How to Choose a Healthy Bread, According to a Dietitian
With so many options, it’s important to know the facts about your go-to carb and how to select one that’s right for you.
We earn a commission for products purchased through some links in this article. Why Trust Us?
As runners, bread is an integral part of most of our diets, but choosing a healthy bread from all the different types on the shelf can be a little overwhelming. White, multi-grain, whole wheat, sourdough, gluten-free—it’s so difficult to decide, even when you’re reading the nutrition labels. What’s worse is that some breads marketed as “healthy” are sometimes loaded with hidden sugars or sodium.
But here’s the good news: All bread isn’t bad for you, and there’s a way to make bread a healthy part of your fueling routine. Instead of spending way too long picking out a loaf of bread at the supermarket, know the facts about bread and how to select healthy bread that is right for you.
What’s in bread?
This may seem obvious, but the main ingredient in most bread is wheat. Gluten-free bread is an exception to that rule, since gluten is a protein in wheat. Wheat is an excellent source of carbohydrates, which is the primary fuel source for exercise.
Many nutritionists suggest that whole wheat bread is better for you than white bread, but why? A “whole” grain contains all three parts of the kernel—the bran, germ, and endosperm. Those three components of the grain house the valuable nutrients, such as fiber, protein, B vitamins, iron, zinc, and copper. White bread, on the other hand, is made from refined flour, which has the bran and germ removed. Without those two nutritious parts of the grain, the final refined flour is lacking nutrients such fiber and protein. To combat this, refined flours are enriched with iron, thiamine, niacin, riboflavin, and folic acid, but they are still lacking in other nutrients that are present in whole grains.
Beyond the flour, bread usually has many other ingredients. Other grains and seeds, such as amaranth, oats, spelt, rye, flax seeds, or sesame seeds are often added for flavor and texture. Packaged bread almost always has some form of sweetener, like sugar, honey, corn syrup, salt, or even fruit juice.
How do you choose a healthy type of bread?
When standing in the bread aisle, you want to follow a few basic rules. Look for breads that have:
- The word “whole” before the first ingredient to ensure you’re choosing a whole grain
- 6 grams of sugar or less
- At least 2 grams of fiber per serving
- At least 4 grams of protein per serving
Those rules will lead you in the direction of a healthy whole grain bread without many artificial additives.
But there is another important note that you want to keep in mind: The more fiber and protein a bread has, the longer it takes to digest. When you need quick-acting fuel right before or during a long run or race, white bread is digested quicker than whole wheat varieties to deliver carbohydrates into the bloodstream fast. If you have more time to fuel, whole grain bread slowly releases carbs to provide long lasting energy.
[Smash your goals with a Runner’s World Training Plan, designed for any speed and any distance.]
So what types of bread are the healthiest?
There’s no one "healthiest” or “right” type of bread for everyone, but knowing some of the healthier breads out there can help you make a swift selection. Below are five types of healthy bread to look for the next time you go grocery shopping.
Whole wheat bread is generally healthy, but you’ll need to pay attention to the ingredients to make sure the loaf you’re grabbing is truly whole wheat.
Whole wheat bread has plenty of fiber and protein—two nutrients that fill you up and provide energy throughout the day. Make sure you turn the bag over and look at the ingredients. The first word in the ingredients list should be “whole,” not “wheat” or “enriched wheat.” That simple word means the grain is intact and chock full of nutrients. Without that, it’s basically the same as white bread with some brown food coloring—and the same goes for “honey wheat.” Arnold makes a simple whole grain bread without many additives and no artificial colors, flavors, or preservatives.
[Join Runner’s World+ to get the tools, training plans, expert advice, and resources to make your next run better than your last.]
Multigrain bread simply means the bread has more than one grain. If you like a variety of nutrients and textures, multigrain is a good option. It’s usually made from several whole grains—such as whole wheat and oats—and it often contains seeds like sunflower seeds, flax seeds, sesame seeds, and pumpkin seeds. This variety gives the bread a nutty flavor and texture, and it adds protein and healthy fat. For example, Dave’s Killer Bread has omega 3s, 5 grams of protein, and 5 grams of fiber—all of which help you feel full for longer.
Sprouted grains are whole grain seeds that have just begun to grow. When the sprouted grain germinates, it breaks down some of the starch, which increases nutrients such as folate, iron, vitamin C, zinc, magnesium, and protein. That said, the difference in the amount of nutrients isn’t all that huge. But some people who have trouble digesting gluten swear that sprouted grain is easier on the stomach. The nice thing about the Sprouted Grain Ezekiel bread is that it doesn’t have any added sugar, which is a rarity among many breads.
[Download the All Out Studio App for more amazing at-home workouts!]
Sourdough is a sort of anomaly. It’s generally made by combining white flour with a natural bacteria and yeast. The end result is free of added sugars and has probiotic fibers that are good for gut health. It’s a bit healthier than white bread, but the nutrition stats don’t quite compare to whole wheat or multigrain bread. That said, Bread Alone makes a whole wheat sourdough that is about as nutritious as you can get. With just a few simple ingredients—water, organic whole wheat flour, organic wheat flour, organic rye flour, organic whole wheat sourdough, and sea salt—it has the fiber and protein of whole grains and the added bonus of probiotics.
There aren’t many nutritious gluten-free breads on the market, but brown rice bread is the exception. Most gluten-free breads are made from a mixture of potato starch, tapioca, and other gluten-free grains, like brown rice. Food for Life’s Brown Rice bread is made with brown rice flour, agave, and a few other additives. It’s not nearly as high in fiber or protein as traditional breads, but it’s a decent alternative for those who can’t stomach gluten.
Natalie Rizzo, MS, RD is a New York City-based dietitian, food and nutrition writer, national speaker and owner of Nutrition a la Natalie, a sports nutrition practice. She developed a love for cooking, nutrition and fitness as an adult, which prompted a career change from advertising to nutrition. She spends most of her spare time running along the NYC waterfront and creating (and photographing) healthy and tasty recipes.
Readers Also Read
24 Trader Joe’s Products Nutritionists Avoid
23 Foods That Have More Potassium Than a Banana
26 Magnesium-Rich Foods to Add to Your Diet
The 20 Highest Protein Foods Vegetarian Runners Can Eat
