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When most people start a new diet, the first thing they seem to tackle is bread. But carbohydrates should not always be the scapegoat in the diet. Cutting them out of your diet will depress your sense of taste and may actually prevent you from achieving lasting, healthy weight loss. The good news is that you don’t have to cut out bread entirely to achieve your weight loss goals. Instead of cutting out carbs completely, simply switch to one of the healthiest breads you can buy in the bread aisle.
What Is The Healthiest Bread
To further prove the point that you don’t have to toss bread aside forever, you’ll want to keep in mind some of the basic reasons why it can (and should) be a staple in a healthy diet, according to Leslie Bonci, MPH, RD, CSSD, LDN.
How To Choose The Healthiest Bread: A Nutritionist’s Picks
Not all loaves of bread are created equal, and what makes the healthiest bread lies in the ingredients.
Certain slices will offer your body minimal nutritional benefits, while others have the opportunity to fill you up with fiber and energy-boosting whole grains. (Yes, there are the best loaves of bread for weight loss!) Not to mention, some varieties today go even further and pack healthy, satiating fats into the mix by adding nuts and seeds.
So to help you out the next time you’re grocery shopping, use this list of the healthiest bread options you can find at the grocery store, along with a few breads you should leave on the grocery store shelves, too.
With these criteria in mind, dietitians have given us their personal recommendations for the best healthy breads you can buy.
Best Vegan Bread Brands To Buy
Per 1 piece: 100 calories, 2.5 g fat (0 g saturated fat), 135 mg sodium, 18 g carbs (4 g fiber, 1 g sugar), 5 g protein
“I love Dave’s Killer Bread. One of the best choices is Powerseed,” says Ward. “It has 4 grams of fiber, 5 grams of protein, only 1 gram of sugar and no saturated fat.”
“Bread slices have gotten bigger in recent years. MyPlate lists 1 ounce of bread as a serving, but most slices are larger than 1.5 ounces,” explains Ward. “If you’re looking for a healthy bread with the right portion, try Dave’s Killer Bread Thin Sliced Powerseed. It has 40 fewer calories per slice and still has 3 grams of fiber per serving (one slice), which is 1 ounce.”
Per 1 piece: 80 calories, 0.5 g fat (0 g saturated fat), 0 mg sodium, 15 g carbs (3 g fiber, 0 g sugar), 5 g protein
The Best Honey Whole Wheat Bread Recipe
“First, when reading the ingredient list, you should look for the word ‘whole grain,’ which means the grain is still intact and has not been processed and substantially refortified,” says Jessica Crandall, RDN, a registered dietitian and certified diabetes educator.
The first ingredient in this low-sodium loaf of Ezekiel bread is organic sprouted wheat, which will alert you to the fact that it’s likely to have more fiber and, as a result, more health benefits. What kind of benefits are we talking about? Whole grains have been found to reduce the risk of heart disease and diabetes and even aid in weight management and weight loss. This is definitely what you are looking for in the healthiest bread.
Per 1 piece: 110 calories, 1.5 g fat (0 g saturated fat), 160 mg sodium, 22 g carbs (3 g fiber, 3 g sugar), 4 g protein
Sure, if you cut an entire food group out of your diet, you’ll lose weight at first—but Crandall assures you that it won’t last. As long as you watch your portions and watch your calories, eating bread won’t stop you from reaching your goals.
What’s The Healthiest Kind Of Bread?
“I usually look for slices of bread that are less than 20 grams of carbs per slice (especially for my blood sugar-watching clients) and usually around 100-150 calories per slice,” says Crandall. This Arnold loaf definitely fits the bill.
Per 1 slice: 100 calories, 0.5 g fat (0 g saturated fat), 160 mg sodium, 19 g carbs (4 g fiber, 4 g sugar), 4 g protein
With only 100 calories per slice and almost no fat, Milton’s Healthy Whole Grain Bread is a great option to support your weight loss goals.
“Made with ingredients like whole wheat, brown rice and oats, Milton’s Healthy Whole Grain Bread combines great taste and texture,” says Lauren Manaker, MS, RDN, author
Dr Berg’s Healthiest Bread In The World.
