But here’s a key difference: while our ancestors tended to eat locally baked breads with whole grains, the scores of options in supermarkets—white bread, gluten-free tortillas, keto wraps, low-carb bagels—are usually far more processed.
An important distinction for health is whether bread is white or whole wheat.
The U.S. Dietary Guidelines recommend whole grains, including bread, since studies link diets with these grains to lower rates of diabetes, heart disease, and premature death. “Research suggests whole grains can benefit blood sugar, cholesterol, and even weight,” says Stephanie Lopez-Neyman, a registered dietitian, public-health researcher, and former assistant professor at the University of Arkansas for Medical Sciences.
“Everything has to be considered in the context of the broader diet,” says Candida Rebello, a registered dietitian, assistant professor, and director of the Nutrition and Chronic Disease Program at Louisiana State University’s Pennington Biomedical Research Center.
To maximize benefits, check fiber and carbs
Whole-wheat bread can be part of a nutritious diet largely due to its fiber. “The more fiber, the better,” Ewoldt says.
Eating too much white bread—with a higher ratio of carbs—could lead to health problems over time, especially if you’re pairing it with relatively unhealthy condiments like mayonnaise. “Some studies show a link between refined grains and higher risk of mortality and major cardiovascular disease events,” Lopez-Neyman says.
Physicians or dietitians may recommend limiting carbs for people with Type 2 diabetes or prediabetes, in particular.
“I would be concerned about the energy content if one slice has about 200 calories,” Rebello says. “You get many calories with two or three slices. Just be mindful of how much you’re consuming.”
Check out the vitamins and minerals
“Bread has gotten a bad rap because it’s classified as ultra-processed,” Rebello says. But part of the processing for some breads involves adding in vitamins and minerals, which can enhance its nutrition.
Sprouted breads may enhance the bioavailability of these nutrients.
Excess bread can also be problematic because it’s high in another mineral: sodium.
She also notes that “sodium content varies substantially between brands and bread types.” You can look for lower sodium breads that reduce sodium or eliminate it.
Other ways to bag the best bread
Look for nutrition labels that list whole wheat or another whole grain (like whole rye) as the bread’s first ingredient, Rebello adds. That means it’s the predominant ingredient. “Otherwise, even if it’s brown, it’s refined,” Rebello explains.
Switching from white bread to brown whole-wheat bread can be challenging psychologically. “If you’ve grown up having white bread, brown bread may just look funny,” Lopez-Neyman says.
Ewoldt likes sourdough’s taste and cites possible benefits, while noting more research is needed. Sourdough is probably healthiest if it’s made from whole-grain flour, since it’ll have more fiber and minerals than if it’s from white flour, Ewoldt explains.
It comes down to what’s sustainable for you. “The average person might not substitute lentils for bread,” Ewoldt says. “The lower-hanging fruit for many would be switching from white bread to whole-wheat. That feels achievable, and it would pay health dividends in the long-term.”
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