How to Pick Healthy Bread at the Store—From a Registered Dietitian

Packaged multigrain sliced bread, rustic, freshly baked loaves at the bakery counter—oh, there are just so many bread choices in the supermarket! But just because a bread package says it’s “multigrain” or “made with whole grains” it doesn’t mean it’s the healthiest loaf on the shelf—and as a registered dietitian, I’ve seen firsthand how easy it is for shoppers to be misled. With so many options and sneaky labels, choosing a truly healthy loaf can be tricky. To help you navigate the bakery section of your favorite market, I’m breaking down exactly what to look for (and what to avoid) when you’re buying bread.

One of the most important strategies for finding healthy bread is to look for loaves made with whole grains and whole grain flours, which retain the fiber and other nutrients inherent in the grains.

Refined grains offer less fiber, protein, micronutrients, and phytochemicals, and because they lack fiber, the carbohydrates are more quickly absorbed into your blood stream, causing blood sugar spikes.

So how do you find whole grain breads? Labels can be deceiving: For example, “multigrain” indicates breads are made with more than one type of grain, but it doesn’t necessarily mean they’re whole grains. And “made with whole grains” doesn’t quantify how much of the flour is whole grain. Look for the Whole Grains Council’s “100% Whole Grain” stamp on the label, and always check the ingredients list. Ingredients are listed in order by weight. If the first ingredient is a whole grain flour, such as whole wheat flour or oat flour (which is always whole grain), that means you have a good source of whole grains.

Bread can be a rich source of fiber, which promotes heart health, digestion, blood glucose control, and a healthy weight. Look for at least 3 grams of fiber per serving on the Nutrition Facts label.

Keep in mind that many breads (even whole grain loaves) are fortified with refined fiber ingredients, such as inulin or cellulose, to increase the level of fiber. While these added fibers can help you increase your total fiber intake, they cannot replace the nutrition package found in whole grains, which provide an array of naturally occurring fibers, vitamins, minerals, and phytochemicals.

You might be surprised to learn that bread can contribute a significant amount of sodium to your diet. A single slice might contain 230 mg sodium, meaning that the bread for one sandwich might account for 20% of your daily sodium allowance. Check the sodium on the Nutrition Facts label and keep these numbers as low as possible (no more than 170 mg per slice).

Packaged breads can also pack in a surprising amount of added sugars—up to 7 grams per slice, about the amount found in a small cookie. How can you minimize the sugars in your store-bought bread? Scan the ingredient lists for sources of added sugars, including cane sugar, brown sugar, corn syrup, and brown rice syrup, remembering the rule: the higher the ingredient falls on the list, the higher level of it in the product. Check the added sugars on the Nutrition Facts label, and opt for products that contain less than 4 grams per slice.

Sourdough breads have gotten a lot of buzz, and rightly so. The practice of making sourdough, which relies upon a sourdough starter utilizing wild yeasts, has been around for thousands of years. Today we know that sourdough fermentation of bread yields potential benefits for better blood glucose control, increased sense of fullness, and less gastrointestinal discomfort. So, go ahead and enjoy the healthy, delicious appeal of sourdough bread, but beware of deceptive marketing that can make commercial breads “appear” to be sourdough. Many are made with traditional baker’s yeast and added flavorings instead of sourdough starter or wild yeast culture, which will be evident on the ingredients list. And if sourdough breads start with refined grains you won’t get the same health benefits as whole grains. Talk to your market bakery to see if they offer true sourdough bread made from whole grain ingredients.

Consider adding more variety—and nutrients—to your diet through your bread selection. Look for other whole grain ingredients, like sorghum, barley, rye, millet, oats, spelt, and einkorn. Note that sprouting grains can increase the bioavailability of nutrients and the digestibility of carbohydrates. Look for whole-food add-ins—such as walnuts, sesame seeds, pumpkin seeds, and flaxseeds—in the ingredient list. These tiny plant foods provide a dose of healthy fats, fiber, and protein.

If you’re looking for gluten-free bread because of celiac disease or a gluten or wheat sensitivity, it can be challenging to find whole grain options. Indeed, gluten-free breads are often filled with less nutritious alternative flours, such as refined rice and potato flours with binding agents. But don’t give up on finding nutrient-rich gluten-free breads! Today, many gluten-free breads incorporate healthy ingredients, such as whole grain buckwheat, quinoa, millet, sorghum, and teff flours; and pulse and nut flours, such as chickpea or almond flour.