Bread gets a bad rap, when actually there's plenty of healthy bread options that are full of nutritional goodness that can boost your energy and your fibre intake.
Bread is a great comfort food, but our love/hate relationship stems from it being blamed for almost everything, including weight gain, IBS and obesity. That's why many people have opted for bread-free low-carb diets in recent years. But whether it's a sliced plain old brown loaf or a roll loaded with grains and seeds, there are healthy bread options that have a lot going for them nutritionally. Good for energy, bread is rich in fibre, vitamins and minerals and low in saturated fats.
And while white bread ticks fewer healthy boxes as fibre is lost during milling; calcium, iron and B vitamins are added back after processing, so it still provides around 10% of your RDA of fibre, iron, magnesium and calcium. We told you bread can be healthy.
In the UK we eat a whopping 220 million slices of bread every day. But with an ever increasing range available, what are the best healthy bread options and brands? We've got the lowdown below, from the best healthy bread for breakfast to the best healthy bread for weight loss.
How to choose a healthy bread
Firstly, it's good to know what to look for when you're in the shopping aisle scratching your head. The best healthy bread brands should have 100% wholegrain or sprouted-grain flours listed as the first ingredient; look for no added sweeteners and vegetable oils; around 3-5 grams of fibre; and 3-6 grams of protein per slice.
Best bread for gut health: Wholemeal
Healthy bread for breakfast: Flax bread
As with most things, bread can be enjoyed in moderation and as part of a balanced diet. A healthy bread for breakfast is great to pair with avocado or scrambled eggs. One of the healthiest breads you can eat is flax bread, made primarily from wholegrain flours and flax seeds.
Flax seeds are nutritionally-rich, packed with alpha-linolenic acid (ALA), an omega-3 fatty acid that has been associated with a lower risk of heart disease. Flax seeds are also thought to be a great antioxidant, boasting compounds called lignans that may help protect against certain cancers. Choose a flaxseed rye or wholemeal bread for the best healthy option. Pass the avo...
Healthy bread for gut health: Wholemeal bread
As its name suggests, wholemeal bread contains the whole of the grain – the inner layer that's packed with minerals, vitamins B and E and phytochemicals, the energy-providing middle layer and the outer fibre-rich bran layer. One slice provides 15% of your RDA of fibre, so wholemeal will get a sluggish digestive system moving.
Nutritional breakdown: Hovis Wholemeal: 57cals, 2.5g protein, 9.5g carbs (1.0g sugars), 0.7g fat ) 0.2g sats), 1.7g fibre, 0.26g salt.
Best bread for weight-loss: Granary
Healthy bread for weight loss: Granary bread
Nutritionally very similar to wholemeal, but with a heavier texture because of added bran and wheat germ, this loaf contains more fibre – an ideal choice if you want something to really fill you up. It generally has a nuttier, richer taste and a more nobbly texture.
Nutritional breakdown: Hovis Granary: 92 cals, 4.5g protein, 19.2g carbs (1.4g sugars) 0.9g fat (0.3g sats), 1.3g fibre, 0.38g salt.
Best bread to help lower cholesterol: Soya and linseed
Healthy bread for lower cholesterol: Soya and Linseed bread
Lower in GI and higher in protein than ordinary wheat bread, it's much more filling. Plus, linseed is rich in omega 3 – super-beneficial for heart health. It's lower carb than other seeded breads but higher in sugars and good fats. It also feels heavier and tastes more substantial than a regular loaf.
Nutritional breakdown: Burgen Soya and Linseed: 124 cals, 7g protein, 12g carbs (2.4g sugars) 4.4g fat (0.6g sats) 4.1g fibre, 0.33g salt.
Best bread for keeping you regular: Rye
Healthy bread for extra fibre: Rye bread
Whether you choose totally wheat-free rye bread, or a less dense (generally lighter-coloured) bread, rye is very rich in nutrients and fibre. It's low in fat and lower in gluten than other brown breads so good for weight loss and keeping your digestive system moving.
It's low GI so it won't cause a spike in your blood sugar levels and has a distinctive rich and tangy taste.
Nutritional breakdown: The Village Bakery Organic Rossiky Rye: 143 cals, 3.7g protein, 36.2g carbs (0.4g sugars) 1.1g fat (0.2g sats) 6.6g fibre, 0.29g salt.
Best bread for yeast-free diets: Soda bread
Healthy bread for yeast-free diets: Soda bread
This traditional Irish bread is made with wholemeal or white flour and buttermilk and baking powder rather than yeast, so ideal for people on yeast-free diets. Wholemeal varieties are healthiest. It's also super easy to make from home, try this simple soda bread recipe.
Nutritional breakdown: Rankin Irish Brown Soda Bread: 82 cals, 3.8g protein, 16.1g carbs (2.3g sugars) 1.3g fat (0.2gsats) 2.3g fibre, 0.2g salt.
Best bread for IBS sufferers: Sourdough
Healthy bread for IBS sufferers: Sourdough bread
Sourdough is made from a fermented batter-like dough, hence the slightly sour taste. Nutritionally it's very similar to a standard white loaf, but some experts claim it's a great choice for people with digestive problems, thanks to the natural bacteria.
Healthy bread for gluten sensitivity: Sprouted-grain bread
Super-healthy sprouted grain bread may be beneficial for anyone with mild gluten sensitivity or anyone who has difficulty digesting regular wheat bread. The process of making sprouted-grain bread leaves less phytic acid, which may make it easier to digest and absorb minerals, like calcium and iron, from.
Sprouted grain bread is made from whole grains that have begun to sprout (or germinate).
The sprouting process offers several nutrition benefits, compared to breads made from unsprouted grains or grain flours. As well as being easy to digest, it's low in carbs and high in fibres ( a great healthy bread for weight loss), and has a low glycemic index so it does not give you a blood sugar spike (a good healthy bread for people with diabetes). Basically, it's a bread superhero.
Healthy low-carb bread: Pumpernickel bread
Looking to get your toast fix without the high-cal consequences? Pumpernickel bread – a rich-tasting brown bread made from coarse wholegrain rye flour – is ideal. It's cholesterol-free, low in fat, and low in carbs, with one slice containing around 70 calories, making it a healthy bread for weight loss.
While it's a healthy bread option option for anybody, pumpernickel bread is also good for people with type-2 diabetes thanks to its low glycemic level. According to a study published by the US National Library of Medicine, pumpernickel bread did not raise blood sugar or insulin levels as high as traditional white or whole grain breads. There are plenty of other health benefits too – it's packed with bone-strengthening calcium, digestive system-boosting B vitamins, and high in fibre.
Gluten-free bread: Is it healthier?
Gluten-free breads are made without glutenous grains like wheat, rye, or barley. If you suffer with coeliac disease, there are plenty of great options for healthy gluten-free bread. But is gluten-free bread healthier for people who don't have a medical intolerance? Not necessarily. While the benefits are that gluten-free breads tend to be lower in carbs and higher in fibre and protein, they do not offer the health benefits of wholegrains, which have a host of good-for-you factors, including promoting heart health, regulating blood sugar, aiding digestion, filling up on fibre that can lower cholesterol, and help you feel fuller for longer helping to control weight gain.
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