This is the healthiest type of bread, according to nutritionists
In a world where porridge has been categorised as 'junk food' under new advertising laws in the UK and so-called nutrition experts on TikTok are demonising entire food groups, it's safe to say making healthy choices has never been more of a minefield.
One particular foodstuff that's often a topic of contention in the nutrition community is bread.
It's one of the oldest and most commonly available foods in the world, tens of different varieties line supermarket and bakery shelves all over the nation, but is it good for us?
We asked the experts to delve in and find out what the healthiest bread really is...
What is the healthiest bread?
The answer is complicated, says Donna Peters, BANT registered nutritional therapist. ‘Not all breads are equal, they vary hugely in terms of taste and nutritional value,’ she says.
Supermarket breads tend to fall into the ultra-processed food (UPF) category and often contain added salts and sugars and little nutritional value.
Research has linked the consumption of UPFs to a barrage of health conditions, including increased risk of diabetes, poor gut health, and even cancer. So, while picking up a sliced loaf in your local supermarket is convenient, it might not be the best option for your body.
Other options like authentic (more on that later) sourdough, flaxseed and pumpernickel or rye bread are made with minimal processing and are higher in nutrients, making them more beneficial for our health, says Peters.
Registered nutritionist Kayla Daniels agrees, saying while many supermarket breads would fall under the UPF category ‘freshly baked bread with minimal ingredients (flour, water, yeast, salt) is not ultra-processed.’
White bread
‘White bread is made with refined flour and is low in nutrients, including fibre (it contains approximately 0.6g per slice and we should all be getting 30g a day, according to government advice) and usually contains added sugar, salt and preservatives,’ explains Peters.
Eating white bread can therefore result in blood sugar spikes, which Peters says may lead to a negative impact on energy levels, mood, weight management and even long-term health.
Something important to note is that as of late 2026, millers and flour producers will be required to fortify non-wholemeal wheat flour with folic acid to prevent approximately severe brain and spine defects in babies and improve the health of pregnant women, which will boost the nutritional benefits of eating white flour-based products, including white bread.
Wholegrain or wholemeal bread
100% wholegrain bread is made from all three parts of the grain – bran, wheatgerm and endosperm. This ensures all the best nutrients are retained in the bread.
Research suggests that regularly eating wholegrain bread may help protect against chronic diseases, such as heart disease and certain forms of cancer.
‘Wholegrain or wholemeal bread is, on the whole, healthier than white bread,’ says Peters. This is due to the higher fibre content of wholegrain bread (approximately 2g per slice, over double that of white bread).
‘Fibre is important for supporting the health of our gut and as 80% of the immune system is in the gut, it impacts our overall health too. The healthiest choice is 100% wholegrain – check the label,’ she continues.
Daniels agrees, saying it's also a good choice for energy levels. ‘Wholegrain breads provide sustained energy and help with digestion,’ she says.
Rye bread
There are lots of different varieties of rye bread, from dark brown to light. This type of bread is made from rye flour and is packed with B vitamins and fibre. It also contains lignans, plant compounds linked with reduced risk of heart disease, menopausal symptoms, osteoporosis and breast cancer.
‘Ideally, opt for dark rye (or pumpernickel) as it is less processed and higher in nutrients. For me, it's a good choice,’ says Peters.
Opting for rye bread might also be a good choice for those watching their blood sugar levels.
‘Rye bread, especially dense varieties made with whole-grain rye flour, tend to have a lower glycemic index,’ says Daniels.
Flaxseed bread
While less common in your local supermarket, flaxseed bread is a nutritionally sound choice that also tastes delicious.
‘Flaxseed bread is very high in fibre and a good source of omega-3 fatty acids,’ says Peters.
‘It's good for the gut and supports heart health too. Try and choose one with flaxseed as the first ingredient, as the fibre content will be better,’ she continues.
Sprouted grain bread
You're more likely to find this type of bread in a health food shop than anywhere else, but making the switch might be worth the journey if you're looking for an easy-to-digest bread option.
‘Made from sprouted grains, they are often easier to digest and may have a higher nutrient profile,’ says Daniels.
This is because sprouted wheat is higher in protein and fibre, lower in carbohydrates and has a lower glycemic index.
Is sourdough the healthiest bread?
‘Sourdough bread is made differently [to other types of bread], using a live starter containing wild yeast and lactic acid bacteria,’ says Peters.
‘It goes through a fermentation process which takes time, which is why a good, authentic sourdough bread comes at a premium price. It’s nutrient-dense and easier to digest, so it can be a good choice for those who suffer digestive issues with normal breads,’ she expands.
‘Authentic sourdough bread is one of the healthiest choices, especially when made with wholegrain flour,’ Peters explains.
Daniels says that process also has an impact on nutrient and blood sugar levels in the body.
‘The fermentation process used in sourdough creates beneficial lactic acid bacteria, which can make nutrients like iron and zinc more bioavailable,’ she says.
‘Switching to sourdough may also improve gut health by acting as a mild prebiotic and reducing the glycemic index, leading to more stable blood sugar levels,’ she continues.
Not all sourdoughs are created equal, though. ‘Always check labels, as some "sourdough" breads are commercially produced and may lack these benefits,’ Daniels says.
Is supermarket bread bad for you?
It's the easiest and most readily available way to consume your morning slice of toast – but is buying your bread at the supermarket harming your health?
‘Mass-produced (supermarket) bread is considered a UPF because it typically includes added salts and sugars, and additives and ingredients not usually used in home cooking, such as emulsifiers,’ says Peters.
‘While some manufacturers add nutrients – such as iron, niacin (B3) and thiamine(B1) – most supermarket breads are not a healthy choice,’ she continues.
Whether supermarket bread is overall good or bad for you depends on the nutritional value of the ingredients, says Daniels.
‘Whole-grain or wholemeal varieties that are high in fibre and low in added sugars and artificial ingredients are generally good options,’ she says.
‘However, many supermarket breads contain refined flours, added sugars, and preservatives, which can make them less nutritious and contribute to issues like blood sugar spikes,’ explains Daniels.
The bottom line
While some loaves are more nutritionally beneficial than others, there's no reason to demonise eating bread.
Peters says choosing wholegrain options is key. ‘The less processed, the better, and the fewer ingredients, the better!’
It's also important to consider the impact of demonisation of foods like bread on our mental health, says Ruth Micallef, MBACP registered eating disorder specialist at Eating Disorders Edinburgh.
‘By demonising bread as a food, or even "carbs" as a food group, we encourage women and girls of all ages to actively cut out a nutritionally sound and joyful food,’ she expands.
‘[By encouraging all-or-nothing diets] we are not only unnecessarily re-triggering those who have struggled with disordered eating in the past, but in fact, encouraging new cases of disordered eating,’ she says.
One disorder is of particular concern to Micallef: ‘Orthorexia Nervosa, a set of disordered eating symptoms categorised by only eating "clean", "pure", or "non-processed" foods, is becoming an increasingly visible issue and is almost certainly being in part fuelled by dangerous trends like the demonisation of bread and "carbs".’
The expert verdict? When scouring the shelves for your next loaf, Peters' tips are: ‘Always read the label and check the ingredients. The best option is to make it at home using quality ingredients or buy from a reputable bakery, where you know it's not mass-produced.’
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