Healthy Bread Brands
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.There are so many varieties of bread lining supermarket shelves these days, it can be hard to figure out which is the best to buy. On top of that, many bread brands claim to be healthy but actually aren’t. I love bread, which is why I created this comprehensive guide to help you find the 13 healthiest bread brands at the grocery store, what to consider when buying bread, and what types of bread to avoid!
I’m a health coach and nutritionist, and I have taste-tested every single one of the brands I recommend, so you can be sure that these bread brands are not only good for you, but they taste great too!
Most people assume that because I’m a nutritionist, that I don’t eat bread. So people are usually surprised when I say that bread is one of my favorite things to eat. I love the smell of fresh bread in the morning, whole grains, and all of the ways you can use bread in recipes.
Bread has gotten a really bad reputation because of various diet fads: no-carb, gluten-free, paleo, etc. It’s been vilified as the cause for everything from weight gain, to inflammation, to diabetes, to digestion issues and more.
The truth is, most bread is overly processed, high in sugar, and high in simple carbohydrates – which can cause a variety of health issues.
But there are types of bread that can actually be really good for you and won’t cause all of these problems! That’s what you’ll find in this post: how to find the healthiest bread, and how to avoid bread that looks healthy but actually isn’t!
How To Choose The Healthiest Bread
What To Look For
- Sprouted grains or whole wheat: Sprouted wheat or other whole grains are one of the first ingredients you should look for
- Less than 2 grams of sugar per slice: No added sugar, no added sweeteners on the ingredients list
- No high-fructose corn syrup
- At least 2 grams of fiber per serving
- Around 100 calories per slice
- All natural ingredients are key when making bread without preservatives: The easiest way to determine this is to make sure the ingredients list only has simple ingredients that you can pronounce. If you can’t pronounce it, it is likely a preservative or stabilizer that is not necessary in bread
- Healthy fats: Such as olive oil, or avocado oil, or seeds like flax or chia
- Organic and/or Non-GMO: If available, always choose organic
Ingredient List To AVOID When Buying Bread
- Anything with “enriched,” “bleached,” or “unbleached” as part of the first ingredient: “Enriched wheat” essentially means “white flour”. Be wary of “wheat” or even “100% whole wheat” — some breads will have this as an ingredient but aren’t truly made with whole-grain flour, and are still highly processed and refined.
- Anything with less than 2 grams of fiber per serving
- Anything with raisins, dried fruits, cinnamon, banana, honey, or vanilla listed on the packaging
- Dough conditioners (like azodicarbonamide, DATEM, monoglycerides, diglycerides, sodium stearoyl lactylate): these are just chemicals added to the bread to make the bread making process faster and scalable to big batches. They’re not necessary for real bread, and if these ingredients are on the label, it’s a good sign that the bread isn’t truly healthy.
- GMO ingredients like soybean oil and corn oil
- Preservatives (like calcium propionate) or stabilizers like maltodextrin: bread isn’t supposed to be able to last on the counter for 1-2 weeks without getting hard and moldy. If you see any ingredients you can’t pronounce, it’s likely a preservative so put the bread down and find another option.
- Added sugar: If your bread has yeast, it will likely have a tiny bit of honey or sugar because you need sugar to activate yeast. That being said, anything over 2 grams per slice is unnecessary. Watch out for high fructose corn syrup, any kind of syrup or artificial sweeteners added to bread. This is especially true for light breads.
- Artificial flavors and coloring: Caramel coloring is often added to fake “wheat” breads to make them seem more brown. If you see this on the label, avoid that bread!
Top 13 Healthiest Bread Brands
My personal favorite type of bread is sprouted wheat bread, which is available in most health food stores and conventional grocery stores in the freezer section. But there are other great options too – so you should be able to find at least one of the loaves of bread in my list below at your local grocery store!
Ezekiel 4:9 Sprouted Grain Bread (All Varieties)
I absolutely love the entire line of Ezekiel sprouted wheat breads. They come in lots of different varieties, and they are all super healthy and taste great!
Not only are their breads are made with USDA Organic and Non-GMO ingredients, but they’re completely flourless and made from sprouted wheat, barley, millet, spelt, soybeans, and lentils. The sprouting process boosts nutrient absorption and makes the grains easier to digest, while reducing anti-nutrients like phytic acid. It also happens to be a source of complete plant-based protein and contains all 9 essential amino acids!
It’s completely sugar free, glyphosate free, has no preservatives or artificial ingredients, and is high in fiber and protein. I love to enjoy this bread toasted, and I find that it has a really nice nutty flavor and works well as toast or when making a hearty sandwich loaded with my favorite toppings.
Ingredients: Organic Sprouted Wheat, Filtered Water, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Fresh Yeast, Organic Wheat Gluten, Sea Salt
Nutrition per one slice (34 grams): 80 calories, 3 grams of fiber, 0 grams sugar, 5 grams protein
Price: (Varies) $7.53 when purchased online at Walmart, $7.99 at Thrive Market, but varies depending on the grocery store.
