everything Bagel, but with 260 calories, it might be a bit much for your weight loss goals, especially once you add a spread or side item," says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook and member of our Expert Medical Board. "The great news is that Dave's Killer Bread has made a lower calorie option so you can get your Epic Everything fix! The brand new Epic Everything Organic Breakfast Bread has only 90 calories per slice, 9 grams of whole grains, and 4 grams of protein. Pair a slice or two with eggs or make it avocado toast for a nutrient-rich, lower calorie bread option at breakfast."
The worst bread loaves you can buy
Taking the time to closely examine the labels on the breads in the grocery store is key to making sure you avoid adding any of the worst breads to your shopping cart.
"Terms like 'multi-grain,' 'made with,' 'wheat flour,' and 'sourdough' come to mind [when thinking of red flags on labels.] These terms are red flags but that doesn't mean the bread is necessarily a bad choice," Ward says. "For example, a bread could be multi-grain and made with all whole grains, but it also could be made with highly refined grains, too. 'Made with' usually refers to whole grain, which tells me that it's likely not 100% whole grain. Most flour is made from wheat so the term 'wheat flour' does not mean it's whole grain."
Keeping this in mind, here are some of the unhealthiest breads you should steer clear of next time you're food shopping.
King's Hawaiian Rainbow Bread
Per 1 slice: 120 calories, 3 g fat (1.5 g saturated fat), 115 mg sodium, 20 g carbs (1 g fiber, 7 g sugar), 3 g protein
This bread might look nice, but the colorful hue should signal it's loaded up with sugar.
"This bread is not a good choice. It has 1.5 level teaspoons of sugar per slice," Ward says. "It's made with butter, so a slice has 8% of your daily allowance for saturated fat on a 2,000 calorie diet eating plan."
Pepperidge Farm Farmhouse Sourdough Bread
Per 1 slice: 130 calories, 1.5 g fat (0 g saturated fat), 230 mg sodium, 25 g carbs (<1 g fiber, 2 g sugar), 4 g protein
The culprit with this bread? The sodium.
"Pepperidge Farm Sourdough bread has 10% of your daily sodium allowance in a single slice. If you're having a sandwich, that's 20% right there!" Ward says. "[With] sourdough, people mistakenly believe that because it's a fermented food, it's better for your gut, but that's not true because baking the bread kills the beneficial bacteria."
Martin's Potato Bread
Per 1 slice: 90 calories, 1.5 g fat (0 g saturated fat), 105 mg sodium, 15 g carbs (1 g fiber, 3 g sugar), 3 g protein
Potato bread may be a favorite thanks to its plush, soft texture, but the added potato doesn't add any extra health benefits. With one measly gram of fiber, this slice will quickly run through your digestive system, leaving you feeling hungry shortly after and causing you to eat more food than you truly need. Plus, as Ward points out, "unless it's whole wheat, potato bread is as refined as white bread." And speaking of…
Pepperidge Farm White Sandwich Bread
Per 2 slices: 130 calories, 2.5 g fat (0.5 g sat fat), 230 g sodium, 23 g carbs (<1 g fiber, 2 g sugar), 4 g protein
"With white bread, there's typically less fiber and less nutritional benefits. We know that higher fiber and whole grain products have been linked to showing that they can decrease the risk of high cholesterol, help decrease weight, and also decrease the risk of cardiovascular disease," says Crandall.
But now all is lost if you really don't think you can shake the white bread. Again, it just depends on which type of white bread you're looking at.
"You would think all white bread would be an unhealthy choice, but not quite—just the kind with excessive sodium and added sugar," explains Ward. "That's because the enriched flour that white bread is made from has added vitamins and minerals, most notably folic acid, which helps to prevent neural tube defects during pregnancy, and iron, which helps prevent anemia. It also has additional B vitamins. However, white bread is lower in fiber, but it's not devoid of it."
Just be sure you're staying away from the bread options that are loaded up with sodium and added sugar and are higher in fiber, and you're on the right track.
