The 7 Healthiest Breads, According to Registered Dietitians

Bread has become more controversial than it needs to be. While those with diabetes or celiac disease may need to watch their carb or wheat consumption, many people are perfectly fine enjoying a slice of whole grain or a tasty, tangy sourdough from their favorite bakery.

“Bread has been unfairly caught up in carb-phobia,” says Matthew J. Landry, RDN, PhD, an assistant professor of population health and disease prevention at the UC Irvine Joe C. Wen School of Population and Public Health in California. “The issue isn't bread itself, but that many Americans eat highly refined versions and miss out on whole grains' benefits.”

What’s better than sliced bread? A satisfying, healthy loaf you can incorporate into your daily eating plan.

1. 100 Percent Whole-Wheat Bread

“It’s made using the entire grain, including the bran, germ, and endosperm, which provides more nutrition in every slice,” Karp says. “In contrast, refined grains like white bread are made only from the endosperm which strips away much of the fiber, vitamins, and minerals. That outer bran layer is where much of the fiber and B vitamins live, and the germ adds healthy fats and antioxidants.” But refined grains like pasta, rice, and many ready-to-eat cereals may be fortified with folic acid, iron, and B vitamins.

2. Sourdough Bread

“Even though it may not always offer as much fiber as a sprouted or whole-grain loaf, it can support a steadier blood sugar response,” she says.

3. Sprouted Grain Bread

“Because sprouting slightly changes the nutrient profile, these breads often contain a bit more protein and fiber compared to traditional whole wheat bread,” Karp says. “They also tend to have a heartier texture and a nutty, earthy flavor that can make meals feel more satisfying, aid in digestion, and steady energy.”

4. Pumpernickel Bread

To make sure you're eating a whole grain bread that’s high in fiber, read the packaging closely. “The key words are ‘100 percent whole grain’ when it comes to pumpernickel bread,” says Toby Smithson, RDN, CDCES, who lives in Hilton Head Island, South Carolina. “Not all pumpernickel breads use whole grains or are a good source of fiber.”

5. Gluten-Free Bread

For the people who truly can’t tolerate gluten, this type of loaf can help keep bread on the menu.

“Gluten-free breads are great options for people who have been diagnosed with celiac disease,” says Smithson. “Look for breads that are made with fiber-rich buckwheat, teff, sorghum, amaranth, or quinoa.”

She also says to be aware that gluten-free flours do tend to be higher in sugar and fat in order to make up for the missing gluten, and they’re lower in fiber. It’s also possible they won’t be fortified with folate, iron, zinc, and fiber like many other types of flour.

6. Keto Bread

“It’s usually higher in protein and lower in carbs,” says Sharon Palmer, RDN, who is based in Ojai, California. “That’s fine if that fits someone’s health goals, but most people don't need to avoid healthy carbs from whole grains.”

Karp adds that keto bread can be a suitable option for those following a low-carb eating pattern, though they can vary widely in quality. Whenever possible, “look for options made with simple, recognizable ingredients rather than heavily processed additives.”

7. Vegan Bread

Vegan breads can be made with common ingredients like flour, but they don’t contain milk or butter. But if they’re baked without animal products doesn’t mean it was baked with whole grain flour or sourdough that makes it a healthier choice.

“With vegan bread choices, look for ones that also are high in whole grains and low in added sugars and salt,” says Karp. “It’s always worth checking the label if you’re avoiding animal products.”

Keep these expert tips in mind the next time you’re putting a loaf of bread in your grocery cart.

• Look for the word “whole” in the name of the ingredient. “If it says ‘wheat flour’ or ‘enriched flour.’ then it’s refined,” says Dr. Landry.
• It should contain at least 3 g of fiber per slice. Landry says it should also have under 3 g of added sugar. “If you’re watching your blood pressure, sodium should ideally be under 200 milligrams (mg) per slice,” he says.
• Buy bread with the Whole Grain Stamp. “The Whole Grain Stamp indicates both the percentage of the grain that is whole, and the number of grams of whole grain delivered by one serving of the product,” says Caroline Sluyter, the program director of Oldways Whole Grains Council, a consumer advocacy group based in Boston. “This gives consumers an easy way to compare the content of similar products and takes the guesswork out of reading the ingredients list.”
• Eat a variety of different types of healthy bread. Just as consuming a mix of fruits and vegetables offer varied nutritional benefits, different grain varieties can do the same. If you don’t have gluten or other food sensitivities, experiment with whole-grain breads such as rye, whole wheat, and multigrain.

• Bread gets a bad rap these days for being carb-heavy, but most people can enjoy it without worry. Nutrient-dense options like whole-grain or fermented breads provide valuable fiber, B vitamins, and steady energy.
• Whole-grain, sprouted, sourdough, pumpernickel, gluten-free, keto, and vegan varieties can usually fit into a healthy diet, depending on individual needs, including celiac disease and type 2 diabetes.
• When choosing a healthy loaf, read food labels carefully. Look for whole-grain ingredients, at least 3 g of fiber, minimal added sugars, low sodium, and the Whole Grain Stamp that spells out the amount of whole grains a product contains.