7 Breads That Are Just as Healthy as Sourdough, According to Dietitians

The best healthy sourdough alternatives contain nutrients like fiber and protein. Varieties, like whole wheat bread and flaxseed, are nutritious choices.

Sprouted breads use grains that have been soaked in water until they begin to sprout. After that, the sprouted grains are drained, ground and used to make bread.

The sprouting process lowers the glycemic index of the bread and makes it easier to digest. You can think of it as “pre-digested,” said Charlotte Abbate, MS, CNS, CDN, certified dietitian nutritionist.

Sprouted breads are a smart option for those looking for blood sugar-friendly alternatives to refined carbohydrates, like white bread.

Multigrain breads, such as those made from grains and seeds, are higher in protein and fiber than refined breads, such as white bread.

“The high fiber and protein content of multigrain bread helps slow digestion, promoting a feeling of fullness and a better blood sugar response,” Jones said.

Kelly Jones MS, RD, CSSD, certified sports dietitian, recommends choosing multigrain breads that contain good amounts of protein and fiber, and low amounts of sugar and added sugar.

Oatmeal bread is bread made from oats, which is a good source of fiber, including a type of soluble fiber called beta-glucan.

Beta-glucan blocks the absorption of cholesterol in the digestive tract and increases its excretion through the stool, which helps reduce cholesterol levels.

Eating more oat products, such as oat bread, can improve blood lipid levels and also reduce blood sugar, body weight and blood pressure, all of which can benefit heart health.

Whole wheat bread is made from whole wheat flour, which contains the entire wheat grain, including the germ, endosperm and bran. The bran and germ contain important nutrients, such as fiber, iron and B vitamins.

This makes whole wheat bread richer in nutrients, like protein and fiber, than refined white bread, which is made from refined grains that have had the germ and bran removed.

Quinoa bread is made with quinoa, a protein-rich, gluten-free pseudo-grain. Quinoa provides 8 grams of protein per cup and is also high in fiber.

Protein and fiber help you feel full after eating and can also support healthy blood sugar levels by slowing the release of sugar into the bloodstream.

Flaxseeds are rich in important nutrients like fiber, copper, magnesium and selenium.

A two-tablespoon serving of whole flaxseed provides 5.6 grams of fiber, which may support digestive health by promoting regular, comfortable bowel movements and promoting the growth of beneficial bacteria in the digestive tract.

Try adding flaxseed to your homemade breads to increase their nutrient content, or choose flaxseed-based breads when shopping at the grocery store.

If you are following a grain-free diet, such as the paleo diet, you will need to choose grain-free breads, such as almond flour bread.

Almond flour is a good source of fiber and protein, naturally gluten-free and safe for grain-free diets. It is also low in carbohydrates and rich in vitamins and minerals, such as vitamin E and magnesium.

Almond flour bread is easy to make at home and can also be purchased pre-made at the grocery store.

Sourdough is made through a fermentation process that involves natural yeasts and lactic acid bacteria, resulting in a soft, tangy-tasting bread.

“The fermentation process allows for easier digestion for some people with gluten sensitivity, as well as a slightly better blood sugar response than white bread,” Jones said.

The fermentation process used to make sourdough produces lactic acid and acetic acid, which slow the absorption of starch in the digestive tract, causing blood sugar levels to rise more slowly.

The fermentation process that sourdough undergoes reduces gluten levels and increases the bioavailability of certain nutrients, such as iron.

Sourdough has also been shown to contain lower levels of phytates, tannins, trypsin inhibitors, and fermentable oligo-, di-, mono-saccharides and polyols (FODMAPs).

These compounds are known to cause digestive problems in many people, such as those with irritable bowel syndrome (IBS). For this reason, sourdough may be easier to digest and trigger fewer gastrointestinal symptoms than commercial sourdough bread.