The healthiest type of bread—Group Talk—Week Commencing 28th July 2025.
- friendsonajourney2
- Aug 6
- 3 min read
Bread is an established food within our diets, offering us an array of flavours, ingredients, and nutrients. In fact, bread is one of the most adaptable foods, as it can be handily enjoyed in varied forms, times, and places.
Bread comes in different forms using a variety of ingredients, which can offer amazing benefits; among the most healthful are whole-grain, Ezekiel, and rye.
Bread created using whole or sprouted grains contains essential nutrients, including protein, vitamins, minerals, and fibre. Others, such as processed white bread, contain very few nutrients.
Swapping white bread for a more healthful version is a quick and easy way to improve the diet.
Bread is a source of fibre, offering at least 1g per serving depending on the ingredients used to create the bread. Fibre allows you to feel fuller for longer, as it takes longer for your body to digest it, which should help you avoid overeating.
Bread has a low (GI) Glycaemic Index; a low GI reduces blood sugar spikes after eating. The fibre within bread acts as a prebiotic and supports our good gut bacteria and protects our digestive system.
Bread contains protein, and our (RDA) Recommended Daily Allowance is 0.36 times our body weight in pounds (lb). Protein helps reduce our appetite by reducing our levels of ghrelin. Protein is necessary for building and maintaining muscle mass and strength. Protein is necessary to maintain bone mass, avoiding fractures.
Bread is low in fat. Bread is a carbohydrate, which is a nutrient our bodies require for energy, and if we enjoy a healthful bread, it can be a beneficial meal to begin your day or perk up your energy levels between meals, but we need to recognise not all breads are created equal.
Healthiest Options:
Whole-grain/Whole-meal/Whole-Wheat Bread
Sprouted Bread (Ezekiel)
Seeded Bread
Rye Bread (Dark)
Sourdough Bread (Especially Whole-Grain, etc.)
Whole-Grain Bread:
Whole-grain bread is minimally processed and is created using flour from fully intact grains.
the grains then maintain their three main parts,
The bran—the fibre-rich casing
the endosperm—the starch-based middle layer
the germ—the nutrient-packed core.
Enjoying whole grains is good for our overall health, offering us a great source of polyphenols (anti-inflammatory and antioxidant properties). When reading the packaging, you are looking for 100% whole-grain/wheat; always check the packaging for a limited list of ingredients, avoiding UPF.
Sprouted Bread (Ezekiel)
Is a bread made without flour. It's made by the whole grains being soaked to start germinating (sprouting); this is seen to increase the nutritional content. Ezekiel bread is made using sprouted whole grains, legumes (soy or lentils), barley, and spelt. You do again need to check the packaging to see if flour has been added, as this is not genuine Ezekiel bread.
Seeded Bread
Is bread created using entirely flaxseed or linseed. Flaxseeds are highly nutritious, offering additional health benefits: omega-3, antioxidants, improved digestive health, and heart health.
Rye Bread (Dark)
Rye is a similar grain to wheat and offers a similar nutritional profile to whole-grain wheat-based bread. But again, you must check the packaging for 100% rye bran. Rye does offer the addition of supporting blood sugar levels, reducing the risk of diabetes, and contributing towards health and gut health.
Sourdough
Sourdough has a distinctive, acidic, tart flavour, a chewy crust, and a soft middle. Sourdough is created by using a traditional starter that contains lactic acid bacteria; the fermentation process is long. Creating naturally occurring yeast and bacteria to make the bread rise.
The fermentation process breaks down some of the carbohydrates and proteins found in grains, making it easier to digest than other breads, which supports people with IBS (Irritable Bowel Syndrome).
White sourdough is healthier than white bread made from commercial yeast. The healthiest sourdoughs are made with whole grain.
There is no legal definition of sourdough. This means that manufacturers can use 'sourdough' on labels regardless of whether the bread is authentic.
Sourdough—Whole grain flour, sourdough starter, water, and a little salt.
Bread can be a good source of nutrients if it's not a UPF and made with single whole ingredients.
Whole grain and rye (dark) breads are less processed than white breads, resulting in them having more nutrients.
Ezekiel bread and authentic sourdough are the most advantageous for their health benefits, but it's important that with all you read the packaging to know exactly what you are eating.
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