What Is The Healthiest Bread?

Bread is more than just a pantry staple—it’s practically a cultural icon in kitchens across the country. From school lunches to cozy weekend breakfasts, bread finds its way onto our plates in countless recipes and forms. Yet, while bread remains a beloved comfort food, not all types offer the same health benefits. Choosing the healthiest types of bread allows you to enjoy this classic food while still nourishing your body.

Personally, I’ve had to make major changes in the bread category. Although I do not have celiac disease, my functional medicine doctor and nutritionist advised me to avoid gluten based on my test results. This includes being cautious about even trace amounts due to cross-contamination. Because of that, I focus on gluten-free bread options which tend to be better tolerated and less inflammatory for many people. In this post, I’ll walk you through what the healthiest bread is, and which bread options are worth considering if you’re navigating similar dietary needs.

What Is The Healthiest Bread?

Before we dive into specific recommendations, let’s take a step back and explore the big question: what is the healthiest bread? Understanding this will help you set realistic expectations and make informed decisions. While many people assume bread is inherently unhealthy, the truth is more nuanced.

Since my medical providers advised me to avoid gluten, even though I don’t have celiac disease, I’ve spent a lot of time researching and testing various gluten-free breads. This post is the result of that journey. It’s filled with insights that can help anyone seeking healthier bread options, especially if you’re also avoiding gluten due to sensitivities or inflammation.

You’ll learn what makes certain breads healthier than others, which ingredients to avoid, and how to read a label like a pro. Most importantly, you’ll discover that healthy bread isn’t just possible—it’s delicious! My personal favorite bread is AWG Bakery (IREAD10) – read on to find out why!

Is Bread Healthy For You?

Let’s be honest—bread gets a lot of mixed reviews. Some people consider it a comfort food essential, while others avoid it entirely due to concerns about weight gain, blood sugar spikes, or digestive issues. So, what’s the deal—is bread healthy for you?

The answer depends entirely on the type of bread you choose. Today’s market offers a wide variety of breads, and each type has its own ingredients, nutritional profile, and potential health benefit. Here are some of the most common bread categories available today.

Bread Types

• White bread – Made from refined wheat flour, white bread is soft and shelf-stable but typically low in fiber and nutrients. It often contains added sugars and preservatives, which can lead to blood sugar spikes and leave you feeling hungry shortly after eating.
• Whole wheat bread – Often seen as a healthier upgrade to white bread, whole wheat bread can be more nutrient-dense, but only if it’s made with 100% whole wheat. Many conventional versions still use refined flour blends, preservatives, additives, and added sugars, so it’s essential to read the label.
• Sourdough bread – Made through a natural fermentation process that produces lactic acid bacteria, sourdough may be easier to digest. Its tangy flavor and potential probiotic content make it a favorite among traditional bread lovers.
• Rye bread – Typically denser and darker, rye bread often contains more fiber and has a lower glycemic index than standard wheat breads, helping to support steady blood sugar levels.
• Sprouted grain bread – Made from whole grains that have been sprouted before baking, this bread tends to be more nutrient-dense.
• Gluten-free bread – Essential for those with celiac disease and often helpful for those with gluten sensitivity or inflammation concerns. The quality varies widely, though some are loaded with refined starches, while others are packed with nutrient-rich ingredients.

Some of these breads are more nutrient-dense and supportive of long-term wellness, while others are heavily processed and more likely to spike blood sugar levels. The healthiest types of bread are the ones made with real, whole ingredients—ideally organic, low in added sugars, and gluten-free, if your body doesn’t tolerate gluten well.

What Makes Bread Unhealthy?

Many breads on store shelves might look healthy but actually fall short when it comes to nutrition. Here’s a breakdown of what makes bread unhealthy:

• Refined flours – These are stripped of fiber and nutrients, leading to quick digestion and energy crashes.
• Added sugars – Sugar can sneak into bread in the form of cane syrup, molasses, or even fruit juice concentrates, contributing to blood sugar spikes.
• Conventional, non-organic flour – Often treated with pesticides or bleach, conventional flour may not support your long-term health.
• Preservatives and emulsifiers – Watch out for additives like polysorbates. Learn more in my blog post What Are Polysorbates?
• Gluten and yeast sensitivities – Even if you don’t have celiac disease, you might experience bloating, fatigue, or skin issues from gluten.
• Low grams of protein per slice – Protein supports steady energy and fullness, so bread that lacks it can leave you feeling unsatisfied.
• Low grams of fiber – Fiber is essential for digestion, yet many breads contain very little.

