Aisle by Aisle: Buying Healthy Bread

by in Grocery Shopping, Healthy Tips, June 15, 2009

bread
Take a walk down the bread aisle at your market and see how long it takes to find a loaf without high-fructose corn syrup. It took me 30 minutes the first time I tried! Many packaged bread loaves have added ingredients that aren’t so healthy, even though their labels sport fancy words like “multigrain” and “unbleached flour.” Follow these tips to make sure you get the healthiest.

Nutrition Basics
Store-bought breads provide tons of B-vitamins and selenium and have around 80 to 110 calories per slice. Basic bread (without sugary glazes or lots of add-ins) is also low in fat with no cholesterol. The fiber content depends on the type and variety of bread you choose.

Whole Grain vs. Refined
All grains are made of three parts: the large endosperm (where protein and carbs are found), the germ (which contains fat and some B-vitamins) and the bran (outer layer with fiber and vitamins). When bread is “whole grain,” it means the entire grain is left in tact. When it’s “refined” or “milled,” the bran is removed, as is some of the germ. This is why white bread contains no fiber — it has no bran in it. Whole wheat and whole rye are some common whole-grain breads, but reading the label is key to making sure you’re getting the real deal.

Read the Label
If you buy the right bread, it’s an easy way to get some healthy whole grains, but don’t be fooled by fancy words on food labels. Make sure the first ingredient listed has the word “whole” — like whole rye, whole wheat or whole cornmeal. Be wary of product that say “made with whole grains,” “made with whole wheat” or even “multigrain” — this means only a small percent of the bread contains whole grains (not enough for any significant health benefits). Don’t be dupped by packaging that says “contains wheat flour” or “contains unbleached flour” — that doesn’t mean it’s whole grain either.

Hidden Ingredients
Finding bread without high-fructose corn syrup listed in the top 4 ingredients is tough. Finding bread completely free of the sweetener can be even more challenging. Sometimes you may also see cheese added to the mix. Read the ingredients carefully, especially if you have a dairy allergy.

Here’s a rundown of some common breads you can find:

  • Whole Wheat: Look for the words “100% whole wheat” on the package, and the ingredients should list “whole-wheat flour” as the first ingredient.
  • Multigrain: As the name implies, it’s made from many grains — this doesn’t mean that they’re whole grains. Even if the package says that it contains wheat — it may only make up 2 or 3% of the bread. If the label lists “enriched wheat flour” as the first grain, it’s not the real deal.
  • Brown Bread: Just because it’s brown doesn’t mean it’s healthier. Many companies add food coloring or molasses to create that brown color. Check the ingredients for the word “whole,” especially for brown breads like pumpernickel.
  • Potato Bread: This isn’t a good choice if you’re looking to up your fiber — it barely has any. Plus, potato flour is usually the fifth or so ingredient (“enriched wheat flour” is typically the first ingredient and there’s often dairy in there). Calories range from around 80 to 100 per slice, so watch your portions, too.

What To Choose
Aim for 110 calories or less per slice and at least 3 grams of fiber. If you have the time, bake your own — you can freeze extras for later. But so you don’t have to stand in the bread aisle for hours, here are some packaged breads we like:

TELL US: What’s your bread of choice?

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Comments (79)

  1. Victoria Butler says:

    I like Healthy Nut Bread from Oro

  2. Susan says:

    We use Counrty Hearth 100% Whole Wheat—-both my husband and myself are
    diabetics. Read labels all the time. This is the freshest , good tasting bread we have had so far. Read the many comments on Arnold’s. We don’t have that here
    in Wisconsin.

  3. Toby Amidor says:

    Hi Carolyn,
    It’s a good idea to see a registered dietitian who can create a personalized meal plan based on your health condition. You can find one at http://www.eatright.org (click on “find a nutrition professional”).

  4. LINDSEY says:

    I AGREE, I LOVE ARNOLDS MULTIGRAIN THINS. MY HUSAND AND I EAT THEM AS TOAST, SANDWHICH OR BURGER BUN. THEY ARE GREAT!!!

  5. Margie says:

    I love Costco’s whole grain loaf bread. If you shop in the morning it is still warm and heavenly. Texture is perfect.

  6. Theresa says:

    I smell bread and I want it…preferrably thick slices, but do only try to eat whole wheat. Natures Own 100% whole wheat is good, but I can’t get it at my grocery store. Pepperidge Farm is good and is more accessable.

  7. Deb D says:

    Seeing a diatitian is a great thought, but insurance won’t pay for it, in a lot of cases. That’s why we look here.

  8. Mickie says:

    Try Orowheat’s Health Nut Bread – none of that high fructose stuff, and GOOD too!

  9. Toni LaPorte says:

    Julian Bakery has THE BEST bread in the world!! For low carbers there is a bread with just 1 carb per slice, and it is simply delicious!! Rather pricy (I have to get it through the mail) but worth every cent!!

  10. Naomi says:

    I agree to avoid HFCS. HFCS is not handled just like natural sugar or honey. It is not a natural product. Studies show that it does inhibit satiety, as mentioned above, and is also linked to metabolic syndrome and type 2 diabetes.

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