Whole grains have been linked to numerous health benefits, including a decreased risk of type 2 diabetes, heart disease, and certain cancers 16 , One slice 46 grams of whole-wheat bread contains 18 :. Oat bread is typically made from a combination of oats, whole-wheat flour, yeast, water, and salt.
Since oats are highly nutritious and linked to a number of health benefits , oat bread can be a healthy choice. In particular, oats are high in fiber and beneficial nutrients, including magnesium, vitamin B1 thiamine , iron, and zinc. The fiber in oats, known as beta-glucan, may help lower cholesterol levels, regulate blood sugar, and decrease high blood pressure 19 , 20 , 21 , A review of 28 studies found that eating 3 grams or more of oat beta-glucan per day significantly decreased LDL bad and total cholesterol levels compared to not eating oats The study also found that the cholesterol-lowering effects of beta-glucan in oats were greater in people with higher baseline cholesterol levels Some oat breads only have a small amount of oats and are mostly made of refined flours, added sugars , and oils.
To find a more nutritious oat bread, look for one that lists oats and whole-wheat flour as the first two ingredients. One slice 48 grams of whole-grain oat bread contains 21 :. Flax bread, which is made primarily from whole-grain flours and flax seeds, is one of the healthiest breads you can eat.
This is because flax seeds are highly nutritious and offer a number of health benefits. Particularly, they are an excellent source of alpha-linolenic acid ALA , an omega-3 fatty acid found in plant foods A large review of 27 studies found that a high intake of dietary ALA was associated with a lower risk of heart disease More research is needed to understand the connection between flax seeds and cancer risk.
Nevertheless, eating flax bread and other foods with flax seeds may have additional benefits, such as improved digestive health Traditional rye bread is only made from rye flour and does not contain any wheat flour, whereas most modern rye breads are made from a combination of the two.
Rye loaves also typically have caraway seeds baked into them. When compared to wheat, rye is often considered more nutritious. In fact, studies show that rye bread may lead to greater fullness and have less of an impact on blood sugar than wheat bread 29 , One study in 12 healthy adults found that those who ate whole-grain rye bread released significantly less insulin, a hormone that regulates blood sugar, than those who ate white-wheat bread Having too much insulin in your blood is associated with obesity and may increase your risk of type 2 diabetes 31 , Soluble fiber is a non-digestible carbohydrate that dissolves in water and becomes gel-like in your gut.
Eating foods with soluble fiber helps slow your digestion of carbs, which decreases insulin release and reduces blood sugar spikes 33 , 34 , One slice 28 grams of sprouted rye bread provides 38 :. Dave's Killer Bread walmart. Best Sprouted Bread. Food for Life amazon. Best Gluten-Free Bread.
Gluten Free Mail. Happy Campers happycampersgf. Best for a More Filling Meal. Mestemacher Bread walmart. Best Vegan Bread. Alvarado St.
Bakery jet. Best Breakfast Bread. Pepperidge Farm walmart. Best White Bread Alternative. Schmidt walmart. Dairy-free diet Popular diets Healthy meal subscriptions Best vegan protein powders. Home How to Guide What is the healthiest bread? What makes bread good for you? Bread is one of the oldest staples in the western diet.
Today much of the bread lining supermarket shelves is made on a mass scale and often contains additives to speed production, extend shelf life, improve flavour and texture and return the nutrients lost during processing. The first thing to consider is the flour — white bread is made from processed flour which has been milled to remove the bran and germ of the grain, leaving just the starch-packed endosperm. This means all the fibre and much of the vitamins and minerals have been removed.
The resulting flour has a fine, light texture and a longer shelf life. In the UK, any white or brown flour not including wholemeal is legally required to have calcium, iron, thiamine vitamin B1 and nicotinic acid B3 added back by the manufacturer. White, refined flour results in a bread which is quick and easy to digest. Eaten regularly and in high amounts, foods like this may lead to weight gain and an increased risk of metabolic conditions such as Type 2 diabetes and heart disease.
Wholegrain flour, on the other hand, includes all three parts of the grain — bran, wheatgerm and endosperm. This ensures the naturally-occurring nutrients of the grain are retained, along with the fibre. Wholegrain, wholemeal or wholewheat are all wholegrain products, but you may be surprised to learn that granary and wheat germ are not. Granary refers to a bread which contains malted wheat or barley flakes, and may or may not be made from wholemeal flour; whereas wheat germ is made from white flour to which 10 per cent wheat germ is added.
Wholegrains, of which wholewheat, rye and spelt are all examples, are nutrient-rich and, when eaten regularly, may protect against chronic diseases.
We also have a Low-Carb Seeded Quick Bread that's made with almond flour and coconut flour and plenty of seeds, of course! So they're technically not bread, but you will find them in the bread aisle. I love English muffins because they tend to be a little bit smaller than bread perfect if you're not as hungry or watching your carb intake but you can still use them as toast or to make a sandwich.
As with bread, look for a whole-grain English muffin and check the labels for sodium and added sugars. Why yes I am a dietitian and I did just sneak banana bread onto my healthy breads list, thank you very much. Some banana breads have lots of sugar, butter and refined grains but quick breads, like banana breads, usually turn out great with some whole grains, healthy fats and slightly less sugar.
You likely wouldn't use banana bread to make a sandwich, but if you're looking for a healthier baked good that's easy to make and tasty, try banana bread. There's no one way to eat healthy, and treats like banana bread can absolutely be included in a healthy diet. I love slicing up a loaf and keeping it in the freezer or making banana bread muffins so I can just take out a slice when I need a snack. Welcome to The Beet. A weekly column where nutrition editor and registered dietitian Lisa Valente tackles buzzy nutrition topics and tells you what you need to know, with science and a little bit of sass.
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