Aisle by Aisle: Buying Healthy Bread
Take a walk down the bread aisle at your market and see how long it takes to find a loaf without high-fructose corn syrup. It took me 30 minutes the first time I tried! Many packaged bread loaves have added ingredients that aren’t so healthy, even though their labels sport fancy words like “multigrain” and “unbleached flour.” Follow these tips to make sure you get the healthiest.
Nutrition Basics
Store-bought breads provide tons of B-vitamins and selenium and have around 80 to 110 calories per slice. Basic bread (without sugary glazes or lots of add-ins) is also low in fat with no cholesterol. The fiber content depends on the type and variety of bread you choose.
Whole Grain vs. Refined
All grains are made of three parts: the large endosperm (where protein and carbs are found), the germ (which contains fat and some B-vitamins) and the bran (outer layer with fiber and vitamins). When bread is “whole grain,” it means the entire grain is left in tact. When it’s “refined” or “milled,” the bran is removed, as is some of the germ. This is why white bread contains no fiber — it has no bran in it. Whole wheat and whole rye are some common whole-grain breads, but reading the label is key to making sure you’re getting the real deal.
Read the Label
If you buy the right bread, it’s an easy way to get some healthy whole grains, but don’t be fooled by fancy words on food labels. Make sure the first ingredient listed has the word “whole” — like whole rye, whole wheat or whole cornmeal. Be wary of product that say “made with whole grains,” “made with whole wheat” or even “multigrain” — this means only a small percent of the bread contains whole grains (not enough for any significant health benefits). Don’t be dupped by packaging that says “contains wheat flour” or “contains unbleached flour” — that doesn’t mean it’s whole grain either.
Hidden Ingredients
Finding bread without high-fructose corn syrup listed in the top 4 ingredients is tough. Finding bread completely free of the sweetener can be even more challenging. Sometimes you may also see cheese added to the mix. Read the ingredients carefully, especially if you have a dairy allergy.
Here’s a rundown of some common breads you can find:
- Whole Wheat: Look for the words “100% whole wheat” on the package, and the ingredients should list “whole-wheat flour” as the first ingredient.
- Multigrain: As the name implies, it’s made from many grains — this doesn’t mean that they’re whole grains. Even if the package says that it contains wheat — it may only make up 2 or 3% of the bread. If the label lists “enriched wheat flour” as the first grain, it’s not the real deal.
- Brown Bread: Just because it’s brown doesn’t mean it’s healthier. Many companies add food coloring or molasses to create that brown color. Check the ingredients for the word “whole,” especially for brown breads like pumpernickel.
- Potato Bread: This isn’t a good choice if you’re looking to up your fiber — it barely has any. Plus, potato flour is usually the fifth or so ingredient (”enriched wheat flour” is typically the first ingredient and there’s often dairy in there). Calories range from around 80 to 100 per slice, so watch your portions, too.
What To Choose
Aim for 110 calories or less per slice and at least 3 grams of fiber. If you have the time, bake your own — you can freeze extras for later. But so you don’t have to stand in the bread aisle for hours, here are some packaged breads we like:
TELL US: What’s your bread of choice?
I like Nature’s Own 100% Whole Wheat.
I like Dave’s Killer Bread, it may be local to Portland. Anyone know?
I love Martin’s Whole Wheat Potato Bread, and I think it’s pretty healthy. Each slice has 70 calories, 1 gram of fat, 4 grams of fiber, and 6 grams of protein. Also, it has no HFCS and the first ingredient is 100% stone ground whole wheat flour.
Your article suggests that one should look for bread free of high fructose corn syrup, which as a fellow RD, you know is actually a simple sweetener that is handled by your body like sugar or honey. What is important to note is that this ingredient performs numerous functions besides sweetening that make it useful in many food preparations, and in most cases, like bread, using very small amounts. The Maillard reaction is just one example….And based on my calculation, Americans would need to eat 39 slices of bread in a single day to reach the recommended daily allowance of added sugars from high fructose corn syrup! Also, molasses is added to pumpernickel to make it brown on purpose. When I was in culinary school, I was surprised to find out that pumpernickel is essentially rye bread with molasses. I know that you probably mean that just because it is brown does not mean that it is healthier, but some breads are supposed to be brown.
