Bread doesn’t have a reputation for being fat or too high in carbohydrates, but the right kind of bread can actually be a very healthy food.
Many breads have a simple ingredient list that starts with whole grains, and eating more whole grains is linked to lower weight and a lower risk of heart disease and cancer, according to verywellfit.
Keeping bread in a healthy diet comes down to choosing the varieties with the best nutrition because certainly not all types of bread are created equal, varying according to the amounts of fiber, protein, micronutrients and total calories they contain as well as their health benefits.
whole wheat bread
It’s no surprise that 100% whole wheat bread contains plenty of fiber and nutrients – one of the best choices.
A medium slice of bread made with whole wheat flour provides 80 calories, 5 grams protein, 0 grams fat, 20 grams carbohydrates and 3 grams fiber.
100% whole wheat bread also contains varying amounts of essential minerals such as selenium, manganese, calcium, thiamine and phosphorous.
Increasing whole grains (such as that found in 100% whole wheat bread) has been shown to reduce the risk of multiple chronic diseases, including type 2 diabetes, cancer and heart disease.
Additionally, several studies have shown the positive effects of whole grains in weight control.
A 2018 study found that when adults replaced refined wheat with whole wheat in their diets, they experienced a significant loss of visceral fat (which collects around the organs within the abdominal cavity).
But be aware that many breads that advertise themselves as whole wheat may not contain 100% whole grain.
Multigrain bread
Wheat isn’t the only grain that deserves its fair share of glory for its health benefits. Other whole grains such as oats, amaranth, buckwheat, barley, and millet can also find their way into multigrain breads for added fiber, protein and micronutrients.
Adding a variety of whole grains is an important way to reduce your risk of multiple chronic diseases.
It can be hard to tell if the grains in multigrain bread are actually whole or if they’ve been refined. Look for a multigrain bread that says “100% whole grain” on its label.
sprouted grain bread
Whole grain bread is quite healthy, but harvesting those grains at the point of germination results in a higher nutrient content.
Sprouted grains contain higher amounts of vitamins and minerals such as folic acid, iron, vitamin C, zinc and magnesium, which makes them another healthy building block for bread, as well as being high in protein, which means they may keep you full for longer.
Consider sprouted grain bread as a healthy, nutrient-packed sandwich option — or for even more fiber, choose brands that combine sprouted grains with legumes like lentils, beans or peas.
oat bread
These whole grains can supplement whole wheat in healthy, store-bought, homemade bread.
Oats contain a special type of fiber called beta-glucan, which has benefits such as lowering bad cholesterol, stabilizing blood sugar, and lowering blood pressure. It is also particularly rich in soluble fiber, which can help reduce constipation.
It’s important to be a label expert when choosing healthy oatmeal bread. Look for brands that list oats and whole wheat flour as primary ingredients and contain minimal added sugars.
flax seed bread
Flaxseeds are not a grain, but that doesn’t mean they aren’t packed with nutrients. These tiny seeds are rich in fiber and healthy polyunsaturated fats. Adding flaxseeds to your diet may help protect against some types of cancer, as well as improve heart health.
Additionally, the seeds are naturally gluten-free, so bread made from them (instead of wheat) could be a good choice for those with celiac disease or gluten sensitivity.
Grinding flaxseeds turns them into a meal that can serve as the basis for healthy, delicious bread. Some commercially prepared breads use flax and wheat, but for a loaf made entirely of flaxseed (not wheat), you may have to make your own.
Fortunately, many flaxseed bread recipes do not contain yeast, which means they don’t take much time to prepare.