Need help in the bread aisle. Which loaf is best?
That was the gist of a text that popped up from my dad a few weeks ago, followed by a photo of two very similar looking brown loaves and another text that read: Whole grain? Multi-grain? Help! My dad is pretty nutrition-savvy, but like many of us, he finds bread labels difficult to decipher.
Confusing labels: Hardly the best thing about sliced bread
Brown color ≠ whole grain. Flip the loaf to read the ingredients and look for words like whole-wheat flour, sprouted whole grain or a clearly named whole grain. Consider steering clear of anything that includes the word ‘enriched’ as well as ingredients like wheat flour or unbleached wheat flour, which is just refined white flour in disguise, stripped of the fiber- and nutrient-rich bran and germ.
‘Multi-grain’ bread and other loaves labeled as 7-grain or 15-grain only mean that multiple grains were used—not necessarily whole grains.
Fiber matters. To help curb cravings and keep blood sugar steady, aim for at least 3 grams of fiber and ideally no more than 2 grams of added sugar per slice.
Gluten-free breads may sound like a good idea, but many are still based on refined flours like tapioca starch, potato starch or rice flour—not ideal when we’re looking for more fiber and protein. Instead, if gluten-free breads are on your list, look for those made with better quality ingredients like almond flour, amaranth or sorghum flour.
Additives worth knowing
Most dough conditioners and preservatives are benign, but some still show up in storebought loaves and fall under the ‘avoid’ category from the Center for Science in the Public Interest (CSPI) Chemical Cuisine list of food additives, including:
Potassium bromate – Used to enhance texture and produce a lighter bread, potassium bromate has been linked to kidney and thyroid tumors in animal studies, and it is banned in many countries.
Azodicarbonamide (ADA) – When bread is baked, ADA—a chemical used as a bleaching agent —can break down into urethane, a potential carcinogen.
CSPI considers the following common bread additives generally safe: enzymes, calcium propionate (mold inhibiter) and the emulsifiers mono- and diglycerides and DATEM. If the bread is otherwise nutrient-rich, a small amount of these additives doesn’t concern me for most people.
Top loaf: 5 breads to try
Dave’s Killer Bread – Powerseed
- Organic whole wheat bread with flax, quinoa and pumpkin seeds
- Per slice: 90 calories, 18 grams carbohydrate, 4 grams fiber, 1 gram sugar, 5 grams protein
- Nice seedy crunch
Silver Hills Sprouted Power – The Big 16
- Whole grain wheat with 16 different grains and seeds, sprouted for easier digestion
- Per slice: 95 calories, 16 grams carbohydrate, 4 grams fiber, 1.5 grams sugar, 6 grams protein
- Mild oaty, nutty flavor
Food for Life – Ezekiel 4:9 Low-Sodium Sprouted Bread (flourless)
- Flourless and vegan, this bread is made from sprouted wheat, barley, millet, lentils, soybeans, and spelt
- Per slice: 80 calories, 15 grams carbohydrate, 3 grams fiber, 0 sugar,
- 5 grams protein
- Labeled as ‘low’ sodium, it actually has zero sodium per slice. (Most brands of bread have about 140 to 190 mg sodium per slice.) Look for it in the freezer section.
Base Culture – 7 Nut & Seed Bread (low carb; grain- and gluten-free)
- Made with almond butter, flaxseed, chia, hemp hearts, pumpkin and sunflower seeds
- Per slice: 100 calories, 8 grams carbohydrate, 4 grams fiber, 0 sugar,
- 3 grams protein
- My preference is to toast it to accompany a meal; it’s a little too small to make a proper sandwich. Look for it in the freezer section.
Nature’s Own – Keto Multigrain Bread (low carb)
- Both their ‘keto multigrain’ and ‘keto soft white’ use modified wheat starch and wheat protein isolate in place of flour.
- Per slice: 40 calories, 10 grams carbohydrate, 9 grams fiber, 0 sugar,
- 6 grams protein
- It’s a decent low-carb option for everyday sandwiches, though I prefer the quality of ingredients in the Base Culture brand for a lower-carb bread.
Traditional sourdough
Slow-fermented, homemade sourdough is in a class of its own. For starters, it has one of the simplest ingredient lists you can find: flour, water and salt. A longer fermentation time allows the enzymes to help digest much of the gluten and starch, creating a tangy loaf that many find easier to digest. If you’re lucky enough to have a neighbor, bakery or hobby that keeps real sourdough in close, steady supply, celebrate it—and share it with others when possible!
The bottom line
Bread should bring us joy, not confusion. Keep a wholesome loaf on hand for everyday meals, and when that homemade sourdough crosses your path, savor it. After all, the best bread is the one that suits our taste buds and nutritional needs.
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.