Choose whole wheat and whole grain breads whenever possible. You should mostly eat whole grains, according to the American Heart Association. The Dietary Guidelines for Americans also say that you should have whole grains make up at least half of the grains you eat. The best whole grain breads are those that are made with whole grains and have a balanced profile of fiber, protein, sugar, and salt.
Whole grains are beneficial because they include all three parts of the grain kernel: the bran (which is packed with fiber), the germ (which is rich in nutrients), and the endosperm (which is rich in starch and protein). Whole grains are better than refined grains according to experts because they contain more fiber, protein, vitamins, minerals, and antioxidants. Whole grains have been linked to a reduced risk of cardiovascular disease, stroke, and type 2 diabetes. Whole grains contain a type of fiber that can help improve digestive health.
Whole grain breads are more nutritious and have more depth of flavor than other breads. However, it is not as simple as picking up any package that states “whole grain” in the title to choose the right whole grain bread. To help you find the best bread, we researched various options and considered their whole ingredients, nutritional value, flavor, and price.
Below are the best whole-grain breads as chosen by a dietitian.
The 7 Best Whole Grain Breads of 2022
Best Overall: Dave’s Killer Bread Organic Powerseed
Pros
- 4 grams of fiber
- 5 grams of protein
- Company supports a social justice cause
Cons
- Expensive
Dave’s Killer Bread Organic Powerseed bread is the best because it meets all of our requirements for a delicious whole grain bread, including flavor and nutrition. Whole wheat and a blend of flax, sunflower, sesame, pumpkin, and oats seeds make up this product. Not only do these ingredients provide protein, but they also contain fiber and plant-based omega 3s. The ingredients in this bread promote cardiovascular health, slow down digestion, help keep blood sugar levels stable, and make you feel fuller for longer than white bread or some other types of whole grain breads.
There is a lot of nutrition in one slice because there is 4 grams of fiber and 5 grams of protein. There are no extras that are not necessary. All of Dave’s Killer Breads are certified organic and non-GMO. The company offers opportunities for those with a criminal background to re-enter the workforce. This is called second chance employment.
Best Budget: Nature’s Own Whole Wheat Bread
Pros
- 4 grams of protein
- Inexpensive
Cons
- Includes additives some may be sensitive to
If you are looking for a straightforward, no frills whole wheat bread, Nature’s Own Whole Wheat bread is a good option and is reasonably priced. It is made from whole wheat flour and a small number of other ingredients. This bread is a good source of fiber and protein, and has a low sugar content.
The ingredients in Nature’s Own are not guaranteed to be non-GMO. Promising to never include artificial flavors, colors, preservatives, or high-fructose corn syrup, Nature’s Own is a lightly sweetened brand with brown sugar.
Best for People with Diabetes: Food for Life Ezekiel 4:9 Sprouted Grain Bread
Pros
- Low sodium
- 5 grams of protein
- Simple, whole ingredients
Cons
- Usually sold frozen
- Expensive
A common misconception about diabetes is that sufferers must avoid carbohydrates, especially bread and similar products. If you’re on a carb-controlled diet and love bread, be sure to pick a product that’s high in fiber. That’s because fiber-rich diets have been associated with improved blood sugar control in people with diabetes.
The main point of this text is that Ezekiel 4:9 Sprouted Grain Bread is a good choice for people looking to regulate their blood sugar, as it contains both fiber and protein. Another plus is that the bread contains no added sugar and is very low in sodium, with only 75 milligrams per slice.
Best Tasting: Dave’s Killer Bread Good Seed Organic Bread
Pros
- 5 grams of protein
- Contains omega-3s
- Company supports a social justice cause
Cons
- 5 grams of added sugar
- Expensive
It can be challenging to find a whole grain bread with a favorable ingredient list and nutrition profile that doesn’t taste like cardboard. While all of the breads on this roundup offer great flavor, the taste of Dave’s Killer Breads is exceptional. People love their Good Seed Bread because it has a nutty, slightly sweet, and not-too-grainy taste.