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.Which bread is the healthiest for weight loss? ›
Whole grain bread is the healthiest pick for weight. It provides you with the nutrition of several whole grains like oats, barley, corn and others.What brand of bread is the healthiest? ›
- Ezekiel. Ezekiel's 4:9 Sprouted Whole Grain Bread has been one of Nutritious Life founder Keri Glassman's favorites for ages. ...
- Dave's Killer Bread. ...
- Bread Alone. ...
- Rudi's. ...
- Alvarado Street Bakery. ...
- ROYO Bread. ...
- Manna Organics. ...
- Simple Kneads.
Dave's Killer Bread Powerseed
One of the best choices is the Powerseed," says Ward. "It has 4 grams fiber, 5 grams protein, only 1 gram added sugar, and no saturated fat." If you're looking for smaller slices, though, Dave's Killer Bread still has you covered.
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.Should I completely avoid bread to lose weight? ›
Don't cut bread out completely – Eating grainy bread doesn't slow down your rate of weight loss. In fact, people who cut bread out of their diet find it harder to stick to a healthy eating plan. Don't eat too much – Bread is a relatively high kilojoule food, so it's still important to manage the amount you eat.Is Dave's Killer bread healthy for weight loss? ›
Dave's Killer Bread also makes a thin-sliced version, which is good if you're looking to curb your calories. Registered dietitian Kelly Strogen of Wayne Nutrition likes the 21 Whole Grains and Seeds Thin-Sliced for the fact that it's just 60 calories a slice, but packed with healthy grains.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.What is the healthiest sandwich? ›
Turkey Sandwich comes in at #1 for the most healthy. Turkey contains less fat than most other meats and is rich in protein and potassium, needed for strong muscles.What bread has least sugar? ›
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.
These alternatives are not only healthy but also super delicious to eat.
- Peanut Butter. ...
- Mint Chutney. ...
- Almond Butter. ...
- Tomato Chutney. ...
- Guacamole. ...
- Hung Curd. ...
- Hummus. ...
- Garlic Chutney.
Take care to keep your bread away from sunlight, heat, and high moisture levels, they can cause the bread to mold early. Yuck! To store bread for extended amounts of time (up to three months), put a second bag around the original bag, seal it tightly, and place it in your freezer.Why is sourdough bread healthier? ›
Sourdough bread contains higher levels of vitamins, minerals, and antioxidants than other breads. It also contains lower levels of phytate and therefore allows your body to absorb the nutrients it contains more easily than those in regular bread.How many slices of bread should I eat a day to lose weight? ›
But if you're aiming to lose weight, you might want to stick to 8 slices per day and that is depending on your carbohydrate intake throughout the day.Can you eat bread everyday and still lose weight? ›
"One slice of a whole grain bread, with no added sugar, per day is okay," say nutritionist Keri Glassman. Oprah Winfrey has made a bold statement: you can eat bread and still lose weight.Is Ezekiel bread good for weight loss? ›
Ezekiel bread is a high-carb food. People with diabetes and those trying to lose weight should only eat it in small amounts. Ezekiel bread is not consistent with a keto diet.What is the best bread without sugar? ›
For a great-tasting loaf without any sugar, pick up some Nature's Own Life 100% Whole Grain Sugar-Free Bread. Packed with whole grains, it's a good source of fiber with 11 grams of whole grain in every slice.What can I use instead of bread for sandwiches? ›
- Corn, reduced-carb or whole-grain tortillas.
- Cheese wraps or cheese slices.
- Coconut wraps.
- Cauliflower bread.
- Cucumber slices.
- Sweet potato slices.
- Bell pepper slices.
- Portobello mushrooms.
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.Which bread is best for Mediterranean diet? ›
You can still enjoy bread as part of the Mediterranean Diet, just swap your white bread for whole grains. Whole grain breads and pastas contain more fiber, vitamins and minerals. Whole wheat pitas are a healthier option as they are usually lower in calories.
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.
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."What foods can you eat endlessly and not gain weight? ›
- Broccoli and cauliflower.