Pros
Easy to find at most grocery stores (in the frozen section)
Organic and Non-GMO
Vegan and Kosher
High in protein
Non-glyphosate certified
Cons
Contains soy (not suitable for anyone with a soy allergy)
Dave’s Killer Bread (Good Seed or Power Seed Varieties)
Dave’s Killer Bread has quite a few different bread options, and most are healthy (but watch out for some of the varieties that have more than 2 grams of added sugar per slice). My two favorites are the Good Seed or Powerseed varieties.
I’ve found that Dave’s Killer Bread is the perfect healthy bread for picky eaters, kids, or anyone who is trying to transition from a less-healthy-bread to a healthier option. It has a super soft, fluffy texture, tastes great toasted or un-toasted, and even their white bread is more nutritious than a traditional white bread!
Their breads are organic, non-GMO, have no high fructose corn syrup, and no artificial ingredients or preservatives. I recommend any of their sprouted breads that have less than 2 grams of sugar per serving. Some of their varieties are also low in calories and have only about 60 calories per slice.
Ingredients For Good Seed Thin Sliced: Organic whole wheat (organic whole wheat flour, organic cracked whole wheat), water, organic good seed® grain and seed mix (organic whole flax seeds, organic sunflower seeds, organic tri-color quinoa [organic black quinoa, organic red quinoa, organic white quinoa], organic steel cut oats, organic ground whole flax seeds), organic cane sugar, organic wheat gluten, organic oat fiber, contains 2% or less of each of the following: organic molasses, sea salt, yeast, organic vinegar, organic cultured wheat flour, enzymes, organic acerola cherry powder.
Nutrition per one slice: (Varies)
- Good Seed Thin Sliced: 1 slice (28 grams) 70 calories, 3 grams fiber, 2 grams sugar, 4 grams protein
- Powerseed Thin Sliced: 1 slice (28 grams) 60 calories, 3 grams fiber, 2 grams sugar, 4 grams protein
Price: (Varies):
- Good Seed Thin Sliced – $4.58 on Amazon Fresh, $5.47 at Walmart, also found at most grocery stores
- Powerseed Thin Sliced – $4.38 on Amazon Fresh, $5.47 at Walmart, also found at most grocery stores
Pros
Organic and Non-GMO
Affordable
Widely available – easy to find at most stores
Tastes amazing – soft and fluffy texture
Great for kids
Cons
Some varieties have too much added sugar (more than 2 grams per slice)
Silver Hills Sprouted Bakery Little Big Bread
Silver Hills is another sprouted bread brand I’ve tried and enjoyed in the past, but I’ve found that it’s not always as easy to find as some of the other brands listed above (like Ezekiel or Dave’s Killer Bread).
But if you can find Silver Hills, I would still recommend it as it’s a lower-calorie bread, with only about 60 calories per slice, but is still high in fiber and protein and has a hearty texture. While it’s not 100% organic, many ingredients are organic and all ingredients are non-GMO. It also has a soft texture and nutty flavor, making it versatile for everything from sandwiches to toast.
Ingredients: Organic sprouted grains (whole grain wheat, whole grain oats), Water, Vital wheat gluten, Sugars (organic cane sugar and/or organic oat syrup), Yeast, Cultured wheat flour, Sea salt, Sesame Flour, Enzymes, Ascorbic Acid
Nutrition per one slice (21.5 grams): 50 calories, 2.5 grams fiber, 1 gram sugar, 3.5 grams protein
Price: (Varies) $5.89 at Target, also found in many grocery stores
Pros
Lower calorie bread option
Non-GMO
No artificial ingredients or preservatives
Versatile and tasty
Cons
Not 100% organic
Can be more difficult to find at grocery stores
Simple Truth Organic® Sprouted Grain & Legume Bread
I was so happy and surprised when I found this super healthy, organic, sprouted grain bread at Kroger for only $3.99! Made with super clean ingredients, I’ve found this bread to be comparable to Ezekiel bread but at half the cost.
It’s soft and has a great texture – and works well toasted or untoasted in a variety of dishes. I’ve even made French toast out of these and it’s tasted great.
The only downside is that if you don’t have a Kroger or Fred Meyer near you, you likely won’t be able to find this bread.
Ingredients: Organic Sprouted Whole Wheat, Organic Sprouted Grain Blend (Organic Sprouted Whole Millet, Organic Sprouted Whole Barley Flour, Organic Sprouted Whole Garbanzo Bean Flour, Organic Sprouted Whole Spelt Flour, Organic Sprouted Whole Lentil Flour), Organic Raisins, Water, Organic Vital Wheat Gluten, Cultured Wheat Flour, Yeast, Sea Salt.
Nutrition per one slice (34 grams): 90 calories, 4 grams fiber, 1 gram sugar, 5 grams protein
Price: (Varies) $3.99 at Instacart, found at Kroger, and Fred Meyer.
