Whole Grain Bread

Thanks to their high fiber and nutrient content, breads made with whole grains, including whole wheat, are generally the go-to healthiest breads that dietitians recommend. “Most people need more fiber in their diets, so finding high-fiber bread is often a good idea,” Dodd says.

What separates whole grain bread from white bread is all in the name: The whole grain, or the entire grain kernel, remains intact when made into the flour that goes on to become bread. Each kernel maintains all three of its parts: the germ, endosperm, and bran.

On the other hand, refined grains, like white bread varieties, are those that are stripped of their fiber- and nutrient-rich bran and germ parts, leaving only the starchy endosperm. While tasty, these loaves offer little nutritional value. Again, white breads are often fortified to add back some of the vitamins and minerals found in whole grain bread, these may not be as optimally absorbed.

The fiber found in whole grain bread is primarily responsible for its lower glycemic index score, or dulled blood sugar response. Additionally, the soluble fiber found in these varieties helps boost heart health by binding to dietary cholesterol in the small intestine. This is especially true for any whole grain breads that feature oats, which are particularly high in soluble fiber. This fiber can also keep us feeling full and satisfied until our next meal.1

Research even shows whole grain products, including whole grain breads, are associated with reduced risk for metabolic disorders like type 2 diabetes, heart disease, cancer, respiratory disease, and generalized infections.2

Sprouted Bread

Sprouted bread takes the nutrition of whole grain bread to the next level through the process of sprouting. Sprouting, also called germination, means the grains are kept in a warm, moist environment, which allows them to start growing shoots prior to being ground into flour for bread.3 This germination process increases the bioavailability and absorbable amount of nutrients in these bread products, especially folate, a key B vitamin.4

“Bread made with sprouted grains is also rich in vitamin E, vitamin C, and beta-carotene,” Dodd adds. These nutrients are antioxidants that help to fight inflammation in the body and boost the immune system.

The sprouting process also helps to degrade anti-nutrients like phytic acid that are commonly found in bread products. These anti-nutrients can inhibit the absorption of minerals like iron, so this is a big bonus.5 Sprouted grain breads tend to contains less gluten and are lower on the glycemic index, so it may be easier for those sensitive to wheat to digest while offering blood sugar management benefits to those with metabolic concerns like type 2 diabetes.6

Seeded Bread

When it comes to seeded breads, there’s no shortage of delicious varieties, from sesame and sunflower to flax, chia, and pumpkin. As tiny nutrient powerhouses, seeds of all kinds really take the nutrition of bread up a notch. Generally, seeds contain fiber, protein, unsaturated fats, plant compounds, and a wide variety of vitamins and minerals. Choosing breads adorned with seeds will up their healthfulness.7 Plus, it “provides a fun texture,” Dodd points out.

Rye Bread

Rye is its own grain, and pure rye bread doesn’t contain wheat flour (but rye is not a gluten-free grain). There are plenty of excellent health benefits associated with this tangy, nutty, earthy bread. Rye tends to have a lower glycemic index than wheat, and thus a less significant impact on blood sugars.8 Rye contains impressive amounts of selenium, thiamin, manganese, riboflavin, niacin, copper, and folate, just like wheat, helping to maintain healthy immune systems, metabolism, and energy levels.910 This bread is often dotted with caraway seeds, and many recipes do call for some wheat flour. As you might imagine, sprouted rye offers even better absorption of these nutrients.

Sourdough Bread (Especially Whole Grain)

Sourdough is a great healthy bread choice for a variety of reasons, all of which are related to the natural fermentation process it undergoes by the way of sourdough starter. Sourdough starter is a live culture of microorganisms, like yeast and bacteria, thriving off a mixture of flour and water, and many consider it to be a microbiome in its own right.11

When mixed into bread doughs, sourdough starter begins to metabolize the gluten found in flour, resulting in an easier-to-digest final product, especially for those sensitive to gluten. Plus, it also breaks down phytic acid to increase mineral absorption.11 From a metabolic perspective, the resulting bread also tends to be lower in glycemic index than other, especially refined, breads.12

One study even found that regular whole grain sourdough bread consumption in older adults living in the southern Mediterranean was associated with lower risk for heart disease, diabetes, and cancer.13

Gluten-Free Bread (for Those With Sensitivities)

And finally we have gluten-free bread, which can be a healthier choice for those who have celiac disease or serious gluten sensitivity.

Note, however, that there are many gluten-free loaves out there that are still extremely processed, and that processing has left little in the way of nutrition. To steer clear of this and get a hearty dose of health-boosting protein, fiber, and micronutrients, opt for gluten-free varieties made with almond, coconut, or brown rice flour, and minimal mystery ingredients or additives that are hard to pronounce.