Chef Kyle Shadix, MS, RD
Arnold’s 100% whole wheat sandwich thins no high-fuctose corn syrup either.
Ezekiel 4:9 is my bread of choice now that I’ve cut out all of the white stuff I eat. It’s an organic flourless, low glycemic sprouted 100% whole grain bread many times found in the freezer section but bought some yesterday at Trader Joe’s off the shelf.
Pepperidge Farm’s Mulitgrain w/ Ancient Grains is delicious and doesn’t contain HFCS.
Ezekiel 4:9 is both healthy and tastes great. It contains live grains, high fiber, is low glycemic and totally organic. It is a little more expensive, but the benfits are worth it!
C
this might be a stupid question but if someone is supposed to avoid gluten.. they shouldn’t eat Ezekiel bread right?
Ditto on the Martin’s Whole Wheat Potato Bread. It my go-to for picky kids.
Though I do take issue w/ the RD commenter who suggests that HFCS is not to be avoided. Like trans fats, HFCS is a manufactured (not occuring in nature) sweetener that has been shown to inhibit satiety recepters in people who eat it. That’s the part of your brain that tells you that you are full. Do we need, as a nation struggling w/ obesity, to eat anything that does that?
Cassandra, Ezekiel’s parent company, Food for Life, does make a line of gluten-free breads. Look into those instead. Their regular bread line contains gluten.
Ezekial 4:9 is my favorite. Have trouble eating other wholesome breads after eating Ezekial. I love the texture and taste of Ezekial.
The best breads are made by Elmore Mountain Bread in Vermont. All organic and made in a wood fired oven.
For your standard grocery store selection, you really can’t beat Nature’s Own 100% Whole Wheat.
Realy helpfull
I am a Nutritional Consultant.I like Alvarado Street Bakery. It is an organic whole grains, sprouted wheat bread. Sprouted grains are more easily digestable.
I have enjoyed reading your article. I am diabetic, and I love all types of bread period! What choices do I have, & how many slices can I eat a day?
you are so right about how long it takes to find the bread with the right nutrient content. where is shop, i am convinced there are only 3 brands that have at least 3 g fiber and no high fructose corn syrup: alvarado street, ezekiel and arnold’s.
I like Arnold’s Grains & More (Double Fiber 100% Whole Wheat Bread) It’s got 6 grams of fiber for 1 slice of bread. First ingredient is Whole Wheat Flour. It also has no High Fructose Corn Syrup and my 7 year old super picky eater likes it which to me is a huge plus.
Would you have any canadian Brand breads from Canada as I am from Ontario and would love a listing of breads we could buy here . thank you val
I use Arnolds 100% whole wheat, the first ingredient is whole wheat flout no HFCS..it’s the only bread i buy and taste good too!
Try Squirrelly bread from COSTCO 2 loaves to a package. 100 calories per slice 5g fiber. Made without flour, organic grains. I alternate with High Fiber Multi-Grain bread from Safeway. 80 calories per slice 6g fiber, 15% calcicum.
tHE ALVARADO ST BAKERY BREADS I EAT HAVE NO FLOUR OR HFCS I EAT THE SPROUTED MULTIGRAIN AND THE SPROUTED CALIFORNIA STYLE BUT THERE ARE MANY OTHER BREADS LIKE SPROUTED SOURDOUGH,RYE,BARLEY,DIABETIC,SOY CRUNCH,WHEAT MULTI GRAIN. CHECK OUT THERE WEBSITE. I BUY MINE AT BJ’S
I WAS ALSO TOLD YOU CAN BY THEIR BREAD AT WHOLE FOODS MARKET
Ezekiel 4:9 bread has triple the nutrients of typical (non-sprouted) breads.
THE ALVARADO ST BREADS USE SPROUTED WHOLE WHEAT BERRIES AND ARE MADE WITH 7 ORGANIC GRAINS WITH NO ADDED OIL NO ADDED SUGAR AND NO FLOUR
I AM A DIABETIC AND HAVE BEEN LOOKING FOR A BREAD WITHOUT HFCS AND FLOUR FOR OVER A YEAR AND FOUND THIS RECENTLY AND LOVE IT.
