You don't have to eliminate bread from your diet when you're striving to make healthier choices, shed a few pounds, or enhance your overall well-being and nutrition. Whole grain bread offers essential nutrients, valuable fiber, antioxidants, and lasting energy to keep you feeling full throughout the day. Opting for the healthiest bread varieties can support your weight management and health objectives.
The key to savoring nutritious and gratifying slices lies in selecting the right bread and being more conscious of your portion sizes and sandwich fillings. To gauge the nutritional value of a loaf, consider the following expert advice when shopping for bread.
How to Choose the Healthiest Bread:
1) Examine the label: Bread labels often feature seemingly healthy terms like "seven-grain," "multi-grain," "cracked wheat," "unbleached flour," "made with whole wheat," or "all-natural." However, these descriptors don't guarantee that the bread is crafted from whole-grain flour rather than enriched white flour. What you should look for in the ingredient list is "whole wheat flour," "oatmeal," "rye," "sorghum," or other whole grains listed as the primary ingredient.
2) Check for visible grains: Inspect the bread to determine if there are observable grains or seeds evenly distributed throughout the entire loaf, not just on the top crust. Seeds and intact whole grains are slow to digest and provide protein, fiber, and unsaturated fats, which help stabilize blood sugar levels and promote a lasting sense of fullness.
3) Prioritize fiber and protein: A serving of nutritious whole-grain bread should contain a minimum of 2 grams of fiber and 2 grams of protein. Higher quantities of fiber and protein in bread are preferable.
4) Watch sugar content: The best whole grain breads should contain no more than 4 grams (equivalent to 1 teaspoon) of added sugar.
5) Conduct the "Squeeze Test": The texture of your loaf can reveal a lot about its nutritional value. A wholesome whole-grain loaf should feel dense and heavier compared to a loaf made from enriched white flour. Give the loaf a gentle squeeze: if it feels soft and squishy, it's an indication that it's predominantly composed of refined white flour and lacks robust whole grains.
6) Choose thin-sliced options: Another way to manage portions (and calorie intake) of whole-grain bread is to opt for thin-sliced sandwich bread. Thin-sliced varieties will have fewer calories per slice.
The top 10 Whole-Grain Breads on Supermarket Shelves:
Explore the recommendations from nutrition experts for the top 10 whole grain bread options available in grocery stores.
1) Dave's Killer Bread Organic Thin Sliced 100% Whole Wheat
One slice (28 grams) of this 100% whole wheat bread contains 70 calories, with 1 gram of fat (no saturated fat), 110 milligrams of sodium, 14 grams of carbohydrates (including 2 grams of fiber and 2 grams of sugar), and 3 grams of protein. As noted by Toby Amidor, MS, RD, CDN, FAND, an award-winning nutrition expert, this bread is thinly sliced to reduce its calorie content, boasting 70 calories compared to the approximately 110 calories found in the average store-bought bread.
It's a perfect choice for making delicious avocado toast, where you can spread 1/2 mashed avocado, sprinkle it with Everything Bagel seasoning, and top it with an over-easy egg on a slice of this delightful bread. Additionally, it provides 16 grams of whole grains and is certified organic, non-GMO verified, and kosher.
2) OroWeat Whole Grains Double Fiber
One slice (43 grams) of this excellent choice provides 100 calories, with 1.5 grams of fat (no saturated fat), 160 milligrams of sodium, 21 grams of carbohydrates (including 6 grams of fiber and 2 grams of sugar), and 4 grams of protein. What sets it apart is its commitment to quality; it contains no artificial preservatives, colors, or flavorings. This bread stands out for its fiber content, which is enhanced by the addition of wheat gluten and wheat bread. Additionally, it boasts a higher protein content than most other bread slices and contains just ½ teaspoon (2 grams) of sugar per slice.
3) Ezekial 4:9 Sprouted Whole Grain Bread
Each slice (34 grams) of this bread contains 80 calories, with just 0.5 grams of fat (no saturated fat), 75 milligrams of sodium, 15 grams of carbohydrates (including 3 grams of fiber and 0 grams of sugar), and 5 grams of protein. Patricia Bannan, MS, RDN, a nationally recognized registered dietitian nutritionist and author of "From Burnout to Balance," highlights that this bread derives its nutritional power from the combination of six nutrient-packed grains and legumes, which include barley, lentils, millet, soybeans, spelt, and wheat. As a result, each slice offers 3 grams of fiber and 5 grams of complete protein, ensuring long-lasting satiety.