Avoiding these common pitfalls can help you find bread that’s not only safe to eat but also beneficial to your health.

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What Is The Healthiest Type Of Bread?

Some people thrive on traditional bread—especially sourdough bread made with organic wheat flour and lactic acid bacteria. Sourdough bread is lower in FODMAPs (Fermentable, Oligo-, Di-, Monosaccharides, and Polyols) that can cause some gastrointestinal concerns in certain individuals. With that said, sourdough isn’t a cure-all, and there is a growing number of gluten-intolerant people and healthy people who feel better following a gluten-free diet (source and source).

Similarly, my nutritionist encouraged me to eliminate gluten. So, whether you’re dealing with gluten sensitivity or want to reduce its consumption, gluten-free bread can be an ideal choice for you. We’ll take a closer look at some of the healthiest gluten-free brands shortly.

How To Choose A Healthy Bread

Choosing healthy bread doesn’t have to be complicated. Just keep these key tips in mind:

• Read the label – Stick with short, recognizable ingredients and avoid preservatives, seed oils, or additives.
• Skip added sugars – Sugar has no place in everyday bread. Watch for sweeteners like cane syrup.
• Avoid rice flour and starch – Studies have revealed a high glycemic index with excessive use of rice flour or starch.
• Look for fiber and protein – Aim for 2+ grams of fiber and protein per slice as a bare minimum to support digestion and satiety.
• Prioritize certified gluten-free – If you’re avoiding gluten, certification is important for avoiding cross-contamination.
• Go organic if possible – Organic ingredients reduce pesticide exposure and tend to be gentler on your gut. Learn more in my blog post How To Avoid GMO Products.

Gluten-Free Bread Brands To Know

I’ve tried a wide range of gluten-free breads over the years. Here’s my opinion of where they land.

“Not-A-Fan” Bread

These brands tend to rely on too many fillers, gums, added sugars, or starches. Furthermore, these ingredients contribute to gastrointestinal concerns in some people. Learn more about xanthan gum in my Gums In Protein Powder blog post.

• Udi’s: The ingredient lists of Udi’s contain a long list of starches, gums, sugar, and canola oil. Read my blog post Are Seed Oils Toxic? to learn more about oils.
• Canyon Bakehouse: Canyon Bakehouse breads contain a high amount of rice flour and sugar. It also contains gums.
• Franz Gluten Free: Franz Gluten Free has a good taste, but it uses a high amount of rice flour, starches, and gum.
• Trader Joe’s Gluten Free Whole Grain Bread: Similar to the others mentioned so far, Trader Joe’s gluten-free breads have a high level of rice flour, starches, canola oil, and sugar.

“Better” Bread

Bread in this section prioritizes cleaner ingredients and better nutrition but does not contain any organic ingredients.

• Base Culture: Base Culture offers a 10-ingredient, keto-friendly, paleo-friendly, and grain-free bread. Base Culture’s original keto bread uses eggs, almond butter, flax, arrowroot flour, psyllium husk powder, and other clean ingredients. While Base Culture holds a “gluten-free” certification, it is not organic, and Base Culture’s “simply” loaves contain starches. You can only buy it in stores, typically in the freezer section.

“Almost Best” Bread

The brand in this section meets almost all the best criteria. Namely, the use of organic ingredients without concerning additives. However, it uses an organic seed oil in most of its varieties rather than olive, avocado, or other more beneficial oils.

• Simple Kneads: Simple Kneads bread is USDA organic and contains no rice flour, starches, gums, preservatives or added sugars. Instead, it contains flours such as millet, sorghum flour, teff, quinoa, buckwheat, and psyllium seed husk powder. Next, Simple Kneads uses organic high oleic expeller pressed sunflower seed oil, which is an improved cooking oil compared to traditional seed oils. However, in my opinion, this is not the best oil to use; therefore, I don’t rank Simple Kneads as my top recommendation.