Pros
Organic and Non-GMO
Very affordable
Super clean ingredients, nothing artificial
No added sugar
High in fiber and protein
Vegan friendly
Cons
Only available at Kroger and Fred Meyer
Alvarado Street Bakery Sprouted Whole Wheat Bread
Alvarado Street Bakery makes a variety of sprouted wheat bread options and they are all great! I personally buy the Thin-Sliced Sprouted Whole Wheat bread, but any of them would work well. Their bread is USDA Organic certified, non-GMO and many are added-sugar-free!
In general, I prefer their thin-sliced varieties to their regular varieties because the thin sliced versions are lower in calories and organic-certified (even though the regular varieties also use organic ingredients, they are non-GMO certified but not organic certified).
I’ve found their breads to have a super soft texture and nutty flavor, pretty comparable to Ezekiel. They are also on the more affordable side when it comes to organic sprouted bread.
Ingredients: Sprouted Organic Whole Wheat Berries, Filtered Water, Organic Whole Wheat Flour, Organic Dates, Wheat Gluten, Organic Sunflower Oil, Yeast, Cultured Wheat Starch, Organic Cane Sugar, Organic Raisins, Sea Salt, Organic Vinegar, Organic Unbleached Wheat Flour, Enzymes, Ascorbic Acid.
Nutrition per one slice (38 grams): 100 calories, 2 grams fiber, 3 grams sugar (1 gram added sugar), 5 grams protein
Price: (Varies) $5.69 at Instacart, found in some grocery stores as well.
Pros
Organic and Non-GMO
Sugar free
Thin sliced version is lower calorie
High in protein
More affordable than other sprouted breads
Cons
Might not be available in all grocery stores nationwide, so may be harder to find in some areas
Base Culture Sourdough Bread
Base Culture is another bread brand that has quite a few options, and I love all of them! But I especially enjoy their sourdough bread because it’s so hard to find a good gluten-free sourdough bread that doesn’t taste gluten-free. Base Culture Sourdough Bread is the best grain-free, gluten-free bread that comes close to traditional sourdough in taste and texture.
It’s made with simple, clean ingredients like almond flour, arrowroot flour, and apple cider vinegar, and it happens to be both paleo and keto-friendly too. I’ve found that this bread has a soft texture but is more dense than traditional sourdough so that’s just something to keep in mind.
Ingredients: Water, Eggs, Cashew Butter, Sauerkraut, Arrowroot Flour, Golden Flaxseed meal, Almond Flour, Psyllium Husk Powder, Apple Cider Vinegar, Coconut Oil, Lemon Juice, Honey, Sea Salt, Xanthan Gum, Baking Soda, Lactic Acid
Nutrition per one slice (32 grams): 100 calories, 3 grams fiber, 0 grams sugar, 3 grams protein
Price: (Varies) $9.99 at Thrive Market, also available at some grocery stores.
Pros
Clean ingredients, nothing artificial
Grain-free, gluten-free, paleo, keto
High in fiber and protein
Sugar free
Cons
Higher cost
Denser texture
Not organic
Contains eggs, so not suitable for anyone with an egg allergy
Happy Campers Gluten Free Bread
Made with a mix of gluten-free flours, this bread is organic, non-GMO, high in protein, high in fiber and gluten free. They come in a bunch of different flavors, and all of them are healthy and taste great.
I would recommend toasting this bread before using it, as the texture doesn’t hold up if it’s not toasted. But when I’ve toasted it, it has a slightly crispy texture and nutty flavor which I’ve enjoyed.
Ingredients: Filtered Water, Flour Mix* (Whole Grain Millet*, Whole Grain Sorghum*, Whole Grain Buckwheat*, Whole Grain Quinoa*, Whole Grain Amaranth*), Tapioca Flour*, High Oleic Expeller Pressed Sunflower Oil* and/or Sustainable Palm Oil*, Prebiotic from Tapioca Starch*, Hemp Seeds*, Pea Protein*, Millet Seeds*, Apple Cider Vinegar*, Psyllium Husk*, Acacia*, Yeast, Xanthan Gum, Salt, Rowan Berry Fruit Extract *ORGANIC
Nutrition per one slice (37 grams): 90 calories, 3.5 grams fiber, 0 grams sugar, 2.5 grams protein
Price: (Varies) $7.69 at Instacart, also found at many grocery stores in the frozen section.
Pros
Organic and Non-GMO
Super clean ingredients, nothing artificial
Allergen friendly, gluten-free, vegan
No added sugar
Healthy fats from hemp seeds
Cons
Higher cost
Needs to be toasted to have the right texture
Can sometimes be hard to find
Mestemacher Whole Rye Bread
I know, rye bread isn’t for everyone, but if you are a fan of rye bread – this is my absolute favorite brand! It literally only has 6 ingredients – it doesn’t get any more clean or simple than that. And each slice is packed with fiber and protein, guaranteed to keep you full for a long time.