- Berries (strawberries, blueberries, blackberries)
It is high on the glycemic index, meaning that it can lead to a rapid increase in blood sugar levels (9, 10 ). One 2014 study in 9,267 people found that eating two slices (120 grams) of white bread per day was linked to a 40% greater risk of weight gain and obesity ( 11 ).What are the 5 foods that burn belly fat? ›
- Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
- Swap your beef for salmon. ...
- Yogurt. ...
- Red bell peppers. ...
- Broccoli. ...
- Edamame. ...
- Diluted vinegar.
All of our 100% Whole Grain and Whole Wheat breads are low in saturated fat and are heart healthy- Diets rich in whole grain foods and other plant foods and that are low in total fat, saturated fat, and cholesterol may help reduce the risk of heart disease and certain cancers.Is Nature's Own Honey Wheat Bread healthy? ›
This enriched bread is free of saturated fat and contains no cholesterol. It contains only two grams of sugars and 70 calories per serving. Free of color or artificial flavors, this cholesterol-free bread is also made without artificial preservatives. It contains no high fructose corn syrup and no trans fat.Is 100 whole wheat bread healthy? ›
Whole-grain foods are good choices for a nutritious diet. 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.Which is better Ezekiel bread or whole wheat? ›
Sprouted grains give Ezekiel bread far more nutritional value than whole wheat bread. Ezekiel bread has more protein, more fiber, and lower glycemic index for those who want to maintain blood sugar levels throughout the day.What is the best Ezekiel bread for weight loss? ›
For all of these reasons, Ezekiel 4:9 bread really is your best bread choice for losing belly fat. "Ezekiel 4:9 bread can be a part of a belly fat-reducing diet thanks to the no added sugars, three grams of satiating fiber, and five grams of protein per serving," says Manaker.
Ezekiel bread is a flourless bread made from sprouted grains. It's named after the Old Testament verse Ezekiel 4:9, which reads: “Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself…” It has a rich flavor and dense texture.Is tuna salad sandwich healthy? ›
Is Tuna Salad Healthy? It certainly can be! On its own, tuna is a very healthy protein, containing B6, B12, vitamin A, iron, zinc, magnesium, potassium and omega-3 fatty acids. When buying canned tuna, choose the fish packed in water instead of oil to avoid extra fat and calories.What is the healthiest sandwich at McDonald's? ›
McChicken. The classic McChicken sandwich has been a permanent menu item since 1988 and remains one of the best and least expensive McDonalds healthy items. What is this? This sandwich has only a few ingredients, which keeps the cost and calories down.Are peanut butter sandwiches healthy? ›
Peanut butter is a protein powerhouse, along with being a rich source of essential vitamins and minerals like magnesium, zinc, etc. It's also a great source of healthy fats, fiber and antioxidants. Peanut butter sandwiches are a good source of niacin and folic acid, which helps in converting the food to energy.What breads dont spike blood sugar? ›
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.What bread has the least amount of sugar and carbs? ›
- loaf of seeded bread.
- ezekiel bread sprouted whole grain bread. ...
- Dave's Killer Bread 21 Powerseed Thin-Sliced. ...
- Angelic Bakehouse Sprouted 7-Grain Bread. ...
- Alvarado St. ...
- Trader Joe's Sprouted 7-Grain Bread.
Peanut butter and banana sandwich, tuna salad toast, berry and almond butter sandwich, eggplant and mozzarella sandwich, and grilled chicken sandwiches are low in calories and help with weight loss. These healthy alternatives can curb hunger effectively.Is tuna sandwich good for weight loss? ›
Tuna is low in calories and carbs and rich in protein, which promotes rapid weight loss. But unfortunately, consuming tuna alone will cause nutrient deficiency. In addition, fresh tuna is the best for weight loss, but canned tuna packed in oil has more calories and unhealthy fats, leading to weight gain.What bread takes the longest to go bad? ›
Sourdough bread has a longer shelf life than brewer's yeast bread. It delays starch retrogradation and the staling of bread. This is because sourdough is more acidic and less prone to develop degenerative bacteria and moulds.What bread rots the fastest? ›
Raisin and banana slices of bread mold faster than other types of baked goods because they are moist. Mold is a fungus that thrives in humid and dark places.