“Best” Gluten Free Bread

These breads are nutrient-dense, made with clean ingredients, and deliver on both taste and health benefits. All of the brands are USDA-certified organic and are praised for their great taste and nutrition. Furthermore, I appreciate supporting these smaller bakeries that ship directly to your door:

• AWG Bakery
• Grindstone Bakery
• The New Leaf Bakery.

AWG Bakery 

First, let me start by saying, AWG Bakery is my number one recommendation. I purchase its loaves in bundles and keep several in the freezer. AWG’s Everyday Loaf uses certified organic ingredients such as arrowroot flour, almond flour, coconut flour, psyllium husk powder, organic apple cider vinegar, and more. Unlike the brands in previous sections, AWG doesn’t use seed oils or refined sugars. Instead, AWG Bakery uses organic olive oil and very small amount of organic maple syrup. Also, unlike other brands in the “best” section, it has no grains.

Not only that, AWG has low net carbs thanks to the 5 grams of fiber, less than one gram of sugar, and 3 grams of protein. This is important to me, as I am on a low-carb, high-protein diet for loss of belly fat and increased energy.

While AWG appears to be a higher-priced brand, I urge you to compare the size of its loaves to that of cheaper options. The Everyday Loaf is 2 lbs – about twice the size of loaves from some other brands. Use my code IREAD10 for 10% off your order at AWG Bakery (the code stacks with bundle sales).

Grindstone Bakery

Second, Grindstone Bakery offers USDA-certified, slow-fermented, gluten-free breads with minimal ingredients. More specifically, the original loaf is a wild fermented quinoa millet sourdough. The bakery uses no starches, fillers, seed oils, or preservatives. In fact, they freshly mill the ingredients to ensure the best taste. Grindstone’s loaves are 1.5 pounds and have 2 grams of fiber and protein.

The New Leaf Bakery

Last, The New Leaf Bakery is run by Hector, the former head baker, and Mario, the former owner of Grindstone Bakery. As a result, the ingredients and nutritional profiles are very similar to Grindstone; however, the loaves are a full 2 lbs and less expensive. The New Leaf Bakery also bakes and ships on the same day. The bakers craft their gluten-free bread by hand in small batches using USDA-certified organic ingredients with no dairy, soy, yeast, rice, sugar, gums, fillers, or preservatives.

Conclusion: What Is The Healthiest Bread?

The Healthiest Bread Is Made From Organic, Nutrient-Rich Ingredients, Free Of Added Sugars, Preservatives, And Additives. Clean Gluten-Free Options Avoid High Glycemic Ingredients, Seed Oils, And Starches, Offering Added Digestive And Anti-Inflammatory Benefits.

In conclusion, bread plays a central role in many meals, but not all loaves support long-term health. To choose the healthiest bread, you must look beyond marketing and examine ingredients closely. I follow a strict gluten-free diet on my nutritionist’s recommendation—even though I don’t have celiac disease—which led me to research better bread options. Through that journey, I discovered how dramatically quality can vary.

White and refined wheat breads often lack fiber and protein while spiking blood sugar. Even gluten-free options can include potentially inflammatory fillers like rice flour, gums, starches, preservatives, and seed oils. To make healthier choices, check for clean, organic ingredients, avoid added sugars, and aim for breads with high protein and fiber. Some healthy varieties even incorporate ingredients rich in omega-3 fatty acids which support brain health and reduce inflammation.

After thoroughly reviewing top brands, I ranked many gluten-free options based on their ingredients and certifications. Specifically, AWG Bakery (IREAD10), Grindstone Bakery, and The New Leaf Bakery stand out because they prioritize USDA-certified organic ingredients, exclude seed oils and gums, and deliver superior nutrition and taste.

Remember to visit the I Read Labels For You blog for the latest research on living without toxins. You will find more posts on clean eating and evidence-based ingredient reviews. Browse my shop and my Amazon shop for non-toxic products. Choose to receive my free emails for exclusive help with making the switch to a toxin-free lifestyle.

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