9 Healthy Breads That Don’t Taste Like Cardboard
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WE LOVE BREAD just as much as the next person, but it's clear the the beloved food doesn’t exactly have the best reputation when it comes to health. Don't let the carb-haters fool you though—there's healthy breads that can absolutely be a part your diet.
“Bread got a bad rap during the low-carb diet craze, but it can absolutely be a healthy part of your diet,” says Kim Yawitz, R.D. “Sure, some types of bread are loaded with calories, added sugar, sodium, and additives. But other types are rich in fiber, iron, B vitamins, and other essential nutrients that can make you healthier."
Science proves it, too: A 2020 study looked at adults who consumed whole grains, including dark breads, and discovered they had a significantly lower risk of developing type 2 diabetes over time.
Kaytee Hadley, R.D.N., C.P.T., reiterates that not all breads are nutritionally equal as many can be high in sugar and stripped of the naturally occurring nutrients found in whole grains. That said, bread can be a wholesome part of your diet so long as you find the right one.
Unfortunately for you, there are so many breads on the market and it can sometimes be hard to separate the junk from the good stuff. Thankfully, we did the grunt work for you. Ahead, what you should know when buying bread, and 9 healthy breads we love.
What to Look for When Buying Bread:
These simple guidelines from Yawitz and Hadley can help you make a nutritious choice when shopping for bread.
Watch for Buzzwords
Look for the phrases like '100% whole grains' or '100% whole wheat' on the label. These products tend to have more fiber and other essential nutrients than bread made with refined grains. 'Sprouted bread' is another helpful term to look for on labels. This phrase means “that the whole grains that have germinated, or sprouted, prior to baking, which causes the nutrients to be even more available to the body,” says Hadley.
Check the Fiber Count
Hadley says that a good rule of thumb is to aim for a minimum of 2 grams of fiber per slice of bread. “With whole grain and sprouted bread, the fiber content will naturally be higher, providing better blood sugar control and gut health benefits,” she says.
Make Sure There’s Little Added Sugar
“Sugars are sometimes added to bread to boost the yeast activity and flavor, but it’s best to keep it under 2 grams of added sugar per serving,” says Hadley.
Scope Out the Protein
Bread can be a surprising source of protein, too. Ideally, you want bread with at least 5 grams of protein a slice, says Yawitz.
Food for Life Ezekiel 4:9 Sprouted Whole Grain Bread
Hadley shares that Food for Life Ezekiel Bread is one of the more popular sprouted bread brands and offers both gluten-free and regular options. In its whole wheat bread, “one slice provides five grams of protein, three grams of fiber, and no added sugar, as well as enhanced digestion and availability of nutrients from the sprouting,” she says.
Wildgrain Sourdough
Hosting a dinner party? Need a hunk of crusty bread to serve with dinner? Good luck finding an artisanal loaf at the store that’s as tasty as these frozen loaves from Wildgrain.
All of the brand’s products are baked in your oven from frozen within 25 minutes (no thawing necessary) and made with non-GMO ingredients, no artificial colors, and unbleached flour. You can’t go wrong with the Plain Sourdough Loaf, but we personally can’t get enough of the Cranberry-Pecan Sourdough Loaf and Everything Sourdough Bread.
Hero Bread
By using a combination of proteins and fibers from common plants like wheat and fava beans to replace traditional flour, Hero Bread is able to eliminate carbs and sugars from its products.
One slice has 45 calories, 5 grams of protein and 11 grams of dietary fiber.
Beckmann's Whole Wheat Sourdough
Beckmann’s is one of Hadley’s favorite store-bought sourdough breads. It “is packed full of nutrients and easier to digest,” she says. In one slice of the whole wheat version, Hadley highlights that you’ll get 4 grams of protein, 3 grams of fiber, and no added sugar.
Simply Knead Gluten Free Sourdough
Hadley is a fan of the Simple Kneads sourdough bread, which is “made of a blend of nutritious gluten-free flours including teff, millet, and sorghum.”
Plus, this version provides 3 grams of fiber, 3 grams of protein, and less than 1 gram of natural sugar per slice, Hadley says (plus, it toasts to a beautiful crisp). The brand also has other loaves on offer such as swirly cinnamon raisin, pumpernickel, and quinoa power grains.
Dave’s Killer Bread Powerseed Organic Bread
Yawitz says one slice of Dave’s Killer Bread Powerseed Organic Bread contains 4 grams of fiber and 5 grams of protein.
Simply Nature Organic Whole Grain Seedtastic Bread
If you shop at Aldi, Yawitz says that this product from Simply Nature is “nutritionally similar to Ezekiel and Dave’s Killer breads and will save you a couple of bucks per loaf.”
Nature's Own Keto Soft White
Tasty, fluffy white bread awaits—with only 1 gram of net carbs per slice. Each slice clocks in at 35 calories with 9 grams of fiber and zero grams of trans fat. Even better, it’s made without artificial preservatives, colors, or flavors.
Angelic Bakehouse Sprouted Rye
If you love rye bread, you’re going to become an instant convert to this delectable sprouted rye whole grain bread from
Angelic Bakehouse. Each slice of bread has 90 calories, 3 grams of fiber, and five grams of protein.
If you like this bread, you might also want to try Angelic Bakehouse’s Sprouted Whole Grain Bread and Sprouted No Salt Added Whole Grain Bread. The brand’s breads feature the company’s signature blend of seven whole grains, for a result that’s lower in sugar and higher in fiber and protein.
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