10 Best Healthy Breads in 2022 (Nutritionist-Reviewed)

One more thing to look out for is that enriched bread has still been processed to remove much of the original nutrients, though a fraction of them are added back in. This still isn't great for blood glucose levels, but it is marginally nutritionally better than regular white bread.

The most common healthy bread base is whole wheat, and other great alternatives and additions include sprouted wheat, oat flour, buckwheat, rice flour, and rye. 

You need to be particularly discerning if you’re looking for a gluten-free or low-carb bread. Often, these types of breads require a little extra help to achieve that satisfyingly bready texture, which usually means extra stabilizers, binding ingredients, and gums. 

Some additives to watch out for are potassium bromate, azodicarbonamide, and partially hydrogenated oils that have been linked to cancer or heart disease. On the other hand, don’t shy away from breads that include a long list of seeds and different grains—that kind of complex ingredient list is very good for you.

Sprouted whole-grain breads are arguably one of the most healthy types of bread out there. They have an advantage over traditional whole-grain breads because the grain used has been allowed to sprout. 

This process increases the nutrient profile of the grains, including increasing antioxidants, and even decreases the amount of carbohydrates in it. They're also high in fiber and protein, making them more filling than other breads.

Whole wheat bread is a subset of whole-grain breads and is often a common sight in most supermarkets. These breads are made from the whole grain—bran and germ and all, so they contain all of the nutrients you would find in the original grain. 

Since the bran, or the outer layer of the grain is full of fiber, naturally, the flour produced is also high in fiber. And like sprouted breads, whole-wheat is filling and nutritious, but be sure to double-check the ingredients list, since some bread are labeled whole-wheat despite being made mostly of refined flours.

Sourdough is known for its slightly acidic, sour taste, which is developed through the fermentation process the dough goes through. However, due to this, sourdough contains healthy probiotics that are beneficial for gut health. 

Likewise, the fermentation process also helps decrease the amount of phytate acid in the bread, allowing you to more readily absorb healthy minerals contained within the bread. It also has a low Glycemic Index, so it won't spike blood sugar levels as much as other breads.

And though sourdough can be made of either white or whole-wheat flour, whole-wheat is the healthier, more nutrient-rich option.

100% rye breads are the way to go, as most rye breads can still be made of a combination of wheat and rye flour. But rye bread, in general, is considered more nutritious than traditional wheat flour-based options.

Rye contains a high amount of soluble fiber, which keeps you fuller and more satisfied for longer, slowing down your body's digestive process and releasing less insulin, so it has less of an impact on your blood sugar levels.

If you want to make your rye bread even more healthy, then you can also choose sprouted rye bread, since the sprouting process further increases the fiber content of the final product.