Per 1 piece: 90 calories, 1.5 g fat (0 g saturated fat), 140 mg sodium, 15 g carbs (3 g fiber, 2 g sugar), 5 g protein
“Silver Hills bread is made with healthy sprouted grains that are easy to digest,” says Manaker. This bread is made from a blend of sunflower seeds, millet, flaxseed and sesame and contains only two grams of cane sugar. You’ll also get 5 grams of protein and 3 grams of fiber in each slice.
Per 1 piece: 80 calories, 3.5 g fat (0 g saturated fat), 135 mg sodium, 8 g carbs (6 g fiber, 0 g sugar), 6 g protein
If you’re someone who’s trying to cut down on carbs for your personal health goals, the good news is that you can still enjoy bread! “Carbonaut’s bread is always low-carb and keto-friendly to support weight loss goals,” says Manaker.
What’s The Difference Between Whole Wheat And Whole Grain Bread?
Carbonaut has loaves, hot dogs and hamburger buns, bagels and even pizza crusts. For the breads, you can choose between white, seed or mixed oats. They even have a delicious gluten-free option.
Per 1 piece: 90 calories, 2.5 g fat (0 g saturated fat), 180 mg sodium, 16 g carbs (2 g fiber, 2 g sugar), 4 g protein
“So many people love the classic Epic Everything Bagel, but at 260 calories, it might be a little low for your weight loss goals, especially when you add a spread or side,” says Amy Goodson, MS, RD, CSSD, LD author
And a member of our Expert Medical Board. “The great news is that Dave’s Killer Bread has created a lower-calorie option so you can get your Epic Everything fix! The all-new Epic Everything Organic Breakfast Bread has only 90 calories per slice, 9 grams of whole grains, and 4 grams of protein. Pair a slice or two with eggs or make avocado toast for a nutrient-dense, low-calorie breakfast bread.”
Whole Grain Hi Fiber At Whole Foods Market
Taking the time to scrutinize bread labels at the grocery store is key to making sure you avoid adding any of the worst breads to your cart.
“Terms like ‘multi-grain,’ ‘made from,’ ‘wheat flour,’ and ‘sourdough’ come to mind [when thinking about red flags on labels.] These terms are red flags, but that doesn’t mean the bread is necessarily bad choice,” says Ward. “For example, bread can be multigrain and made from whole grains, but it can also be made from highly refined grains. “Made from” usually refers to whole grains, which tells me it’s probably not 100% whole grains. Most flour is made from wheat, so the term ‘wheat flour’ does not mean that it is whole grain.”
With this in mind, here are some of the unhealthiest breads you should steer clear of the next time you’re grocery shopping.
Per 1 piece: 120 calories, 3 g fat (1.5 g saturated fat), 115 mg sodium, 20 g carbs (1 g fiber, 7 g sugar), 3 g protein
Rye Bread, The Healthiest And Best Bread For Breakfast And Blood Sugar Control.
“This bread is not a good choice. It has 1.5 teaspoons of sugar per slice,” says Ward. “It’s made with butter, so a slice has 8% of your daily allowance of saturated fat on a 2,000-calorie diet plan.”
Per 1 piece: 130 calories, 1.5 g fat (0 g saturated fat), 230 mg sodium, 25 g carbs (<1 g fiber, 2 g sugar), 4 g protein
“Pepperidge Farm Sourdough bread has 10% of your daily sodium in one slice. If you eat a sandwich, that’s 20% right there!” Ward says. “[With] sourdough, people mistakenly believe that because it’s a fermented food, it’s better for your gut, but that’s not true because baking the bread kills the beneficial bacteria.”
Per 1 slice: 90 calories, 1.5 g fat (0 g saturated fat), 105 mg sodium, 15 g carbs (1 g fiber, 3 g sugar), 3 g protein
Healthiest Types Of Breads–dietitian Approved Healthy Breads
Potato bread may be loved for its plush, soft texture, but the added potato doesn’t add any additional health benefits. With one scant gram of fiber, this slice will quickly pass through your digestive system, leaving you feeling hungry soon after and causing you to eat more food than you really need. Plus, as Ward points out, “unless it’s whole wheat, potato bread is as refined as white bread.” And speaking of…
For 2 slices: 130 calories, 2.5 g fat (0.5
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