Know Your Breads: Wheat, Gluten Free, Sprouted & More

Like milks & yogurts, there are a ton of different types of bread on the market, so it’s important to know what bread choices are available and right for you! Given the assortment and variety, it can be hard to break through the clutter… especially when each is claiming to be healthier than the rest. I know that choosing which bread is best for you can be difficult, so I wanted to break down the pros & cons for each. This will help you ultimately make an informed decision. One of the key factors to consider is whether you have gluten sensitivity or not. In addition to taking that into consideration, another thing to note is that not all breads are created equal! It is so important to choose a bread that has a limited amount of mystery ingredients and/or artificial ingredients and sugars. In a world of options, we are lucky to have choices, which is why I’ve outlined the most important variables to consider for some of the main choices out there. As always, it’s very important for you to listen to your body, so if certain breads do not agree with you, skip them! As you know I’m always an advocate of choosing the right foods/lifestyle habits for YOU.

Here is my full breakdown of some of the best choices of bread out there & a quick tidbit on why you should skip out on white bread entirely:

White Wonder Bread: This one is usually highly processed. Meaning, a lot of the essential nutrients (minerals, B vitamins, proteins, fiber, healthy fats, and germ layers) are lost. After this process; all that is left is endosperm, which contains all the starch without much nutrient density.
Sprouted Ezekiel Bread: Is great for many reasons, plus, it’s my personal fav! It contains different types of grains & legumes, offering no added sugar. Sprouting increases the nutrient levels & availability in the grains it has more nutritional value than most other breads.
Sourdough Bread: It’s prebiotic content and probiotic-like properties, in addition to the fermentation process improves its nutrition profile in several ways. Whole grain sourdoughs contain higher levels of folate and antioxidants than most other breads in addition to more mineral content. To make sure that you’re getting “true” sourdough bread, I suggest buying it from a farmer’s market or a local bakery that you trust.
Whole Wheat Bread: Keeps the all parts of the grain intact (the germ, bran, and endosperm). The bran and germ are also full of protein, fat, vitamins, and minerals. A lot of companies label their breads as “whole wheat”, despite the fact that they’re mostly made of refined flour. To get the best whole wheat bread, make sure the first ingredient is 100% whole-wheat or whole-grain flour & check for added sugars &/or oils.
Paleo / Gluten Free Bread: Many paleo breads are made from almond or coconut flour and happen to also be gluten-free. I suggest looking for paleo breads that are made from these flours because they tend to be lower in carbs and calories, but higher in protein and fiber than loaves made from other grains.⠀
Flaxseed Bread: Flaxseed bread is made primarily from whole-grain flours and flax seeds. Out of the breads, it’s one of the more nutritious kinds you can eat. It is extremely low in sugar and full of an omega-3 fatty acid, alpha-linolenic acid.