The healthiest types of bread
You'll find many different types of bread on supermarket shelves but some are healthier than others. Some are high in fibre and vitamins while others are made from refined grains with little benefit in terms of nutrition. Here are some of the healthiest breads you can buy.
SPROUTED WHOLE GRAIN
Sprouted bread is made from whole grains that have started to sprout from exposure to heat and moisture. Sprouting increases the amount and availability of certain nutrients.
One study found that pita bread made with 50% sprouted wheat flour had over 3 times as much folate, a vitamin critical for converting food into energy, than pita made without. Other studies have revealed that sprouting also increases grains’ antioxidants
What’s more, this process breaks down some of the starch in grains and decreases carb content. Therefore, sprouted grains do not increase blood sugar as much as other grains, making them a good choice for people with diabetes or reduced blood sugar control.
Plus, most sprouted breads are high in fibre and protein and as a result are more filling than more refined breads.
SOURDOUGH
Sourdough is made through a fermentation process that relies on naturally occurring yeast and bacteria to make the bread rise.
Fermentation helps reduce the number of phytates, also known as phytic acid, that bind to certain minerals and impair their absorption. One study found that sourdough fermentation helped decrease phytate content by over 50% compared to using conventional yeast. Sourdough may also be easier to digest than other breads, possibly due to its prebiotics, as well as the probiotics created during the fermentation process.
Probiotics are healthy bacteria found in your body and certain foods, whereas prebiotics are non-digestible fibers that feed these bacteria. Getting enough of each promotes good gut health and digestion. Finally, sourdough bread is thought to have a low glycemic index (GI), a measure of the impact a food has on blood sugar.
This is because the bacteria in sourdough may help decrease the rate at which starch is digested, making this bread less likely to cause a big spike in blood sugar.
Sourdough can be made with both whole-wheat and white flours. While each provides the benefits associated with fermentation, whole-wheat sourdough has more fiber, iron, and other nutrients.
100% WHOLE WHEAT
Whole grains keep the entire grain intact, including the germ, endosperm, and bran. The bran, which is the hard, outer layer, is high in fibre. The bran and germ also contain protein, fat, vitamins, minerals, and beneficial plant compounds, while the endosperm is mostly starch.
Whole grains have been linked to numerous health benefits, including a decreased risk of type 2 diabetes, heart disease, and certain cancers. Look for breads that have 100% whole-wheat or whole-grain flour listed as their first ingredient and do not sneak unnecessary ingredients, such as added sugars or vegetable oils.
OAT BREAD
Oat bread is typically made from a combination of oats, whole-wheat flour, yeast, water, and salt. Since oats are highly nutritious and linked to a number of health benefits, oat bread can be a healthy choice. In particular, oats are high in fibre and beneficial nutrients, including magnesium, vitamin B1, iron, and zinc. The fibre in oats may help lower cholesterol levels, regulate blood sugar, and decrease high blood pressure.
To find a more nutritious oat bread, look for one that lists oats and whole-wheat flour as the first two ingredients.
FLAX BREAD
Flax bread, which is made primarily from whole-grain flours and flax seeds, is one of the healthiest breads you can eat.
This is because flax seeds are highly nutritious and offer a number of health benefits. Particularly, they are an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid found in plant foods.
A large review of 27 studies found that a high intake of dietary ALA was associated with a lower risk of heart disease.
What’s more, flax seeds boast compounds called lignans that can act as antioxidants in your body and may help protect against certain cancers.
In fact, one study in 6,000 postmenopausal women suggested that those who regularly ate flax seeds had an 18% lower chance of developing breast cancer compared to those who did not eat them.
Be sure to look for flax breads made with minimal ingredients, such as whole-wheat and/or sprouted whole-grain flours, yeast, water, salt, and flax seeds.
HEALTHY GLUTEN-FREE BREAD
Gluten-free breads are made without glutenous grains like wheat, rye, or barley.
They are safe options for people who need to avoid gluten, such as those with celiac disease or gluten sensitivity. While the exact ingredients in gluten-free loaves depend on the type, they are typically made from a mix of gluten-free flours, such as brown rice, almond, coconut, tapioca, potato, or corn flours.
The higher fibre and protein content in these products may help fill you up more than other breads while packing fewer calories and less starch.