Since the last century, the attitude towards bread has changed: white bread was considered an essential product for nutrition; today, it is regarded as one of the worst types of bread and is far from being the healthiest food.
To define which types of bread are healthier, you must check the composition. Traditional white bread is high in white flour, preservatives, and yeast. Homemade bread can be made with whole wheat flour and seeds and is rich in minerals, considered a type of healthy bread.
This article details the different types of bread and determines which is the healthiest.
What types of bread is the healthiest?
Generally, whole-grain, high-seed bread and healthy vegetable oils, such as rye bread, are the most beneficial.
To choose a healthy bread, look for brands that have:
- 100% wholemeal flours as the first ingredient
- At least 3 grams of fiber and 3 grams of protein per slice
- No added sugar or sweeteners
One of the best ways to make sure you choose healthy bread is to make it yourself. This way, you can control the ingredients.
Many pieces of bread are made with added sugars and vegetable oils rich in omega-6 fats. Excessive intake of these ingredients has been linked to chronic inflammation that can lead to chronic heart disease.
Here is a list of healthy bread:
Sourdough is made through a fermentation process that relies on natural yeasts and bacteria to make the bread rise.
Fermentation helps reduce the number of phytates, compounds that bind to certain minerals and impair their absorption.
One study found that sourdough fermentation helped decrease phytate content by more than 50% compared to conventional yeast and increased magnesium content. (5)
- Rye bread
Rye bread is one of the types of bread with the highest content of vegetable fiber.
Diets high in plant fiber are associated with better intestinal health and improved absorption.
Today there are several types of rye bread. To choose the healthiest one, make sure it contains at least 50% rye flour in its composition.
- Oat bread
Oat bread is considered one of the healthiest types of bread. In particular, the one made from oat bran.
The fiber of the area is composed of a particular type: beta-glucans. Elements capable of reducing the chances of some types of cancer. (6) This is perhaps one of the essential benefits of oatmeal.
Also, if you are gluten intolerant, some oatmeal brands are gluten-free to make a type of bread suitable for celiacs.
- Whole wheat bread
The benefit of whole wheat bread is that it contains more minerals, fiber, and less gluten than regular white bread.
In addition, to make it a healthier type of bread, seeds such as flax seeds, chia seeds, and pumpkin seeds can be added to the composition.
Whole wheat bread is one of the simplest types of bread to make at home; if you are looking for a healthy and easy to prepare bread, this is the best choice.
- Bread with soba flour (buckwheat)
Buckwheat is a pseudocereal of Asian origin; its flour is known as soba flour.
One of its properties is its high content of vegetable proteins. So bread made from soba flour is one of the healthiest for carrying out a plant-based diet.
In addition, recent research has confirmed that buckwheat contains a high content of a phytonutrient: chiro-inositol. This molecule can improve insulin sensitivity and resistance and be a potent antioxidant. (8)
Another reason to make this type of healthy bread at home.
- Banana bread
Banana bread is not only healthy but delicious.
Bananas are very nutritious. They contain fiber, potassium, vitamin C, vitamin B6, and other plant compounds.
These nutrients can have several health benefits, including digestive and heart health.
Although bananas are not suitable for a low carbohydrate diet and excess of them can cause problems for some people with diabetes, they are incredibly healthy food.
The main composition of this type of bread is ripe bananas and whole wheat flour, and you can add vanilla extract for aroma.
- Cornmeal bread
As corn does not contain gluten, this type of bread is considered one of celiacs’ healthiest.
In addition, its flavor goes very well with salty adhesions, such as guacamole and tomato sauces.
However, while it is a healthy type of bread, it is one of the most difficult to make, especially to achieve a good texture. So we reserve this type of bread for the most experienced in the kitchen.
Composition of the different types of bread
The composition of bread largely depends on the flour and spices used to make it. The best-known types of bread are those derived from wheat, although they can also be made with rye, buckwheat, and even combined with nuts and bananas.
In white bread, the composition is mainly refined flour: a high carbohydrate and high glycemic index product.
In addition, white flour contains very few vitamins and minerals, the gluten content is maximum (30-50%), and it provides practically no fiber.
While it is still controversial whether gluten is bad for you or not, some studies suggest that avoiding too much of it could be a healthy behavior. (3,4)
On the other hand, in whole wheat or rye bread, the addition of bran or whole grains significantly reduces the glycemic index. In addition, it reduces the amount of gluten and calories and increases the number of minerals, which is why they are considered healthier types of bread.
Composition of white bread
White bread usually contains wheat flour, water, sunflower oil, yeast, salt, and a little sugar. In turn, purchased brands may contain stabilizers, ascorbic acid, and bleach with titanium dioxide, a substance that in excess has carcinogenic properties.
In addition, white bread contains practically no micronutrients, so providing a more significant amount of calories from this food is not healthy.
Said, this is not necessary to demonize this food either. It is even a food allowed in a healthy diet in moderate quantities. The key is in the amount.
And the keto bread?
Ketogenic bread is a low carbohydrate bread with high content of healthy fats and without any flour from cereals: wheat, oats, rice, etc.
Ketogenic bread can be considered a healthy bread, as well as it is a gluten-free product, which is why it is allowed for celiacs. If you are a bread lover and are on a keto diet, you could try doing it at home.
Ensuring that all types of bread are unhealthy is a mistake. While traditional white bread should be avoided: it has a high glycemic index and is low in micronutrients. Other types of bread can be part of a nutritious diet.
Sourdough, whole wheat, and rye bread are healthy types of bread.
To make sure you eat a healthy type of bread, you can make it at home or make sure it’s mostly whole grain, sugar-free, and high in protein and fiber.