What Is the Healthiest Bread? Experts Say This Trendy Loaf Nixes Cravings and Steadies Blood Sugar

If you’re anything like us, you love bread — whether it’s a fresh roll at a restaurant or a piece of buttered toast with breakfast. But as delicious as it is, some dough falls flat when it comes to health benefits. So, what is the healthiest bread? We spoke to nutrition experts to find out which is your best bet and what to look for next time you’re perusing the bread aisle in the supermarket.

What is the healthiest bread?

Good news for those who’ve hopped on the homemade sourdough bread trend. Our experts agree that sourdough is the healthiest bread. “Unique for its fermentation process, sourdough offers a tangy taste and is less intensive on gluten sensitivity,” says Chris Mohr, PhD, RD, fitness and nutrition advisor at Fortune Recommends Health. “Fermentation helps improve nutrient absorption due to the presence of lactic acid.”

Additionally, the carbohydrates in sourdough get converted into resistant starch. This type of starch takes longer to digest, so it keeps you feeling fuller longer (goodbye, hunger pangs!).

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Another plus? Angel Luk, RD, nutritionist and co-founder of FoodMysteries.com, says sourdough bread has a “lower glycemic index, which helps with blood sugar management.” That makes it an especially great pick for those with diabetes or prediabetes who want to keep their blood sugar levels steady. 

While you can get sourdough from the store and still get the benefits, Herrington recommends making it from scratch (if you have time) to get the most out of your ingredients.

Sprouted whole-grain bread is also a healthy choice

Not a fan of sourdough? No problem! Another bread that’s part of a healthy diet is sprouted whole grain bread. It’s similar to regular whole-grain bread, but packed with more vitamins and minerals. That’s thanks to the sprouting process. Unlike traditional bread, sprouted bread is made when whole grains are soaked in water and allowed to sprout before being ground into flour.

“Sprouted grain bread is dense in nutrients such as b-vitamins and trace minerals, while the refined grains found in most regular types of bread are devoid of many naturally occurring nutrients,” says Sarah Herrington MS, CNC, CPT nutritionist for Brio-Medical. “These types of bread are also higher in fiber, and lead to a lower spike in blood sugar after consumption.”

Both sprouted bread and sourdough are easy to digest and low on the glycemic index, which Luk says is a better choice for people living with diabetes and prediabetes.

What to look for when buying healthy bread

If you’re looking to incorporate more of the healthiest bread options into your daily diet, there are a few key things you’ll want to know when hitting the grocery store. The first sounds obvious, but it’s important: read the ingredients label on the bread.

Herrington says typically the less ingredients you see, the better. “Organic grains like buckwheat, seeds and other ancient grains are highlights of higher-quality breads,” she adds. A healthier bread will also have whole grains listed as the main ingredients.

The nutrition facts are important, too, but Mohr says how many grams of fiber are included are especially crucial. “Aim for bread that provides at least three grams of naturally occurring fiber per slice. This helps with digestion and overall health,” he explains.

Tip: Avoid brands with lots of added sugar or a high sodium content. These can raise your blood pressure, which can affect your heart health over time. 

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How to choose the healthiest bread for you

While sourdough and sprouted bread are great picks, the healthiest bread can vary from person to person depending on your unique needs. “For individuals with a gluten sensitivity or celiac disease, for example, many ‘healthy’ bread options will be completely off limits for them,” explains Herrington. Instead, they can opt for gluten-free breads.  

Generally speaking, though, “it’s best to avoid simple white breads unless you have a condition that affects your intake of fiber,” adds Herrington. “Many ‘whole grain’ or ‘whole wheat’ breads are not quite as healthy as they appear. They have a similar carbohydrate content to white bread, and they affect blood sugar similarly.”

Your best bet? Once you check the ingredients and nutrient label, try experimenting with different breads. Mohr says “Whole grains vary in flavor and texture,” so trying a few will help you pinpoint the healthiest bread that also satisfies your taste buds.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.