Is your loaf of bread as healthy as you think?

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 and type 2 diabetes.

Is bread a carbohydrate?

Yes, bread is a carbohydrate but carbs are not something to be feared! Far from it – they are one of three important macronutrients, along with protein and fat, that we need to function. Carbohydrates are the body’s main source of energy and they provide the body with glucose, which fuels our muscles and organs, including our brain.

If possible, 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 our easy and fool-proof bread recipes.

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 and make a convenient and healthy carb 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.

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, our seeded soda bread is an ideal loaf to bake at home.

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.

Give sourdough a go with our step-by-step recipe to make your own starter, and use it to make our classic sourdough loaf.

Healthy recipes using bread

Healthy pesto eggs on toast

Instead of oil try frying eggs in pesto as a delicious alternative. Serve with wholemeal or rye toast, spinach and tomatoes for a filling brunch or lunch.

Black beans & avocado on toast

This vibrant Mexican-style breakfast tops a slice of toast with a zingy combination of avocado, tomato, coriander and lime with spicy black beans. It's a filling, protein-packed way to start your day that will provide a sustained release of energy.

Smoky beans on toast

Forget shop-bought cans of baked beans, these homemade ones are tastier and healthier, served on a slice of toasted seeded bread. If you're trying to hit 30 plant foods a week, in order to up your intake of fibre and nutrients, this recipe is packed with them.

Sardines on toast

Fuel up with sardines and tomatoes on sourdough toast for breakfast. A good balance of protein and carbohydrates – this makes a good choice before exercise.

Green club sandwich

A triple decker of goodness, this sandwich is made using wholegrain bread, rocket, tomatoes, hummus and avocado, so you'll get plenty of good fats.

Smoky chickpeas on toast

In just a few minutes, you can throw together this healthy, budget-friendly lunch. Chickpeas add plant-based protein and fibre, while chipotle paste and honey add sweet-spicy flavour.

All health content on goodfood.com is 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. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.