The bread has 5 grams of protein, 3 grams of fiber, and also contains alpha-linoleic acid, a type of omega-3 fat. While this bread does have a higher sugar content than some other breads, it is not excessive.
You can also get the same great flavor in a thin-sliced version if you want a lighter option.
Best Gluten-Free: Canyon Bakehouse Heritage Whole Grain Gluten-Free Bread
Pros
- Dairy, nut, and soy-free
- Certified gluten-free
- Contains a variety of grains
Cons
- Lower in fiber and protein
- Contains eggs
Canyon Bakehouse has done a great job in creating a gluten-free bread that also tastes great and contains whole grains. This bread contains eight grams of whole grains due to the brown rice, millet, amaranth, and buckwheat that are included. This amount is enough for the Whole Grain Council’s “contains 8 grams of whole grains” stamp. The addition of these grains provide some much needed fiber and protein that is commonly missing in gluten-free breads.
Canyon Bakehouse breads are certified gluten-free, which is important for those with celiac disease or other gluten sensitivities.
Best Sprouted: Silver Hills Sprouted Power Low Fat Bread
Pros
- 4 to 5 grams of fiber
- 6 to 7 grams of protein
- Variety of flavors
Cons
- Expensive
Sprouted grains are popular because people think they have health benefits.
Although they are not organic, they contain organic ingredients, are non-GMO certified, and are vegan friendly.
Best Bread Mix: King Arthur Multigrain Bread Mix
Pros
- 7 grams of protein
- Can make with or without a bread machine
- Recipe includes a variety of different whole grains
Cons
- Higher in sodium
Try this shortcut: Pick up a loaf of whole wheat bread at the grocery store and slice it thinly, then place it on a baking sheet and toast it in a 350-degree oven until crisp. If you want to make your own whole-grain bread without starting from scratch, try this shortcut: Pick up a loaf of whole wheat bread at the grocery store and slice it thinly, then place it on a baking sheet and toast it in a 350-degree oven until crisp. King Arthur’s Multigrain Bread Mix is what you need. You only need vegetable oil, brown sugar or honey, and warm water in addition to what is normally required to make this.
One serving of prepared bread includes 7 grams of protein and 3 grams of fiber, and it doesn’t have any artificial sweeteners, flavors, or colors. If you’re concerned about your sodium intake, be aware that this bread has a little more sodium than some others on this list, at 280mg per serving.
How To Choose The Healthiest Bread
Healthiest Bread Characteristics
- Sprouted grains (sprouted wheat or other whole grain products are one of the first ingredients you should look for)
- No added sugar / no added sweeteners on the ingredients list (less than 2g sugar per slice)
- No high-fructose corn syrup
- At least 2 grams of fiber per serving
- No more than 100 calories per slice
- No ingredients you can’t pronounce – if you can’t pronounce it, it is likely a preservative or stabilizer that is not necessary in bread
- Healthy fats, such as olive oil, or avocado oil
- Organic healthy bread is always a good choice, if available
- Some breads add flax seeds for added omega-3 fatty acids, and fiber
Ingredient List To AVOID When Buying Bread
- Anything with “enriched,” “bleached,” or “unbleached” as part of the first ingredient. “Enriched wheat” essentially means “White Flour”. Be wary of “wheat” or even “100% whole wheat” — some breads will have this as an ingredient but aren’t truly made with whole-grain flour, and are still highly processed and refined.
- Anything with less than 2g fiber per serving
- Anything with raisins, dried fruits, cinnamon, banana, honey, or vanilla listed on the packaging
- Dough conditioners (like azodicarbonamide, DATEM, monoglycerides, diglycerides, sodium stearoyl lactylate): these are just chemicals added to the bread to make the bread making process faster and scalable to big batches. They’re not necessary for real bread, and if these ingredients are on the label, it’s a good sign that the bread isn’t truly healthy.