I like this bread toasted or un-toasted, as it has a dense, chewy texture that works well for sandwiches, toast, and more — and its authentic flavor makes it perfect for German-style recipes.
The coolest thing about this bread that I’ve found is that it’s shelf-stable without any preservatives! That’s because it’s vacuum-sealed, so the freshness of this bread is guaranteed 12 months from production!
Ingredients: Whole kernel rye, water, wholemeal rye flour, salt, oat fiber, yeast.
Nutrition per one slice (72 grams): 180 calories, 8g fiber, 2g total sugar, 0g added sugar, 4g protein
Price: (Varies) $4.99 on Amazon, also found in most grocery stores.
Pros
High in fiber and protein
Clean ingredients, nutrient dense
Long shelf life
Traditional rye bread flavor
Affordable
Cons
Not organic or Non-GMO
Acquired taste
Can sometimes be harder to find
Trader Joe’s Sprouted Wheat Multigrain Bread
I love Trader Joe’s Sprouted Breads – they have a few different varieties and I would recommend all of them except for their cinnamon raisin bread because that one is too high in sugar.
But the one I buy the most often is their sprouted wheat multigrain bread. They have an organic version and a non-organic version – I’ll typically buy the organic version unless it’s sold out.
This brand is also very comparable to the Ezekiel bread or the Simple Truth bread, and also happens to be very affordable too!
Ingredients: Organic sprouted wheat berries, water, wheat gluten, organic grain mixture (organic millet, organic yellow cornmeal, organic cracked wheat, organic rye flakes, organic rolled oats, organic flax seeds, organic sunflower seeds), molasses, cultured wheat starch (to preserve), yeast, ascorbic acid (to preserve), sunflower lecithin.
Nutrition per one slice (34 grams): 90 calories, 2 grams fiber, 2 grams total sugar (1 gram added sugar), 6 grams protein
Price: Typically around $4 for a loaf, found only at Trader Joe’s.
Pros
Made with organic ingredients
Affordable
No artificial ingredients
High in protein
Low in sugar
Cons
Does use ascorbic acid as a preservative
Not always organic (organic version can be harder to find)
Only available at Trader Joe’s
Little Northern Bakehouse Gluten Free Bread
I love this gluten free bread!! It has a super soft texture and also tastes great toasted, while still having more all natural ingredients and less processed ingredients than most gluten-free bread brands.
Not only is this bread gluten-free, it’s also free from dairy, eggs, and other common allergens. It comes in quite a few different varieties including Seeds & Grains, Millet & Chia, Sprouted 7 Grain and more. All of their breads are non-GMO project verified and non-glyphosate verified too.
Ingredients: Water, Gluten-free flour blend (modified tapioca starch, potato starch, corn starch, brown rice flour), Seed and grain mix (sunflower seeds, whole millet, flax seeds, chia seeds, pumpkin seeds), Sugars (dextrose, cane sugar), Sunflower oil, Psyllium husk, Yeast, Pea hull fibre, Modified cellulose, Vinegar, Salt, Rice bran, Cellulose gum, Cultured cane sugar, Enzymes.
Nutrition per one slice (30 grams): 90 calories, 2 grams fiber, 2 grams sugar, 1 gram protein
Price: (Varies) $11.99 at Amazon, also found in many grocery stores.
Pros
Allergy friendly, gluten-free, but tastes like regular bread!
Non-GMO
Variety of flavors
Glyphosate-free
Low sugar
Cons
Can be more expensive than other brands
Manna Bread
All of Manna Breads are USDA organic certified, which I really appreciate. They also have a large variety of bread options – I recommend the Sunseed, Multigrain, Millet Rice, or Whole Rye Bread which are the lowest in sugar compared to some of their fruit-forward varieties.
Their breads are made from sprouted whole grains and are baked at a temperature much lower than conventional bread. It has kind of a cake-like texture, and is a little more moist than regular bread. I’ve found that it tastes best toasted, with butter, nut butter or fruit spreads, or with soups, on salads etc.
Ingredients: Sprouted organic wheat kernels, filtered water, organic brown rice, organic barley, organic millet, organic flax seeds, organic rye kernels, organic soy beans, organic rolled oats, organic oat bran, organic cornmeal.
Nutrition per one slice (25 grams): 65 calories, 2.5 grams fiber, 0 grams sugar, 3 grams protein
Price: (Varies) $4.89 at Instacart, $4.79 on Manna’s website.
Pros
Organic and Non-GMO
No added sugar
Low calorie
High in fiber and protein
All natural ingredients, no preservatives
Oil free
No added salt
Cons
Isn’t as widely available as other brands
Needs to be toasted for the best texture
Superfree Bakehouse Bread
Superfree bakehouse makes the most allergen-friendly bread I’ve found, and still manages to taste good! Their products are handmade from scratch, vegan, gluten-free, dairy-free, egg-free, soy-free, corn-free, rice-free, potato-free, coconut-free, and sesame-free. They also ensure that their entire manufacturing facility has no nuts (so no cross-contamination).
