Not all bread is created equal!

Ever wondered - is your loaf of bread as healthy as you think?

Not all bread is created equal, some loaves are more nutritious than others. That's not surprising considering some is made by hand, in a bakery or at home, using wholegrain flour and seeds. While other bread is mass produced, using refined white flours, which means it brings little to the party in terms of nutrients.

It can be confusing to know which bread is still worth eating. Read on to find out whether all bread is ultra-processed and which loaves are healthiest.

Is bread healthy?

In its simplest form, bread is made using flour, water, yeast and salt.

None of these ingredients are inherently bad for you – yet bread has a reputation for being unhealthy.

This is because much of the bread available in supermarkets is made using additives that help to speed up production and extend shelf life, but this also reduces the nutrients. Importantly, ultra-processed bread, especially white bread, is lacking in fibre and we need this for everything from good digestion to supporting the immune system.

If you're looking for a healthy bread, try to choose one that's made with wholegrain flour. Wholegrains, including rye and spelt, are nutrient-rich and, when eaten regularly, may protect against chronic diseases, such as heart disease 

Is bread a carbohydrate?

Yes, bread is a carbohydrate which many diabetics find raises their blood sugar levels! Whether you are diabetic or non diabetic and are looking to buy bread it would be better to choose bread made from wholegrains as complex carbohydrates provide a slow-release of energy and don't spike blood sugar levels. They also contain vitamins, minerals and fibre, making them a more nutritious choice.

Is bread ultra-processed?

While not all bread is ultra-processed, the stuff you find on supermarket shelves is likely to be.

Ultra-processed foods (UPF) are foods that you wouldn’t be able to recreate in your own kitchen. If you don’t recognise some of the ingredients on the label, it’s likely to be ultra-processed. These foods are manufactured to be convenient and cheap with a prolonged shelf life – both of which are important when it comes to mass producing bread.

If you were to make white bread at home, you wouldn't need more than water, flour, salt, yeast and a little oil. But the soft, sliced loaves in supermarkets are made with additives, resulting in tasteless bread that lacks nutrients.

Even wholegrain bread may contain additives, such as emulsifiers and sugar. These ingredients are typically added to improve the colour, texture and crumb of a loaf, as well as to improve dough stability and volume.

One of the reasons ultra-processed foods are so popular is that they are often cheaper and more budget-friendly. However, when it comes to bread this isn't always the case. Once you've stocked up on the ingredients, including flour and seeds, it's may be cheaper to make your own.

Give it a go with an easy and fool-proof bread recipe - some to see here
There are also six low carb bread choices to see here

What are the healthiest breads?

One of the best ways to ensure your bread is a healthy option is, of course, to bake your own.

However, even shop-bought bread can provide a valuable source of fibre and nutrients which makes it convenient to include in a balanced diet.

Here are five of the healthiest breads try

1. Ezekiel
This is a bread made from a mix of sprouted wholegrains, typically wheat, barley, spelt and millet, as well as lentils and soya beans. Sprouting the grains lowers the levels of phytic acid, which makes it easier to digest. Sprouting also kick-starts the breakdown of protein and carbohydrates in the grains, which minimises the spiking effects of carbohydrates on blood sugar levels.
Ezekiel is a good source of protein, fibre and B vitamins.

2. Pumpernickel
A traditional German bread with a heavy texture and distinctive flavour. Made from wholegrain rye flour, pumpernickel is packed with B vitamins and fibre. It's also rich in resistant starch which supports gut health and lowers the bread’s glycaemic index. However, do check labels though because many commercial varieties include wheat flour, molasses and yeast.

3. Rye bread
This bread is lower in fat and contains less gluten than wheat-based bread, which makes it a denser, heavier loaf. Studies confirm that rye bread made from 100% rye has less of a negative effect on blood sugar than wheat breads, and as a result, may keep you feeling fuller for longer.

4. Soda bread
A staple in Ireland and made from flour, buttermilk, baking powder and salt. Soda bread is low-fat and yeast-free so it may help to reduce bloating. If you’re new to baking or short on time, this seeded soda bread may suit you!

5. Sourdough
Typically made from flour, water, salt and a starter culture, sourdough is easy to digest and nutritious. Vitamins and minerals are more available as it's easier to digest thanks to the fermentation process. Sourdough fuels good bacteria in the gut. Unlike many commercially produced loaves, a traditionally-made sourdough is also beneficial for blood sugar levels.

Above words and more can be seen here

Related Posts

Finding Your Way Through The Gluten-Free Maze - read it here

Best Gluten-Free Flours to Use, here are three - read it here

~ xxxx oooo xxxx ~

Please be aware that articles within this blog (and any comments) are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.

Always take account of your personal circumstances, needs, illnesses and medication you may be taking. If you are diabetic or pre diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan