Is Bread Good or Bad for Your Health? A Dietitian Shares the Best Breads to Choose

Bread often finds itself at the center of nutrition debates. Is it a wholesome, fiber-rich staple or a high-carbohydrate food to avoid? The good news is that bread can be part of a nutritious and balanced diet. But some types of bread are better for you than others. Let’s take a deep dive into how to choose the bread with the most benefits for your health. 

Is bread bad for you?

Bread is not bad for you. It can be a nutrient-rich part of a balanced diet. Especially if you choose the most nutritious types. We’ll get into that below. But first, let’s take a look at some of the reasons bread gets a bad rap.

Carbohydrate content

Bread is naturally high in carbohydrates. For years, high-carbohydrate diets have been associated with weight gain. As a result, some people try to cut bread from their diet to lower their carbohydrate intake. This works well for some people. 

But studies show that limiting carbohydrates doesn’t work for everyone. In fact, including carbohydrates in your diet can actually help with weight loss. That’s because some carbohydrate-rich foods — such as whole-grain bread — are high in fiber. Fiber helps you feel full and eat less.

Ultimately, the best eating pattern is one you can stick with for the long term. For many people, cutting out bread is difficult, so they can’t maintain it for long. Bread is convenient, affordable, and an important staple in many diets. 

Processing

Some people avoid bread because they think of it as an ultra-processed food. Commercial white breads are ultra-processed. But many fresh bakery or homemade breads are not. Lumping commercial white bread into the same category as whole-food bread is an unfair comparison. These types of bread have very different baking methods and nutrient profiles. And their different processing methods influence the nutritional quality of bread (more on this below).

What are the health benefits of bread?

There are three types of bread that offer the most health benefits. They are whole-grain bread, sprouted-grain bread, and sourdough bread. 

Whole-grain bread benefits

Whole-grain breads are made from whole grains. These are grains that contain all of the naturally occurring parts of the grain: the seed, the bran, the germ, and the endosperm. 

This is different from commercial white breads, which use flour made from refined grains. Refined grains have the bran and germ removed. This process removes many of the nutrients, including fiber. 

EXPERT PICKS: WHAT TO READ NEXT

• What are the benefits of sourdough bread? Sourdough bread’s lower glycemic index (GI), higher nutrient profile, and easier digestibility make it a better option than commercial white bread. 

• What are the most nutritious whole grains? Brown rice, quinoa, rye, and oats are just a few examples of nutrient-dense whole grains. Learn the ways all whole grains are good for your health.

• How do carbohydrates affect your blood sugar? There are different types of carbohydrates, and each affects your blood sugar differently.

Studies show that eating more whole grains in place of refined grains is linked to:

• Lower body weight

• A reduced risk of developing Type 2 diabetes and metabolic syndrome

• Lower risk of developing heart disease

• A reduced risk of colorectal cancer

• Better overall nutrient intake

• Regular bowel movements 

Try to find bakery-made whole-grain breads, since they’re usually free of additives and preservatives. But commercially made whole-grain breads (bagged breads at the grocery store) are still better than white bread. This is because they have more fiber. 

Sprouted-grain bread benefits

Whole grains are little seeds that can sprout and grow. So when they are kept in a dark, warm, damp environment, the germ will sprout. These sprouted grains can then be milled into flour and baked into bread. 

This sprouting process boosts some of the nutritional benefits that whole grains can offer. So sprouted-grain breads can provide more health benefits than other breads, since they often contain:

• More protein

• More antioxidants

• Slightly higher amounts of certain vitamins and minerals

Plus, some people find sprouted-grain breads easier to digest than other breads. This is because the germ is partially broken down by the sprouting process. 

Sprouted grain breads often have a denser texture and darker color than other bread. Many people describe the flavor as nutty and earthy. Sprouted grain flour can be made from:

• Wheat or spelt

• Millet

• Barley

• Lentils

• Soybeans

To find this bread in a grocery store, look for the words “sprouted grains” on the ingredients list or label. Sometimes these breads are called “Ezekiel bread.” 

Sourdough bread benefits

Sourdough bread can be made from refined white flour, whole-grain flour, or sprouted-grain flour. Choose whole-grain or sprouted-grain sourdough when possible. 

But even white-flour sourdough has more health benefits than commercial white bread. This is because sourdough breads are made using a fermentation process. This is a natural process that uses lactic acid bacteria and yeast to help bread rise. 

Because sourdough bread is fermented, some people find it easier to digest than some other breads. This may be especially true for people who have irritable bowel syndrome (IBS). Sourdough bread is lower in FODMAPs, which are difficult-to-digest carbohydrates that may cause gas, bloating, and cramping in people with IBS. Plus, the lactic acid bacteria in the sourdough starter contains beneficial bacteria. This supports gut health by helping maintain the right balance of bacteria in the microbiome. 

Sourdough bread also has a lower glycemic index (GI) than commercial bread. That means it doesn’t raise blood sugar levels as rapidly as refined white bread does. 

What are the downsides to bread?

There is no downside to eating whole-grain, sprouted-grain, or sourdough bread as part of a balanced diet. And eating commercial white bread occasionally won’t cause health harms, either.

But regularly eating a lot of bread and other foods made from refined white flour is linked with an increased risk for developing Type 2 diabetes. 

Some studies also show that eating bread made with refined grains increases liver fat and may lead to metabolic dysfunction-associated steatotic liver disease (MASLD). This condition, previously known as nonalcoholic fatty liver disease (NAFLD), increases the risk of liver cancer. 

Bread nutrition

The table below shows nutrition information for different types of bread. All comparisons are for one slice (30 g) of bread. 

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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