- GMO ingredients like soybean oil and corn oil (honestly, these are just not necessary to make bread)
- Preservatives (like calcium propionate) or stabilizers like maltodextrin: bread isn’t supposed to be able to last on the counter for 1-2 weeks without getting hard and moldy. If you see any ingredients you can’t pronounce, it’s likely a preservative so put the bread down and find another option.
- Added sugar: If your bread has yeast, it will likely have a tiny bit of honey or sugar because you need sugar to activate yeast. That being said, anything over 2 grams per slice is unnecessary. Watch out for high fructose corn syrup, any kind of syrup or artificial sweeteners added to bread. This is especially true for light breads.
- Artificial flavors and coloring: Caramel coloring is often added to fake “wheat” breads to make them seem more brown. If you see this on the label, avoid that bread!
Why Are Whole Grains Important?
What is a whole grain? This grain has not been refined. Whole grains are grains that have not been refined, meaning that the entire grain is still intact.
The three parts of a grain are the germ, endosperm, and bran. Most of the nutrients in the grain are found in the outer bran layer. The bran and germ Together have protein, vitamins, minerals and fiber. The endosperm is mostly composed of starch. Whole grains are higher in fiber than white grains because the bran and germ have not been removed during processing.
Whole grains are beneficial to health in several ways, including reducing the risk of heart disease and diabetes.
Is Sourdough Bread Healthy?
Sourdough is healthier than white bread. Yeast and bacteria work together to create the dough’s rise during fermentation. Fermentation creates an enzyme called phytase, which breaks down phytate, making it easier for the body to absorb nutrients. The presence of phytates in bread can have a negative impact on the body’s ability to absorb other minerals, such as iron and zinc.
Sourdough bread contains prebiotics, which help keep gut bacteria in balance and make the bread easily digestible. Prebiotics act as food for probiotics, which are healthy bacteria. Both together promote gut health. Whole wheat sourdough bread is digested more slowly than traditional bread, so it is less likely to spike your blood sugar levels.
Is Rye Bread Healthy?
Rye bread is a healthier alternative to white bread because it is made without preservatives or added sugars. Rye and wholemeal flour are less processed than white flour, and are typically used to make this dish. Rye bread is made with rye grain, which is darker in color than other grains. It has a sour and earthy flavor. Whole wheat flour also has more fiber and micronutrients, such as B vitamins, than other types of flour. Whole wheat bread is more filling than regular bread, and is less likely to cause your blood sugar to spike.
Is Pita Bread Healthy?
Pita bread that is made with white flour is not as healthy because it is a refined grain. Whole wheat or even sprouted wheat pita bread is a healthier choice than other breads and will have a similar effect on your body as sprouted wheat bread. If you’re trying to watch your calorie intake, it’s important to know that one whole pita bread typically has more calories than one slice of sprouted wheat bread.
What Is The Healthiest Bread At Subway?
To be honest, none of the breads at Subway are whole grain breads. They are not healthy because they are made with refined grains. You can make better choices than the ones Subway offers! The healthiest choice of bread at Subway is probably the 9-grain Wheat. This yogurt has the lowest calorie count at 180, as well as 4 grams of fiber and 8 grams of protein.
Can I Eat Bread And Still Lose Weight?
The main issues when it comes to bread and weight loss are due to refined grains and portion control. If you eat four servings of white grains or white bread per day, you will have difficulty losing weight because your body will convert that bread into sugar. And, eating too much sugar contributes to weight gain. You can lose weight even if you eat bread, as long as you eat the right kind of bread and don’t eat too much of it.
What Is The Healthiest Bread For Weight Loss?
Any bread made from sprouted wheat will be the best bread for weight loss. I would recommend Ezekiel / Food For Life Bread or Dave’s Killer breads as they are pretty widely available. I would not choose gluten-free bread for weight loss specifically unless you have a diagnosed allergy to gluten.
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