1. Sprouted Grain Bread
Sprouted grain bread is made from whole grains that have just begun to sprout after being exposed to heat and moisture. Sprouting is proven to increase both the amount and availability of nutrients in grains, such as antioxidants, fiber, and protein.
One study found that pita bread made with 50% sprouted wheat flour had nearly three times more folate—a key vitamin that helps convert food into energy—than regular pita bread.
Sprouted grains also have a lower glycemic response compared to other grains, making them a good option for people with diabetes or blood sugar concerns.
One slice (34g) of Ezekiel sprouted whole grain bread provides:
80 calories, 4g protein, 0.5g fat, 15g carbs, 3g fiber.
2. Sourdough Bread
Sourdough bread is made from naturally fermented grains. The fermentation process reduces phytate (phytic acid), which binds to minerals and reduces their absorption.
A study showed that natural fermentation reduces phytate content by more than 50% compared to conventional yeast. Sourdough is also easier to digest, likely due to the presence of prebiotics and probiotics developed during fermentation.
Probiotics are healthy bacteria found in the human body and some foods. Prebiotics are non-digestible fibers that feed those bacteria. Getting enough of both supports gut health and digestion.
Sourdough bread also has a low glycemic index (GI), meaning it causes a slower rise in blood sugar.
Sourdough can be made with whole grain or white flour, but the whole grain version offers more fiber, iron, and nutrients.
One slice (47g) of whole grain sourdough provides:
120 calories, 4g protein, 20g carbs, 3g fiber.
3. 100% Whole Grain Bread
Whole grain bread is made from grains that retain all parts of the grain kernel—the bran, germ, and endosperm.
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Bran: the outer layer, rich in fiber.
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Germ: contains protein, fats, vitamins, and minerals.
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Endosperm: mostly starch.
Because whole grains keep these components, they are richer in fiber and nutrients than refined grains, which are stripped of the bran and germ.
Whole grains have been linked to a reduced risk of type 2 diabetes, heart disease, and some cancers.
Be cautious of misleading labels—some breads say “whole wheat” but still contain mostly refined flour. Look for “100% whole grain” as the main ingredient.
One slice (46g) of 100% whole grain bread contains:
110 calories, 4g protein, 0.5g fat, 23g carbs, 4g fiber.
4. Oat Bread
Oat bread is made with a mix of oats, whole wheat flour, yeast, water, and salt. Oats are highly nutritious and offer several health benefits.
Oats are rich in beta-glucan fiber and nutrients like magnesium, vitamin B1 (thiamine), iron, and zinc. Beta-glucan can lower cholesterol, regulate blood sugar, and reduce high blood pressure.
But be careful—some breads labeled “oat” may contain only a small amount of oats, with refined flour, sugar, and oils as the main ingredients. Choose ones with oats and whole wheat flour as key components.
One slice (48g) of whole grain oat bread contains:
130 calories, 6g protein, 1.5g fat, 23g carbs, 4g fiber.
5. Flaxseed Bread
Flax bread is primarily made from whole grain flour and flaxseeds. It is considered one of the healthiest breads you can eat.
Flaxseeds are an excellent source of ALA (alpha-linolenic acid), a type of omega-3 fatty acid. Studies show that ALA may help lower the risk of heart disease. Flax also contains lignans, compounds with antioxidant properties that may help prevent cancers, especially breast cancer.
One slice (34g) of Ezekiel whole grain flax bread provides:
80 calories, 5g protein, 1g fat, 14g carbs, 4g fiber.
6. 100% Rye Bread
Rye is similar to wheat but darker and denser. Traditional rye bread is made solely from rye flour, but most modern versions include a mix with wheat flour.
Rye is often more nutritious, more filling, and has less impact on blood sugar levels than wheat.
It contains high levels of soluble fiber that can slow carb digestion and reduce insulin spikes.
The healthiest option is 100% sprouted whole rye bread, as sprouting further boosts fiber and nutrient content.
One slice (28g) of sprouted rye bread provides:
60 calories, 4g protein, 1g fat, 12g carbs, 3g fiber.
7. Gluten-Free Bread
Gluten-free bread is ideal for people with celiac disease or gluten sensitivity.
While ingredients vary, gluten-free breads often include blends of flours like brown rice, almond, coconut, tapioca, potato, or cornmeal.
These breads are typically higher in fiber and protein and lower in calories and starch compared to conventional breads.
One slice (36g) of gluten-free bread may contain:
90 calories, 3g protein, 5g fat, 6g carbs, 5g fiber.
