3 Registered Dietitians Agree on the Healthiest Bread for Your Diet

Bread sometimes gets a bad rap, but it’s a versatile carb that deserves a lot more love. Yes, bread can be part of a balanced diet. The key is to choose the right type. Health turned to three registered dietitians (RDs) and asked them to name their top choice. Here’s what they said.

Three dietitians chose 100% whole grain bread as their bread of choice.

Whole grain bread contains all parts of the grain (which contains the most nutrients), making it an excellent source of vitamins and minerals, including fiber, protein, B vitamins, iron, selenium and magnesium.

To determine which type of bread is the best and healthiest, the nutrition experts we consulted took into account different criteria to make their first choice:

• Nutrients: The best type of bread should be rich in vitamins and minerals.
• Fiber content: Healthy bread should contain a good amount of dietary fiber, which aids digestion, fills you up more quickly and is good for your heart.
• Protein content: High-quality bread should contain protein, a nutrient that contributes to satiety and healthy bones, muscles and skin.
• How it’s done: The best type of bread should be unrefined and contain all parts of the grain (the bran, germ and endosperm).
• Little or no sugar: Healthy bread should contain little or no added sugar. Excess sugar is linked to an increased risk of chronic diseases such as type 2 diabetes, cancer and heart disease.

Why they like it

“Unlike white bread, which is stripped of most nutrients during processing, whole grain bread keeps the bran, germ and endosperm intact. So you get the full complement of nutrients that nature intended,” said Lena Beal, RDN, LD, CCTD, spokesperson for the Academy of Nutrition and Dietetics. Health.

Grace Derocha, RD, CDCES, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, recommends 100% whole grain sprouted bread. She said the sprouting process improves nutrient availability, digestibility and protein content, providing a little more protein than traditional whole wheat bread. It may also have a gentler effect on blood sugar levels.

“Sprouting may slightly increase protein and reduce the glycemic impact of bread, compared to conventional whole wheat bread,” Samantha Cassetty, RD, registered dietitian and co-author of Sweet shocksaid Health.

Whole grain bread is a nutritious choice because it contains the whole grain as well as nutrients such as fiber, protein, B vitamins and minerals like iron and magnesium. But the sprouted form has more advantages.

“Sprouting makes certain vitamins and minerals (like B vitamins, vitamin C, and iron) more bioavailable, which means your body can absorb them more easily,” Derocha said. “Sprouting also breaks down some of the starches in the grains, which can make the bread easier to digest for some people, compared to standard whole-wheat bread.”

Beal loves using whole grain bread as a base for avocado toast, open-faced sandwiches, and homemade croutons. “Simply cut the bread into cubes, toss it with olive oil and herbs, and bake it for a fiber-rich salad topping,” she said.

Derocha loves using sprouted whole grain bread as a base for avocado toast, French toast, sandwiches and mini pizzas. “Toast sprouted bread, spread with marinara, top with mozzarella and vegetables, then grill until bubbly,” she said. “It’s a quick, family-friendly meal that contains whole grains.”

Cassetty likes to combine it with nut butter and a chia fruit topping. “To make the filling, microwave half a cup of frozen fruit (like blueberries) for about a minute until it releases its juice and softens,” she explained. “Stir in about 2 teaspoons of chia seeds and let the mixture sit for 15 minutes or until it begins to gel.”