You’ll only find about 8 ingredients in their bread, with no preservatives or anything artificial! Their classic white loaf is my favorite but any of their varieties taste great. Great for sandwiches, toast, and whatever else your bread needs are!
Ingredients: Water, sorghum flour, tapioca starch, sugar, xanthan gum, safflower oil, yeast, salt.
Nutrition per one slice (40 grams): 80 calories, 2 grams fiber, 2 grams sugar, 2 grams protein.
Price: (Varies) $7.49 at Instacart, also found in some grocery stores and online on Superfree’s website.
Pros
Completely allergen-free and gluten-free
Vegan friendly
Hand-crafted
Large variety of options
Cons
Limited availability nationwide
More expensive than other brands
Essential Baking Company Organic Bread
The Essential Baking Company specializes in organic, artisan breads, and have super high quality ingredients!
I’ve always enjoyed all of their bread varieties – such as sourdough, multigrain, and rye, and I’ve appreciated their Take & Bake line because then I can actually bake their bread fresh at home in just about 15 minutes (and the partially baked breads have a longer shelf life until you actually bake them!)
While they’re located in Seattle, you can find their Take & Bake breads at grocery stores nationwide.
Ingredients for the multigrain bread: Organic unbleached wheat flour, water, organic whole wheat flour, organic sugar, organic sunflower seeds, organic wheat bulgur, organic rolled oats, organic oat groats, organic barley flakes, sea salt, organic polenta, organic poppy seeds, organic wheat berries, organic millet, organic wheat bran, yeast.
Nutrition per one slice (multigrain variety, 43 grams): 110 calories, 2 grams fiber, 2 grams sugar, 3 grams protein.
Price: (Varies) $5.69 at Instacart, $5.49 at Thrive Market, found at Whole Foods, Safeway and many other grocery stores.
Pros
Organic and Non-GMO
All natural ingredients
Wide variety of bread options
Take and bake option for fresh bread at home
More affordable
Cons
Fresh bread varieties are only available in the Seattle area, take and bake options available nationwide
The Worst Popular Bread Brands To Buy
The bread brands I’ve listed above are all great options and are healthy for you! But what I’ve noticed is at the grocery store, there can be 50 different types of bread to choose from, and most of them look healthy but actually aren’t!
Here are some popular bread brands that seem healthy, with labels like “whole wheat” and “whole grain” – but they actually are not good for you at all. See below for why I wouldn’t recommend any of these brands.
When you look closely at the ingredients lists for many popular bread brands, you’ll notice a surprising number of processed ingredients, added sugar, and refined grains. These extra additives take away from the healthiness of the bread. That’s why I always recommend choosing bread without preservatives, it’s fresher, cleaner, and better for you! Avoid brands with overly long ingredient lists and stick to simpler, natural options.
Ingredients Lists For Popular Bread Brands
I have bolded the ingredients that are ultra-processed and should be avoided when buying bread – and as you’ll notice, none of the bolded ingredients below are in any of the healthy breads I recommend in my list above, which means that they really aren’t necessary in order to make delicious bread!
Sara Lee Classic 100% Whole Wheat Bread
Ingredients List: Whole wheat flour, water, wheat gluten, sugar, yeast, soybean oil, salt, molasses, wheat bran, calcium propionate (preservative), datem, monoglycerides, calcium sulfate, cellulose gum, monocalcium phosphate, cornstarch, soy lecithin, citric acid, grain vinegar, potassium iodate.
Ingredients To Avoid
- Calcium propionate is a preservative used to extend shelf life
- DATEM is an emulsifier used to extend shelf life and improve texture
- Monoglycerides improves fluffiness of bread and shelf life
- Cellulose gum keeps the bread soft and extends shelf life
- Soy lecithin acts as an emulsifier, improves the dough’s stability
Pepperidge Farm 100% Whole Wheat Bread
Ingredients List: Whole Wheat Flour, Water, Wheat Berries, Wheat Gluten, Sugar, Yeast, Sugarcane Fiber, Honey, Unsulphured Molasses, Contains 2 Percent or Less of: Soybean Oil, Wheat, Nonfat Milk (Adds a Trivial Amount of Cholesterol), Lower Sodium Natural Sea Salt, Calcium Propionate and Sorbic Acid to Retard Spoilage, Salt, Distilled Monoglycerides, DATEM (Dough Conditioner), Chicory Root Fiber, Soy Lecithin.
Ingredients To Avoid
- Sugarcane Fiber, Honey, Unsulphured Molasses: A little bit of sugar is ok in bread, since you need it to activate the yeast, but this bread has FOUR different types of sugar listed! That’s way too much.