For breakfasts and lunches aiming for approximately 20 grams of protein, incorporating this bread with options like eggs, nut butter, cheese, or lean chicken or turkey will help you attain your protein targets effectively.
4) Angelic Bakehouse Sprouted Wheat
One slice (36 grams) of this bread contains 90 calories, with 1 gram of fat (no saturated fat), 170 milligrams of sodium, 18 grams of carbohydrates (including 3 grams of fiber and 2 grams of sugar), and 4 grams of protein. According to Rhyan Geiger, RDN, Owner of Phoenix Vegan Dietitian, when searching for whole wheat bread, she recommends opting for a sprouted variety like this one.
This bread combines whole wheat with sprouted grains such as quinoa and millet, making it an excellent choice for plant-based eaters. Sprouted grains offer slightly higher protein content and contribute to increased iron absorption. Both protein and iron are essential nutrients in plant-based diets, and selecting sprouted whole-grain bread can help enhance your intake of these nutrients.
5) Rudi's Organic 100% Whole Wheat Bread
One slice (43 grams) of this bread provides 110 calories, with just 1 gram of fat (no saturated fat), 130 milligrams of sodium, 20 grams of carbohydrates (including 3 grams of fiber and 2 grams of sugar), and 4 grams of protein. It's an excellent selection due to its composition, which includes organic whole wheat flour, organic crested wheat, wheat gluten, and wheat bread, ensuring each slice is rich in fiber, protein, and valuable nutrients. Additionally, it contains only 2 grams of sugar per slice.
6) Food For Life 7 Sprouted Grains Bread
One slice (34 grams) of this sprouted whole grain bread provides 80 calories, with just 0.5 grams of fat (no saturated fat), 80 milligrams of sodium, 13 grams of carbohydrates (including 3 grams of fiber and 0 grams of sugar), and 4 grams of protein. According to Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian, this bread has been in existence for quite some time, with its creators being ahead of their time in recognizing its health benefits.
Nowadays, we understand the advantages of both whole grains and sprouted grains. This bread offers a satisfying crunch and delightful taste while delivering essential nutrients such as plant-based protein, fiber, B vitamins, iron, zinc, and selenium. Moreover, it is low in sodium, calories, and fat, and it contains no added sugars.
7) Dave's Killer Bread Organic Power seed
One slice (42 grams) of this bread offers 100 calories, with 2.5 grams of fat (no saturated fat), 135 milligrams of sodium, 18 grams of carbohydrates (including 4 grams of fiber and 1 gram of sugar), and 5 grams of protein. This bread is a nutritious choice, boasting substantial fiber and protein content to keep you feeling full and satisfied. It's crafted using organic whole wheat flour and a medley of six seeds and oats, contributing to its unique texture and providing additional essential nutrients, including plant-based omega-3 fatty acids.
8) Mestemacher Whole Rye Bread
One slice (72 grams) of this hearty German rye whole-grain bread contains 180 calories, with just 1 gram of fat (no saturated fat), 270 milligrams of sodium, 40 grams of carbohydrates (including 8 grams of fiber and 0 grams of sugar), and 4 grams of protein. This dense bread is crafted from whole-kernel rye, organic rye flour, salt, and yeast, offering a substantial, satisfying loaf that provides the equivalent density of two slices found in most other whole grain bread varieties.
9) Silver Hills Organic Sprouted Power the Big 16
One slice (36 grams) of this nutritious loaf contains 95 calories, with just 1 gram of fat (no saturated fat), 140 milligrams of sodium, 16 grams of carbohydrates (including 4 grams of fiber and 1.5 grams of sugar), and 6 grams of protein. The "16" in its name symbolizes the inclusion of 16 different grains and seeds, which serve as the primary components of this wholesome bread. Key ingredients include whole grain wheat, oats, millet, flaxseeds, quinoa, and more.
Thanks to the flaxseeds, this bread also provides omega-3 fatty acids, known for their anti-inflammatory and heart-healthy properties. Furthermore, the bread is certified organic, benefiting both the environment and consumers.
10) 365 Organic Sprouted Wheat Honey & Oat
One slice (36 grams) of this excellent choice from Whole Foods' 365 brand contains 90 calories, with just 0.5 grams of fat (no saturated fat), 160 milligrams of sodium, 18 grams of carbohydrates (including 3 grams of fiber and 3 grams of sugar), and 5 grams of protein. This product features a blend of high-quality ingredients, including organic sprouted whole wheat, organic whole wheat flour, and organic whole grain rolled oats, among other nutritious components.