My favorite is any bread of the Dave’s Killer Bread line.
He makes several varities and all of them are great!!!
All the wonderful breads and list of ingredients are available on his Dave’s Killer Bread website. Enjoy!
Ditto on the Arnold’s bread! My 4 year old son and I both like the 100% whole wheat bread – no HFCS, and my husband likes the Soft Honey Wheat. The SHW’s ingredient list has whole wheat flour as the 3rd ingredient, but for my husband, that’s good. Also, only 150 calories for 2 slices & 3g of fiber.
I eat and simply LOVE Pepperidge Farm 10 & 15 grain or the Multigrain….
I like Peppridge Farm Extra Fiber light
I like Healthy Nut Bread from Oro
We use Counrty Hearth 100% Whole Wheat—-both my husband and myself are
diabetics. Read labels all the time. This is the freshest , good tasting bread we have had so far. Read the many comments on Arnold’s. We don’t have that here
in Wisconsin.
Hi Carolyn,
It’s a good idea to see a registered dietitian who can create a personalized meal plan based on your health condition. You can find one at http://www.eatright.org (click on “find a nutrition professional”).
I AGREE, I LOVE ARNOLDS MULTIGRAIN THINS. MY HUSAND AND I EAT THEM AS TOAST, SANDWHICH OR BURGER BUN. THEY ARE GREAT!!!
I love Costco’s whole grain loaf bread. If you shop in the morning it is still warm and heavenly. Texture is perfect.
I smell bread and I want it…preferrably thick slices, but do only try to eat whole wheat. Natures Own 100% whole wheat is good, but I can’t get it at my grocery store. Pepperidge Farm is good and is more accessable.
Seeing a diatitian is a great thought, but insurance won’t pay for it, in a lot of cases. That’s why we look here.
Try Orowheat’s Health Nut Bread – none of that high fructose stuff, and GOOD too!
Julian Bakery has THE BEST bread in the world!! For low carbers there is a bread with just 1 carb per slice, and it is simply delicious!! Rather pricy (I have to get it through the mail) but worth every cent!!
I agree to avoid HFCS. HFCS is not handled just like natural sugar or honey. It is not a natural product. Studies show that it does inhibit satiety, as mentioned above, and is also linked to metabolic syndrome and type 2 diabetes.
My favorite bread is Costco’s All Natural Multigrain 100% whole grain bread. It comes two to a package.
My favorite is my own, freshly milled, 100% whole wheat that has only 5 (easy to pronounce) ingredients. It’s basic, simple, healthy and easy to do. A whole, organic food.
I buy Weight Watchers 100% Whole Wheat Bread. A single serving (2 slices) has 90 calories, 17 g of Carbs, 5 g of Fiber, 1 g total fat, no cholesterol, and 180 mg. salt. It also tastes good.
I have tasted others, but, I find that Oregon Hazlenut Bread is the best, ouside of grinding and making your own. I has stone ground wheat, and other ingredients that are used to make your own bread without additives.
Good Luck in finding it, here only a few stores stock it.
I used to buy Ezekiel and loved it toasted (not fresh) but have since changed to Dave’s Killer breads. Check them out. He has several as well as a sprouted bread. They have lots of seeds, fiber, protein, etc. I live in Alaska and do not have access to as full a range as others, so was very pleased to find this bread.
In Lincoln, NE I like to buy the bread from the Grain Bin. It is available at a limited number of places. They have a lot of variaties and most don’t have any oils or fats, and they use honey or molasses if they have any sweetner in them. They have a web site if you are interested: http://www.thegrainbinbreadcompany.com/.
Many years ago, I was told at a Weight Watchers meeting that Arnold and Pepperidge Farm breads contain a lot of fat. Is this still the case?
My go-to bread is Milton’s Whole Grain Plus bread — 90 calories a slice, 5 gr. fiber. It is delicious and healthy. But can someone please tell me — why does a loaf of good bread now cost almost $5.00?!
We like Orowheat Light whole wheat. 2 slices (they are small) are 80 calories and 7 grams of fiber. They are great for toast, sandwiches etc. Since they are smaller your could eat 2 sandwiches (4 slices of bread) and only have 160 calories but 14 grams of fiber.