- Calcium propionate is a preservative used to extend shelf life
- DATEM is an emulsifier used to extend shelf life and improve texture
- Monoglycerides improves fluffiness of bread and shelf life
- Soy lecithin acts as an emulsifier, improves the dough’s stability
Nature’s Own 100% Whole Wheat Bread
Ingredients List: Stone ground whole wheat flour, water, yeast, brown sugar, wheat gluten, contains 2% or less of each of the following: salt, dough conditioners (contains one or more of the following: sodium stearoyl lactylate, calcium stearoyl lactylate, monoglycerides, mono- and diglycerides, distilled monoglycerides, calcium peroxide, calcium iodate, datem, ethoxylated mono- and diglycerides, enzymes, ascorbic acid), soybean oil, vinegar, cultured wheat flour, monocalcium phosphate, ammonium sulfate, citric acid, sodium citrate, soy lecithin, natamycin (to retard spoilage).
Ingredients To Avoid
- Dough conditioners: None of these dough conditioners listed in Nature’s Own ingredients are necessary to make bread! They’re used to improve the texture of the bread and extend its shelf life.
- Ammonium sulfate: Another processed ingredient, used to improve the bread’s texture
- Soy lecithin acts as an emulsifier, improves the dough’s stability
- Natamycin is added to the surface of bread to prevent mold growth and extend its shelf life
Udi’s Gluten Free Whole Grain Bread
Ingredients List: Udi’s Best Blend (Tapioca & Potato Starch, Brown Rice & Teff Flour, Modified Tapioca Starch), Water, Non-GMO Vegetable Oil (Canola or Sunflower or Safflower), Egg Whites, Evaporated Cane Juice, Tapioca Maltodextrin, Tapioca Syrup, Yeast, Flax Seed, Xanthan Gum, Salt, Baking Powder, Cultured Corn Syrup Solids (Natural Mold Inhibitor), Dry Molasses, Enzymes
Ingredients To Avoid
Since Udi is a gluten-free bread, it has to add more ingredients in to mimic the texture of regular bread. In general, none of Udi’s ingredients are super problematic, my main issue with it is that none of them are really whole food based, and many of these starches are more refined than other starch options used in the gluten-free bread brands I recommend above.
FAQs
Why Are Sprouted Grain Breads Healthy?
Sprouted grains are actually, technically, vegetables or legumes. To begin the sprouting process, you soak the entire grain in water until it begins to sprout into a little plant. These sprouts are then ground up to make bread. Also, when grains are sprouted, starches and proteins are converted into smaller molecules that are easier to digest.
That means sprouted bread offers more key nutrients like essential amino acids, iron, minerals, and B vitamins than standard whole-grain or even 100% whole wheat varieties. Sprouting grains also decreases their carb content, which means that sprouted breads can help with blood sugar control.
They can also be a good source of protein – one slice of bread can contain up to 5 grams of protein! My two personal favorite sprouted grain loaves of bread are the Ezekiel Bread – 4:9 Sprouted Flax Bread, and the Silver Hills Bakery Little Big Bread. There are no-preservatives in these loaves of bread, so I freeze them and take out slices as I need them.
Why is white bread unhealthy?
Wheat grains, used to make bread, are made up of 3 parts: the germ, endosperm, and bran. The bran is the outer layer of the grain, and it’s where most of the nutrients are!
The bran and germ together contain protein, vitamins, minerals and fiber. The endosperm, on the other hand, is basically refined starch. White bread is made up of grains where the bran and germ are removed, so it’s just the refined starch part of the grain. That’s why whole grains and whole wheat are higher in fiber and nutrients than white grains, because processed white grains have removed the bran and germ.
Eating white bread, white crackers, white pasta, white rice (anything with white flour) are simple carbohydrates, not complex carbohydrates, which makes them less nutrient dense than whole grains.
Is Sourdough Bread Healthy?
Sourdough is healthier than white bread. It is made through a fermentation process which uses both bacteria and yeast to help make the dough rise. Fermentation creates an enzyme called phytase, which helps to lower phytate levels in the bread. This is important because phytates in bread bind to other minerals like iron and zinc, and impair their absorption in the body.
Additionally, sourdough contains prebiotics that helps keep your gut bacteria in balance, and makes the bread more easily digestible. Prebiotics are “food” for probiotics, which are healthy bacteria – and the two together promote gut health. Consuming sourdough, especially whole wheat sourdough, is also less likely to spike your blood sugar levels, because it is digested more slowly than traditional bread.
Is Rye Bread Healthy?
Rye bread when made at home, or store-bought made without preservatives, and added sugars, is a healthy alternative to white bread. It is usually made with rye flour, and wholemeal flour, both are less processed than white flour. Rye grain bread is darker in color and has a sour and earthy flavor. It also tends to have more fiber, and micronutrients, including B vitamins. It is also more filling than regular bread, and is less likely to cause your blood sugar to spike.
Is Pita Bread Healthy?
