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Bread Basics

When choosing a healthy bread, be sure you check the ingredients and not just the “healthy” claims on the label. Look for 100% whole grain flours and sprouted flour. These should be listed as the very first ingredients.

Healthy bread should first be considered “whole grain” which means it’s a great source of fiber. But most importantly it means the bread hasn’t lost any of it grain nutrition because it’s not being processed like white bread.

Remember the reason white bread and white rice aren’t great options is because the processing removes the bran and germ. True whole-grain keeps the germ, endosperm, and bran which are incredibly beneficial to humans for so many reasons. (unless allergic)

Whole Wheat Bread

Whole wheat bread has been around for quite some time. On the health spectrum, it’s considered a great bread to eat because it’s considered “whole grain.”

  • Lookout for companies who label their bread “whole wheat”, but they’re using refined flour as an ingredient.

  • AVOID refined flour. When you check the ingredients, “whole wheat flour” should be the first one listed.

  • Check the back and read the nutrition labels to be sure there aren’t any vegetable oils or sugars added, companies try and sneak these items into any product including bread.

Sprouted Whole Grain Bread

Sprouted whole grain bread is another whole grain bread that’s pretty healthy. “Sprouted” means that the grains have begun the sprouting process, adding nutritional value to the bread.

  • Bread made with sprouted wheat flour can increase the folate levels upwards of three times than if it were made without sprouted flour.

  • Folate is part of the Vitamin B group that’s great for our health.

  • Sprouted flour has also been found to lower starch levels in the grains, which helps those watching their carb intake.

  • Sprouted breads are a great source of fiber and protein, and don’t usually spike blood sugar as much as some of the other bread.

  • Ezekiel 4:9 bread is a great example of sprouted bread, which is made from sprouted wheat, soybeans, barley, spelt, and lentils.

Oat Bread

If you like oatmeal, you’ll likely love oat bread as it’s made from oats and whole-wheat flour.

  • Check the ingredients list because some oat bread manufactures may try to sneak in undesirable ingredients like refined flours, high fructose corn syrup, or oils.

  • Look for bread that has whole-wheat flour and oats as the first two ingredients.

  • Oats have long been known for their health benefits, being high in fiber, iron, thiamine, zinc, and magnesium.


Sourdough makes the healthy bread because of its high amounts of antioxidants, prebiotics, fiber, and folate levels.

  • Made with whole-wheat flour, which adds more nutritional components like iron.

  • Through a process of naturally occurring fermentation, prebiotics are created.

  • Prebiotics are different than probiotics, in that prebiotics are a type of indigestible fiber that feeds the probiotics, causing the bread to be easier to digest and boost gut health.

  • The fermentation process of sourdough bread also decreases phytates significantly, which is beneficial because phytates tend to cause your body to absorb fewer nutrients and minerals.

Sprouted Rye Bread

Sprouted rye bread is typically made from rye and wheat flour, which are both considered to have health benefits. Caraway seeds are typically baked right into the bread.

  • Rye Bread eaters report that they feel more satiated (fuller) than when they eat other types of bread, this may help reduce portion sizes which can help with blood sugar.

  • The healthiest form of rye bread is those made with 100% whole-grain sprouted rye flour.

  • The sprouts, along with the grain flour, can give you a significant fiber boost.

Flax Bread

Flax bread is considered healthy due to the combination of flax seeds and whole-grain flour.

  • Flax seeds are a great way to get omega-3 fatty acids in your diet.

  • Omega-3 fatty acids can help cardiovascular health.

  • They’re also known for their antioxidant properties.

Gluten-Free Bread

If Sensitive to grains, you may want to try Gluten-free breads. They are considered healthy simply because they’re made without wheat, barley, and rye. In the place of these ingredients, starches are typically used, such as tapioca starch, cornstarch, and rice and potato flour.

  • If you’re sensitive to gluten, you should only eat gluten-free bread.

  • ·Check the ingredients because some gluten-free breads are still made with refined flours and sugars.

Whatever bread you decide I think the main takeaway is…

  1. Check the back and read the nutrition labels to be sure there aren’t any vegetable oils or sugars added, Remember, companies may try to sneak these items into any product even bread.

  2. Healthy bread should first be considered “whole grain” which means it’s a great source for fiber.

  3. Refined Flour should not be listed at all on the nutrition label.

Want more NUTRTION GUIDANCE? Schedule your free Goals & Gains Consultation.

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