Despite all the bread haters out there, this 30,000-year-old food remains a daily dietary staple for millions of people. Without question, bread can serve as a convenient way to obtain the carbohydrates you need to power your workouts. And if you choose your loaf carefully, it can also infuse your diet with a range of vital nutrients your active body craves.

The key is to choose the healthiest kinds that won't end up stuck to your waistline. Any way you slice it, the following breads can become your preferred platform for everything from sandwiches to avocado toast.

Sprouted-Grain Bread

Most breads are baked from wheat grains that have been ground into flour. Sprouted-grain breads are made from whole grains such as oats, whole wheat, and barley that have been allowed to germinate, or sprout, into the early stages of a new plant before they are ground up. This approach makes bread a whole lot healthier, and often tastier.

The process of sprouting grains not only gives bread a nuttier flavor, it also appears to minimize the presence of phytic acid.[1] Consuming bread that contains less phytic acid makes it easier for your body to absorb nutrients like zinc and magnesium found in the grain. In fact, research has found that the sprouting process may increase levels of fiber, folate, and key antioxidants available in the grain.[2-8] Eating sprouted-grain bread can also result in a lower rise in blood sugar compared to other breads, such as 11-grain bread and white bread.[9]

Sprouted-Grain Bread

Germination of the grains also appears to reduce the presence of oligosaccharides, a group of carbohydrates that can be hard to digest, leading to gas and bloating.[10] Sprouted-grain breads also tend to have less sugar and more protein than their non-sprouted counterparts.

Many sprouted breads are made without preservatives and tend to spoil faster than regular bread, so look for them in the freezer or refrigerator sections of grocery stores. Look for breads made with a majority of sprouted grains. They'll all include whole grains, since you can't sprout refined grains. Some sprouted breads also contain healthy additions like legumes, sunflower seeds, and flax.

Sourdough

Making a loaf of sourdough bread involves the ancient baking tradition of using a bacteria-rich starter to ferment the dough. Fermentation gives this bread its notable tang and some important health perks.

In comparison to bread leavened using baker's yeast, sourdough bread can result in a lower post-meal blood glucose response. Canadian researchers found that consuming 50 grams of carbohydrates from white sourdough bread resulted in less of a post-meal blood glucose surge than non-sourdough whole wheat bread.[11] This lower surge appears to be caused by the bacterial fermentation process, which also slows digestion and decreases the amount of gluten present in the final product, making sourdough potentially easier for some people to digest.[12, 13]

Sourdough

While much of the sourdough on the market is made with white flour, whole grain sourdough, such as dense rye, can be even healthier. Watch out for wannabes labeled as "sour breads" that use flavoring agents like vinegar to make it sour. These won't have the metabolic benefits of bacterial-driven sourdough.

Gluten Free

It wasn't too long ago that gluten-free bread was a very laboriously acquired taste with its sandpaper-like texture, cardboard-like taste, and luxury item-like price tag. Most gluten-free breads back then were usually made with heavily refined carbs, like rice flour and potato starch.

But as gluten-free eating has become mainstream, more brands are working harder to make breads that actually taste good and provide a healthy complement of nutrients. Instead of processing traditional grains to remove gluten, brands now use nutritious, gluten-free whole grains, including brown rice flour, buckwheat, teff, quinoa, millet, amaranth, and sorghum.

Gluten Free

Teff, a grain from Ethiopia, is richer in iron than wheat, while quinoa, originally from the Andes, provides higher-quality protein. Gluten-free brands are experimenting with other healthy add-ins like chia seeds, flax, and inulin for a shot of extra fiber. You can also go gluten free by using "no-grain" breads made with almond flour that provide lots of protein and healthy unsaturated fats.

Look for gluten-free bread products like sandwich slices, pitas, and bagels with an ingredient list that places a whole grain as the first carb, and contains no more than 2 grams of sugar per slice.

References

  1. Cornejo, F., Caceres, P. J., Martínez-Villaluenga, C., Rosell, C. M., & Frias, J. (2015). . Food Chemistry, 173, 298-304.
  2. Perales-Sánchez, J. X., Reyes-Moreno, C., Gómez-Favela, M. A., Milán-Carrillo, J., Cuevas-Rodríguez, E. O., Valdez-Ortiz, A., & Gutiérrez-Dorado, R. (2014). . Plant Foods for Human Nutrition, 69(3), 196-202.
  3. Cáceres, P. J., Martínez-Villaluenga, C., Amigo, L., & Frias, J. (2014). . Plant Foods for Human Nutrition, 69(3), 261-267.
  4. Platel, K., Eipeson, S. W., & Srinivasan, K. (2010). . Journal of Agricultural and Food Chemistry, 58(13), 8100-8103.
  5. Pradeep, P. M., & Sreerama, Y. N. (2015). . Food Chemistry, 169, 455-463.
  6. Esa, N. M., Kadir, K. K. A., Amom, Z., & Azlan, A. (2013). . Food Chemistry, 141(2), 1306-1312.
  7. Hefni, M., & M. Witthöft, C. (2012). . Food & Nutrition Research, 56(1), 5566.
  8. Hung, P. V., Maeda, T., Yamamoto, S., & Morita, N. (2012). . Journal of the Science of Food and Agriculture, 92(3), 667-672.
  9. Mofidi, A., Ferraro, Z. M., Stewart, K. A., Tulk, H. M., Robinson, L. E., Duncan, A. M., & Graham, T. E. (2012). . Journal of Nutrition and Metabolism, 2012.
  10. Sampath, S., Rao, M. T., Reddy, K. K., Arun, K., & Reddy, P. V. M. (2008). . Journal of Food Science and Technology-Mysore, 45(2), 196-198.
  11. Najjar, A. M., Parsons, P. M., Duncan, A. M., Robinson, L. E., Yada, R. Y., & Graham, T. E. (2008). . British Journal of Nutrition, 101(3), 391-398.
  12. Rizzello, C. G., Montemurro, M., & Gobbetti, M. (2016). . Journal of Food Science, 81(9).
  13. Rizzello, C. G., De Angelis, M., Di Cagno, R., Camarca, A., Silano, M., Losito, I., ... & Gianfrani, C. (2007). . Applied and Environmental Microbiology, 73(14), 4499-4507.

About the Author

Matthew Kadey, MS, RD

Matthew Kadey, MS, RD

Matthew Kadey, MSc., is a registered dietitian based in Waterloo, Ontario, Canada. He works full-time as a freelance nutrition writer...

View all articles by this author

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