Most traditional pita bread is made with white flour, so it’s not healthy and is more of a refined grain. But whole wheat or even sprouted wheat pita bread is a healthy choice and will act similarly to sprouted wheat bread in your body. One whole pita bread is typically higher in calories than 1 slice of sprouted wheat bread, so keep that in mind when you’re planning your meals.
What Is The Healthiest Bread For Weight Loss?
Any sprouted wheat bread will be the best bread for weight loss. Ezekiel / Food For Life Bread or Dave’s Killer breads are pretty widely available, so I would recommend those to start! I wouldn’t necessarily choose gluten-free bread for weight loss specifically unless you have a diagnosed allergy to gluten.
Can I Eat Bread And Still Lose Weight?
Yes! The key is portion control, and making sure you’re not eating any refined grains (white bread) .If you choose sprouted wheat bread and stick to 2 slices per day (max), along with a balanced diet with lots of fresh produce, you can absolutely eat bread and still lose weight!
What Is The Healthiest Bread At Subway?
To be quite honest, none of the breads at Subway are truly whole grain breads. All of them are made with refined grains and preservatives, and aren’t the healthiest option. However, if you are at Subway there are still better choices you can make! The healthiest bread at Subway is likely the 9-grain Wheat. It’s the lowest in calories at 180 calories, has 4 grams of fiber and 8 grams of protein.
Final Thoughts
I hope this guide was helpful for you and made navigating the bread aisle a little easier! If you ever forget specific bread brands, just remember to look for the basics: sprouted grains, bread without preservatives or dough conditioners, and simple ingredients you can actually pronounce. Another great rule of thumb to keep in mind: if the bread is in the freezer section it’s a good sign that it’s healthy. If you have any questions, be sure to leave a comment below – I respond to every comment I get!
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Thanks for this! Do you know if any healthy breads are sold at Costco? I have a big family so we tend to shop there.
Hi Asma! I have seen Ezekiel bread at Costco in the frozen section! So that would be a great option for you!
Hey Anjali, Thank you for this post! But I have not seen these breads in Meijer/Kroger here in Ann Arbor.. Do you have any recommendations for commonly available brand that doesn’t have some of the worst ingredients pls??
Hi Gayatri! Dave’s Killer Bread is actually at Kroger! I was there the other day and saw a few of their sprouted varieties on the store shelves 🙂 But if you live in Ann Arbor I’d encourage you to stop by Whole Foods or Plum Market – there is one of each on both the west side and east side of town – and both stores carry almost all of the bread options in my post! Hope that helps, let me know if you have any other questions!
I loved this article. Just wanted you to know there are still health consequences for me anyway. My blood sigar went up 50 points when I ate ☝🏼 slice of Dave’s Killer Breafd! Is that normal to spike so high? Thx
Hi Gloria! If you’re watching your blood sugar very carefully, that can happen with some of these bread options. While Dave’s Killer Bread is a good option for most people, it will still spike your blood sugar more than something like the Ezekiel bread – since Dave’s Killer bread still has some non-sprouted grains included and Ezekiel doesn’t. I’d be curious how your blood sugar does after eating a piece of the Ezekiel bread instead! Let me know if you try it and how that goes!
Hi, would this bread be okay to eat?
https://www.instacart.com/safeway/products/2974-open-nature-nuts-seeds-bread-24-oz
Hi Pang! This particular bread isn’t horrible, but it’s not great either. It’s still higher glycemic than I’d like and has sugar added to it. I’d really go with a sprouted grain bread instead – it will be much healthier and will still taste good! 🙂
Just curious, what is wrong with the cinnamon raisin bread? You mention to avoid those types even the sprouted grain brands.
Hi Niki! Usually cinnamon raisin bread has way too much sugar added – but if you can find a sprouted wheat one with no sugar added (less than 2g sugar per slice is a good rule of thumb) – then that would be ok to eat!
I am trying to lose weight, but bread is my weakness. The Ezekiel bread is so dense so I looked for others like it. I found Natures Own Life 7 Sprouted grain bread. It is way better than the others. Is this a good option? There are no reviews or blogs that I can find on it.
Hi Synora! Thanks for reaching out! Nature’s Own Sprouted Grain bread isn’t horrible but it wouldn’t be one of my top choices either for these reasons: it has 2g added sugar per slice (so for 2 slices of bread that’s 1 tsp of added sugar – which is too much!), and it has a lot of preservatives and stabilizers which aren’t in the other breads I list in my post (e.g. sunflower lecithin, calcium sulfate, vinegar, ascorbic acid, enzymes, soy lecithin). A good alternative for you might be Little Big Bread which has much cleaner ingredients but is also a much lighter, less dense bread than Ezekiel! Hope that helps!
I’ve read that sourdough bread is a “good” bread. I buy it fresh from a bakery… Is this ok? I know Ezekiel is the best but I really don’t like the taste… thoughts?
