What is the Healthiest Bread?
Bread is an important part of many individuals' diets worldwide. It's easy to feel overwhelmed when navigating the supermarket, even when looking for something as simple as bread. There are numerous options at your disposal, but understandably many people want to know what the healthiest bread is to aid in their purchasing decisions for everyday consumption. Despite many advertisements saying otherwise, there is no right or wrong answer for this decision; it is mainly due to personal preference for whichever bread works best for you.
Whole Grain & Whole Wheat
Whole wheat is a type of whole grain, and both types are made from flour consisting of the entire grain kernel. While whole wheat bread is made with only wheat kernels, whole grain bread uses the kernels of multiple different grains in its flour. Eating more whole grains might reduce the risk of cardiovascular disease along with certain cancers. In addition, the fiber content in whole wheat bread also helps with digestion.
Rye
Rye bread is made from rye flour and grain combinations and can have multiple variations, such as light rye, dark rye, pumpernickel, and marbled rye bread. Rye bread is typically denser than other types of bread and is very high in fiber. Rye also provides more micronutrients, such as essential B vitamins, and has a high soluble fiber content which can help reduce LDL cholesterol levels. Since rye bread is high in soluble fiber, it is important to hydrate with fluids.
Sourdough
Sourdough is a type of bread that uses dough fermentation to help the bread rise. Since the dough is fermented, it can help maintain the gut microbiome and aid in digestion. Sourdough is also high in antioxidants and other essential nutrients, aided by the lactic acid bacteria in the dough, making it easier to absorb more of these nutrients. Sourdough may also have a lower glycemic index score, as it causes less of a spike in blood sugar levels than other types of bread.
Ezekiel bread
Ezekiel bread is a type of whole-grain bread that is nutrient-dense and made from sprouted grains and seeds. These sprouted grains are partially sprouted, making it easier for your body to digest. This process also may make it easier for your body to absorb certain essential nutrients. It is also very fiber-rich and does not contain added sugars or preservatives. Similar to whole grains, Ezekiel bread may help with glycemic control, as it provides less of a blood sugar spike upon consumption.
The bottom line is that all types of bread have their own health benefits, and no bread is healthier than another. All of these types of bread have similar nutritional benefits, as all contain a comparable amount of vitamins and minerals. It is mainly up to individual preference which bread you choose to purchase and what feels right for your body, as you will be getting nutritional benefits from whatever option you choose.
Sources:
Anderson, J. (n.d.). Ezekiel 4:9 Bread Nutrition Facts and Health Benefits. Verywell Fit. Retrieved November 13, 2022, from https://www.verywellfit.com/ezekiel-bread-health-benefits-4587780
Frey, M. (n.d.). Bread Nutrition Facts and Health Benefits. Verywell Fit. Retrieved November 13, 2022, from https://www.verywellfit.com/bread-nutrition-facts-calories-and-health-benefits-4114942
Garone, S. (n.d.). Whole Wheat Bread Nutrition Facts and Health Benefits. Verywell Fit. Retrieved November 13, 2022, from https://www.verywellfit.com/whole-wheat-bread-nutrition-facts-and-health-benefits-5069803
Is Rye Bread Healthy? (2019, December 3). Healthline. https://www.healthline.com/nutrition/is-rye-bread-healthy
Sourdough Bread: Nutrients, Benefits, and Recipe. (2021, December 20). Healthline. https://www.healthline.com/nutrition/sourdough-bread
The whole truth about whole grains. (n.d.). Mayo Clinic. Retrieved November 13, 2022, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826