My favorite after searching for a long time is Roman Meal – not the Original – it contains high fruitcose corn syrup, but the 100% Whole Grain Bread. Check it & let me know what you think of the ingredients.
Would you be willing to share your whole wheat bread recipe? I recently been diagnosed with diabetes & I have not really found one that tastes “right”.
Thank you,
Frances Ray
Hey Stacey, I live in the U.S. and one of my favorite breads is made in CANADA: ACE Bakery (800-443-7929). I like The Granary and a few other of their certified organic breads!
Oops, my previous comment should have been addressed to Valerie Bell.
Does anyone have a recipe like Ezekiel 4:9 bread… WOuld like to make it at home.. Thank you. T
to Lauren on the HFCS I look for anything without it. Like the commercial says, its made from corn, but so is fuel for your car, but I wouldn’t drink it. It is processed in a way that changes its molecular substance. It also says that its fine in moderation, but EVERYTHING has it. Also it is not processed by the body and sits in the liver forever. They have found it causing cirrosis of the liver in mice. I try to avoid it whenever possible. I can spend hours in the store looking for things with out it.
I love Costcos whole grain bread. made fresh daily. 2loaves to a pkg.
I like Alvarado Street breads, all the varieties, organic soy crunch, multi-grain, whole-wheat, also, Ezekial Bread. These are all organic and some sprouted multi-grain breads.
I like Arnold’s “Dutch Country” 100% Whole Wheat bread. This bread has no high fructose corn syrup. It also boasts 3g Fiber per slice. Total carbohydrate 18g per slice.
My husband is on a low sodium diet. Any recommendations that fulfill the high fiber, whole grain…criteria and are low in sodium?
This comment is to inform that Arnolds “Dutch Country” Whole Wheat bread has no trans fat and very low saturated fat(less than 20g) per slice on a 2000 calorie diet; less than 25g on a 2500 calorie diet.
I just found the Arnold’s thin 100 cal bread and am totally in love. I can have a sandwich!
All these breads sound wonderful. But I was wondering which of them do NOT have any dairy in them since I’m allergic to milk (not just lactose intolerant) in all forms.
First, Dave’s Killer Bread is out of the Portland, Oregon area.
Second — and I didn’t read all the comments — but why wasn’t sprouted grain bread on the list. I mean, that is a no brainer because ‘Ezekiel’ or ‘Sasquatch’ type bread is the best. I feel like garbage when I eat anything else.
Was disappointed in bread list. We don’t have any of those listed in our area.
I like the new Arnold Sandwich thins – good stats, and I use them for breakfast sandwiches and as burger buns. 100 calories per two slices. And they’re easy to find in your standard grocery store. YUM!
Martin’s 100% whole wheat bread & slider rolls are awesome and help with the portion control in addition to the good fiber content. It’s the best option I’ve found for nutrition and caloric intake.
I eat 100% whole wheat bread and amulti grain Wheat breads.
I eat 100% whole wheat breads and Multi grain breads.
I love Sami’s Bakery Millet Flax bread. Its gluten, dairy and yeast free and tastes amazing. Try it toasted! Based in Tampa, FL but increasingly available around the country.
We have Arnold bread in Wisconsin,I buy Double Fiber at Piggly Wiggly in Mayville. It is great stuff!
My favorite bread is Oroweat Double Fiber-1 slice= 70 calories-1 g fat-6g fiber-NO high fructose corn syrup
Supermarket Breads, Nature''s Pride 100% Whole Wheat..No TF, artificial flavors, colors or preservatives, No HFCS. It tastes good. 70 calories a slice. 1 g fat, sodium 115mg, Ttl Carbs 13g, DF 2g, Sugars 2g, Protein 3g.
Nature 's Own is my favorite. 100% whole grain, sugar free12 grams of whole grain 0 grams of trans fat. 50 calories a slice.
Anne
My daughter just came back from a convention where they served Silver Hills Bread sprouted whole grain breads and they are on the web tp://www.silverhillsbakery.ca/ GOOD STUFF!!!
I'm in North Car. Where can I buy it??