People like to cut carbs from their diets, and bread might be at the top of the anti-carb list. Like all carbs, bread contains carbohydrates, but like all carbs, they are healthy (unless you have an allergy to wheat or gluten, in which case, find safe alternatives).
A diet high in carbohydrates and whole grains is recommended by the 2020-2025 Dietary Guidelines for Americans.
As well as fiber, whole grains contain vitamins and minerals that are beneficial to the body. Because the fiber takes longer to digest, whole grains can prevent blood sugar spikes and keep you fuller longer. It can be overwhelming to choose a healthier bread because there are so many options available. These are some excellent healthy bread. There should be less overwhelm in the bread aisle now that this list has been published.
In your freezer, you should have sprouted-grain bread. Fiber and protein help keep you full since it’s made from whole grains. There is usually no added sugar in it and it tends to be lower in sodium.
Sprouting grains increases the amount of nutrition available in them, including vitamins and minerals, and enhances their antioxidant properties, according to a review published in Food Science & Nutrition in 2021.
The dense, chewy texture of sprouted-grain bread makes it more suitable for toast than sandwiches. Your local supermarket may have it in the freezer section or the bread aisle.
Whole-wheat bread is a healthier alternative to some of the other sounding bread. Whole-wheat bread would be a great bread for peanut butter and jelly sandwiches when as a kid.
Look for whole-wheat flour as the first ingredient in whole-wheat bread. Unless whole-grain flour appears first, wheat flour won’t be whole-grain. Sugar and sodium content should also be checked. According to the 2020-2025 Dietary Guidelines for Americans, sodium consumption should not exceed 2300 mg per day (unless advised otherwise by your healthcare provider) and added sugar consumption should not exceed 10%.
In addition to whole-wheat sandwich bread, you can also find whole-wheat naan bread and pita bread. Making healthy whole-wheat bread at home is a great way to enjoy the smell of freshly baked bread.
If you aren’t yet ready to bake your own sourdough bread, your grocery store probably has some equally tasty options. Rather than using yeast to make sourdough bread, flour and water ferment together. Bread may become more nutrient-dense after fermentation. In addition, sugar isn’t usually added.
Besides providing energy from carbohydrates, sourdough has health benefits. It is suggested that when we eat sourdough bread, it can influence our gut microbiome by influencing the microbiome of our stomach, which results in better digestion. The study was published in Ecology, Microbiology, and Infectious Disease in 2021. According to an editorial review in Aging Clinical and Experimental Research, sourdough bread might lower blood sugar levels when made with whole grains.
You can get a lot of nutrition from seeds. Despite their small size, they contain a lot of nutrients, including fiber, protein, healthy fats, vitamins, minerals, and antioxidants. The review in Molecules in 2022 also found that they lower cholesterol and fight diabetes and cancer. If you like crunching in your bread, seeds are also a nice addition. Make your own seeded bread or buy whole grain seeded bread that’s made with whole grains.
English muffins are technically not bread, but you can find them in the bread aisle. The advantage of English muffins is that they tend to be a little smaller than bread (good if you aren’t as hungry or watching your carb intake), and you can still use them for toast or sandwiches. Choose a whole-grain English muffin and check the labels to see if it has added sugar or sodium.
Banana bread certainly belongs on a list of healthy bread, thank you very much. Treats like banana bread can be included in a healthy diet, and there is no one right way to eat healthily.
The best banana bread is made with whole grains, healthy fats, and a bit less sugar than banana bread with lots of sugar, butter, and refined grains. It is probably not a good idea to cut out bread from your diet if you love it and find it satisfying. When choosing bread, choose whole-grain bread and read the added sugar and sodium amounts label.