Whole grains may help reduce your risk of heart disease, diabetes and certain cancers. Learn more about whole grains.
What to look for on the label of a loaf of bread
Sometimes the brown colour just means that molasses has been added. And “whole wheat” doesn’t always mean “whole grain”.Here’s what to look for on the label:
- The first ingredient on the ingredient list should state some type ofwhole grain. Some examples include “whole grain whole wheat” and “whole oats”. Whole grains contain all three parts of the grain.This means they have more fibre, vitamins, minerals, antioxidants and protein compared to white bread.
- Look for at least 2 grams of fibre for each slice of bread. Sometimes the Nutrition Facts Table states information for two slices of bread, so in this case look for 4 grams of fibre.
- Choose breads with little to no added sodium (salt), sugar or saturated fat.
Looking for more information on label reading? Check out thisarticle.
These words can be tricky:
- Multigrain – This type of bread contains more than one grain (for example:wheat, rice, and corn) and does not necessarily or always mean whole grain.
- Enriched – These are usually white or whole wheat breads that have vitamins and minerals (like iron or B vitamins) added back after the refining process.
- Whole wheat – This doesn’t always mean whole grain. Whole wheat products are good choices if they are high in fibre (at least 4 grams of fibre in each serving).
- Stone ground – This is a type of flour making process, but doesn’t mean whole grain.
Whole grain bread, five ways
Try some of these whole grain bread ideas:
- Enjoy whole grain bread toasted with peanut butter and banana slices.Other tasty combinations are almond butter and apple slices and soy butter with pear slices.
- Melt cheese on a slice of whole grain bread, top with sliced tomato.
- Spread tuna salad and shredded carrot on top of toasted whole grain bread for an open-faced sandwich.Or try canned salmon with arugula and green pepper.
- Use whole grain breads to make French toast. Make extra and keep in the freezer for a fast breakfast on a busy morning.
- Try these sandwich ideas:
- Hummus, shredded carrots and baby spinach
- Refried beans, lettuce and tomato
- Tzatziki and cucumber
- Egg salad, dill and red onion
Check out our article on how to make a nutritious sandwich for more ideas.
Recipes to try:
Chicken Salad Two Ways
Colourful Layer Sandwich
Leek and Lentil Open Faced Sandwich
Fun French Toast Sticks with Pineapple and Orange Topping
How can a dietitian help?
Dietitianscan support you throughout many phases of your life from pregnancy to eating well when you are older. Counselling sessions with a dietitian can help you to prevent and treat health conditions like diabetes and heart disease. Your dietitian can also give you tips on label reading, grocery shopping and meal prep to help increase the amount of whole grains in your diet.Connect with a dietitian today!
Bottom line
When choosing sliced bread, look for breads made with whole grains, and choices that are higher in fibre, and lower in sodium and sugar.
You may also be interested in:
Choosing Whole Grains FAQs
All about Whole Grains
Food Shopping Tips for a Balanced Diet
Last Update – August 31, 2023
FAQs
Each slice of bread should have AT LEAST 2 grams of fiber or more. Try to avoid breads with added sugar if possible. Many breads have varying degrees of added sugar. Try to avoid breads with saturated fat.
How to choose bread at the store? ›
Each slice of bread should have AT LEAST 2 grams of fiber or more. Try to avoid breads with added sugar if possible. Many breads have varying degrees of added sugar. Try to avoid breads with saturated fat.
What should I look for in store bought bread? ›
AVOID UNDESIRED INGREDIENTS
You don't have to worry about added sugars in the form of processed fructose corn syrup or dextrose, which are just empty calories. Store-bought bread is also often higher in sodium and contains more trans fats due to margarine and vegetable shortening.
How to know quality bread? ›
To determine whether bread is of good quality, there are several factors and characteristics you can identify. For example the crust must be crisp and of a darker tone than the inside, a strong flavour and taste due to the flour, as well as a pleasant smell. What's also important is that the conservation is longer.
What sliced bread is healthiest? ›
The Bottom Line
In general, you want to look for whole-grain bread that has some fiber, protein and not too much sodium or added sugar per slice. Sprouted grain bread hits all those marks and has a hearty texture that I think is delicious when toasted.
Which is the best bread to buy? ›
“Look for 100% whole grain or sprouted grain breads with minimal ingredients,” says Stefani Sassos, M.S., R.D.N., Nutrition Lab Director at the Good Housekeeping Institute. Whole grain bread is more nutrient-dense and may keep your blood sugar steady, while white bread has the opposite effect.
Who makes the best bread? ›
Iceland. Iceland is considered one of the countries with the best bread in the world, much of which can be attributed to the unique methods it employs for its bread-making. The Icelandic rye bread is high in sugar and is baked underground using bubbling lava sand as the heat source.
What is the most unhealthy type of bread? ›
The highly processed flour and additives in white, packaged bread can make it unhealthful. Consuming too much white bread can contribute to obesity, heart disease, and diabetes. However, buying bread with the word “whole” as the first ingredient still does not guarantee a healthful product.
How can you tell if bread is fresh in the grocery store? ›
But companies also use the color of the twist ties to communicate the freshness of bread. This makes it even easier to decode and choose the best option. The color of the tie tells you which day of the week the bread was made on, so you can determine freshness.
Which bread is good to buy? ›
The Bottom Line. In general, you want to look for whole-grain bread that has some fiber, protein and not too much sodium or added sugar per slice. Sprouted grain bread hits all those marks and has a hearty texture that I think is delicious when toasted.
Choose bread appropriate to the sandwich you're making. Pair moist fillings with soft, fluffy breads and you've got a recipe for a sponge, not a sandwich. As a general rule, the moister the filling the drier and denser the bread should be. A good, thick crust helps, too.