Hi Pyari! So sourdough bread is good and bad 🙂 It is low in fiber and high in refined carbs – which isn’t very healthy. But, because it’s made using live yeast, it stays fresh after being baked much longer than factory baked bread and doesn’t require any extra preservatives to ward off mold. So that’s a plus! Also, the live cultures used in making sourdough create lactic acid in the bread, which helps decrease the levels of phytic acid in the bread, which helps your body to absorb the nutrients in the bread more easily and makes the bread more easily digestible. But it’s still higher glycemic than sprouted bread, and is low in fiber, and high in calories and refined carbs. So I’d still recommend sprouted bread over sourdough — unless it’s sprouted sourdough bread 🙂 I hope that helps! If you don’t like Ezekiel, try one of the other sprouted breads I linked to in my post – all of them are good for you and are good substitutes for Ezekiel!
How is monoglycerides bad for weight loss though?
Hi Frank! It’s not that monoglycerides specifically will make you gain weight (or make it hard to lose weight), it’s more it’s a chemical added to the bread to make the bread making process faster and scalable to big batches. So it’s artificially decreasing the baking time for the bread – and you wouldn’t add them to bread if you were baking it at home. What that indicates is that bread that is heavily processed, which is usually correlated with bread that’s unhealthy, has refined carbs, and will likely make it hard to keep the weight off. Hope that helps, let me know if you have any other questions!
“Anything with raisins, dried fruits, cinnamon, banana, honey, or vanilla listed on the packaging” just wondering – why?
Hi Alex! All of those ingredients are indicative of added sugars in the bread. Bread with flavors like “cinnamon roll,” or “honey vanilla,” or “cinnamon raisin” have added sugars and are usually also made with refined flours – making that bread act more like sugar in your body than a healthy whole grain. Let me know if that makes sense and if you have any other questions!
Thanks for sharing this amazing article! I have learned much today. Sprouted Grains and Gluten-Free breads are on my menu from now on. Thanks again Anjali!
Of course! So glad this post was helpful!
Wow!! This was the much needed information!! I was quite afraid of some unhealthy facts about bread..Now finally i can choose a healthy variety to complete my breakfast Snacks!! Thank you so much for sharing this valuable post..Happy to found you 🙂
Thanks so much Neha! So glad this post was helpful! 🙂
Thank you for sharing this very informative post.
Hi! Stopping by from Mom Bloggers Club. Great blog!
Have a nice day!
Of course! Glad it’s helpful, and so good to “meet” you here – thanks for stopping by!
What about the cracked wheat bread? Would you recommend that? Thanks for this information. Its very helpful.
Hi Anjini! I’m so glad you found this post helpful! I wouldn’t recommend cracked wheat bread. It’s one of those marketing terms that’s meant to make the bread sound healthy when it’s not. For example, take a look at two popular brands of cracked wheat bread (I’ve bolded all of the unhealthy ingredients):
1) Sara Lee Cracked Wheat Bread: Enriched wheat flour [flour, malted barley flour, reduced iron, niacin, thiamin mononitrate (vitamin b1), riboflavin (vitamin b2), folic acid], water, whole wheat cuts, sugar, wheat gluten, yeast, crushed wheat, soybean oil, salt, wheat bran, calcium sulfate, molasses, raisin juice concentrate, grain vinegar, calcium propionate (preservative), monoglycerides, datem, citric acid, potassium iodate, monocalcium phosphate, soy lecithin, cornstarch.
2) Oroweat Cracked Wheat Bread: Whole Wheat Flour, Water, Unbleached Enriched Wheat Flour [FLOUR, MALTED BARLEY FLOUR, REDUCED IRON, NIACIN, THIAMIN MONONITRATE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID], Cracked Wheat, Sunflower Seeds, Sugar, Wheat Gluten, Oats, Yeast, Oat Fiber, Soybean OIl, Salt, Grain Vinegar, Flaxseed, Sesame Seeds, Molasses, Preservatives (Calcium Propionate, Sorbic Acid), Monoglycerides, DATEM, Sea Salt, Calcium Sulfate, Soy Lecithin, Nuts [Walnuts, Hazelnuts (Filberts), Almonds], Soy, Whey (Milk).
Hope this helps! Let me know if you have any other questions!
Your blog is great! You answer many questions that I have been wondering while shopping!
Thank you so much Brittany!! I’m so glad my blog has been so helpful for you! 🙂
This is a really good post! I’ve never seen those breads in stores before, though. Are they only a regional brand?
Thanks Miranda! I’m pretty sure most of these are national brands, I’d check the freezer section of your grocery store to be sure!
I am trying to lose weight as a result of not smoking anymore and eating everything in sight. This type of information will help me make better choices when shopping and still give me the flavor I like. Thank you so much…
Thank you Cynthia! Kudos to you for quitting smoking btw – that is an amazing accomplishment and you should be proud! I’m so glad this post will help you in making healthier choices at the grocery store. Keep me posted on how things go – I wish you all the best!