Bread has long been a staple in our diets and rightly so since carbohydrates are our main source of energy. But the growing popularity of low-carb diets is keeping many people out of the bread aisle. The good news is that some of the latest research is telling us that it’s time to revisit that bread basket — as long as it’s whole grain. A recent study in The Journal of Nutrition found improved cardio-metabolic risk factors when replacing refined grains with whole grains. That said, with so many choices now available from rye to sourdough to paleo to gluten-free, choosing the best bread can be overwhelming.
“Bread can be an excellent source of fiber, but choosing the best loaf is surprisingly tricky,” says Stefani Sassos, MS, RDN, CDN, Deputy Director of the Good Housekeeping Institute Nutrition Lab. The easiest place to start is to look for whole ingredients. The first ingredient on the list should be 100% whole or sprouted grains, or a whole food such as buckwheat, corn, legumes, nuts or seeds. “Be cautious with labels that say ‘made with whole grains’ or ‘multigrain.’ These terms can be code for hidden refined flours and fillers. ‘Harvest’ or ‘country’ options might sound healthy but are often sneaky sources of added sugar,” Sassos adds.
Many brands will also add molasses or caramel coloring to loaves to make them look darker and more hearty, so paying attention to nutrition labels are extra important. Although “light” bread may seem like a healthier choice and have fewer calories per slice, that’s often because it’s sliced thinly so Sassos says to check to see how much one slice weighs in grams when compared to other varieties. Here are the best healthy breads of 2022, according to registered dietitians:
Our top picks:
For this list, registered dietitians in the Good Housekeeping Institute Nutrition Lab reviewed dozens of breads to find the healthiest options you can buy. We selected brands that used only 100% whole or sprouted grains or whole food, contained less than 3 grams of sugar and included more than 2 grams of fiber and 3 grams of protein per serving.
Best Healthy White Bread
White Bread Done Right
Best Sprouted Bread
Ezekiel 4:9 Sprouted Whole Grain Bread
Best Whole Wheat Bread
100% Whole Wheat Bread
Best Sourdough Bread
Sourdough Bread
Best Low-Sodium Bread
7 Sprouted No Added Salt Whole Grain Bread
Best Rye Bread
Whole Rye Bread
Best Flaxseed Bread
Mack’s Flax Bread
Silver Hills Sprouted Bakery
Best Gluten-Free Bread
Buckwheat Molasses Ancient Grain Bread
Is bread healthy?
White bread has been a major component of western diets for centuries and a major source of carbohydrates, but it has been decried in recent years due to its nature as a processed food that has largely stripped it of its nutritional value. This has given rise to the emergence of whole-grain bread options that use less processed ingredients to preserve their nutritional value and make them a much more healful food choice. Whole grains and whole foods are important components of a well-balanced diet. In addition to having cardioprotective factors, recent studies have also shown that consumption of whole grains is associated with a lower risk of type 2 diabetes.
The Dietary Guidelines for Americans 2020-2025 recommends that at least half your grains come from whole grains. That translates to three to five servings of whole grains per day. When choosing bread, we recommend choosing fiber-rich options made from whole or sprouted grains or whole food ingredients such as corn, legumes and seeds. Look for bread with little or no added sugar and ideally less than 250 mg of sodium per serving.
Why trust Good Housekeeping?
Amy Fischer, MS, RD, CDN, has a B.A. in journalism from Miami University of Ohio and an M.S. in clinical nutrition from New York University. Prior to working at Good Housekeeping, she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian. She has worked as a recipe developer for several food companies, and she also has extensive experience in the commercial side of the food business.
As Deputy Director of the Good Housekeeping Institute Nutrition Lab, Stefani Sassos, MS, RDN, CSO, CDN, NASM-CPT, handles all nutrition content, product testing and evaluation. She stays up-to-date on the latest research to provide evidence-based reporting on all things diet and nutrition, and she also runs large-scale tests and analyses for products ranging from protein bars and whole grain breads to supplements and meal delivery kits. She has a master’s degree in clinical nutrition from New York University and has been a registered dietitian for six years, working in the clinical setting prior to joining Good Housekeeping and obtaining advanced credentials and board certifications in the nutrition field.
Amy Fischer MS, RD, CDN
Prior to working with the Nutrition Lab at the Good Housekeeping Institute, Amy Fischer, MS, RD, CDN, worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian; she has also authored numerous chapters in clinical nutrition textbooks and has experience as a recipe developer.
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