Ezekiel bread ingredients typically include the following: organic sprouted wheat, filtered water, organic malted barley, organic sprouted rye, organic sprouted barley, organic sprouted oats, organic sprouted millet, organic sprouted corn, organic sprouted brown rice, fresh yeast, organic wheat gluten and sea salt.Is sourdough good to eat everyday? ›
Sourdough contains a variety of vitamins and nutrients, making it super beneficial to your day-to-day health. Sourdough bread has small to moderate amounts of: iron, manganese, calcium, B1-B6, B12, folate, zinc, potassium, thiamin, niacin, riboflavin, selenium, iron, manganese, magnesium, phosphorus, and vitamin E.What is the healthiest flour for bread? ›
The healthiest bread flour is 100% whole grain flour. Whole grain flour could be rye, barley, spelt, oat, or wheat flour - the key is that the flour is made from 100% whole grains. Whole grain breads provide essential nutrients that are lacking in bread made from white flour.Can I eat bread while trying to lose weight? ›
Yes, you can eat bread while trying to lose weight.
There is no need to avoid it completely from your diet. Limit your intake of bread to 25 percent of your plate and enjoy it with vegetables to avoid overconsumption. The secret to losing weight is consuming fewer calories than you utilize during the day.
- loaf of seeded bread.
- ezekiel bread sprouted whole grain bread. ...
- Dave's Killer Bread 21 Powerseed Thin-Sliced. ...
- Angelic Bakehouse Sprouted 7-Grain Bread. ...
- Alvarado St. ...
- Trader Joe's Sprouted 7-Grain Bread.
So if you're trying to maintain your current weight, you can consume up to 12 slices of whole wheat bread per day. But if you're aiming to lose weight, you might want to stick to 8 slices per day and that is depending on your carbohydrate intake throughout the day.Which Ezekiel bread is best for weight loss? ›
For all of these reasons, Ezekiel 4:9 bread really is your best bread choice for losing belly fat. "Ezekiel 4:9 bread can be a part of a belly fat-reducing diet thanks to the no added sugars, three grams of satiating fiber, and five grams of protein per serving," says Manaker.What bread is lowest in sugar? ›
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 bread doesn't spike blood sugar? ›
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.Can I eat 4 slices of brown bread everyday? ›
Yes, you can eat brown bread every day, just don't overdo it. You can eat 4-4.5 slices of brown bread without worrying about your health. The fibre, vitamins, and minerals in brown bread make it a healthy choice. It regulates bowel movements, lowers cholesterol levels, and keeps blood sugar levels under control.
To avoid overeating, keep your bread consumption to 1-2 slices per two weeks. Consuming fewer calories than you burn off over the day is the key to weight loss. You will lose weight if you eat fewer calories than you expend, whether these calories come from bread or nuts.Is Peanut Butter good for you to lose weight? ›
Peanut butter is a high-fiber food that promotes healthy weight loss. It keeps you full for a long time, stimulates metabolic system, and has a low glycemic index, which allows you to achieve your weight loss goals .What are the 2 vegetables that destroy stomach fat? ›
The two vegetables that can help destroy stomach fat are broccoli and kale. They are packed with nutrients, fiber, and other important compounds that can help reduce inflammation and improve digestion, leading to a flatter stomach.What burns fat while you sleep? ›
- Drink a casein shake. ...
- Sleep more. ...
- Eat cottage cheese before bed. ...
- Resistance training. ...
- Eat small meals throughout the day.
- Salmon. Fatty fish, like salmon, are good for your heart and lower your triglycerides. ...
- Coconut Oil. Coconut oil has many health benefits. ...
- Eggs. ...
- Berries. ...
- Avocados. ...
- Grapefruits. ...
- Apple Cider Vinegar. ...
- Full-Fat Greek Yogurt.