Saga Magazine, 2025 04 25, the healthiest Breads ranked best to worst
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Colin Howard
Apr 26, 2025, 2:18:50 AMApr 26
to post AVIP list
From Colin Howard, not sure, but think we may have had this before.
We've ranked the main types of bread from best to worst, based on
ingredients as well as how they're made. Find out which options are good for
you and which to avoid.
By Ruth Tierney | Published - 4 Jul 2024
1. Best: Wholegrain sourdough
Best for gut health, avoiding 'bread bloat' and for the benefits of the
Mediterranean diet
Sourdough may be pricey, but health-wise you're getting a lot of bang for
your, er, dough.
While a standard supermarket loaf is made using the Chorleywood Bread
Process (with industrial yeast for a quick rise, and zero fermentation
time), sourdough is made from a 'starter' (a flour/water mix, rich in good
bacteria) and allowed to ferment for up to 36 hours. This is when the magic
happens, says Dr Lucy Williamson of lwnutrition.co.uk.
"During fermentation, the live bacteria in the starter digest the starch in
the dough, which breaks down much of the gluten," she says. "This makes
sourdough much easier to digest. People who experience bloating after eating
standard bread can often tolerate sourdough."
While live bacteria in the starter are destroyed during baking, beneficial
chemicals made by the bacteria during fermentation survive.
"These post-biotics aid digestion and nurture our gut microbiome," adds Dr
Williamson.
A study by the University of Reading found that IBS sufferers had more
healthy gut bacteria and significantly less bloating and gas for 24 hours
after eating sourdough than after eating mass-produced bread.
Wholegrain sourdough, you'll be getting the benefits of wholegrains too.
There's evidence that wholegrain sourdough contributes to the
well-established health benefits of the Mediterranean diet.
100g of wholemeal sourdough contains:
Energy 220kcal
Fat 1.2g
Saturates 0.2g
Sugar2.2g
Fibre 6.5g
Salt 0.77g
2. Rye bread
Best for lowering cholesterol and inflammation
The health benefits of dark rye and pumpernickel breads are indisputable,
says Stansbie.
"Rye contains less gluten than standard wheat bread, it's higher in fibre,
and is rich in B vitamins and zinc. It also promotes good bacteria in the
gut that produce the short-chain fatty acid butyrate. Butyrate has a
positive impact on metabolism and can lower inflammation."
Finnish researchers who put subjects on a 12-week diet of either wheat and
oat bread or rye bread found that those eating rye bread had lower markers
of inflammation in the body, linked to ailments such as arthritis and heart
disease.
Rye bread is rich in soluble fibre, a type of indigestible fibre that binds
to cholesterol in the intestine and reduces its absorption into the
bloodstream. During an eight-week study, researchers in Finland - where it's
widely eaten - found rye was better at reducing cholesterol in men than
wheat bread, and lowered LDL (bad cholesterol) levels by 12%. Keep an eye on
the salt content though, since some brands can be high in salt.
100g of wholegrain rye bread contains:
Energy: 201 kcal
Fat 1.0 g
Saturates 0.1 g
Sugar 2.2 g
Fibre 7.7 g
Salt 1.15 g
3. Sprouted grain
Best for boosting protein and fibre
Not only does sprouted grain bread contain fibre-rich grains, those grains
have been allowed to germinate, a process that unlocks several vitamins,
minerals and antioxidants, making absorption by the body easier.
A study at the University of Perugia, Italy, found that sprouting grains
such as wheat, oat and buckwheat led to a significant increase in vitamin C
content plus antioxidant plant chemicals that protect against diabetes and
heart disease.
Researchers also noted that the process of sprouting leads to high
concentrations of essential amino acids in the grains, which results in
increased protein production in the body. They can be higher in sugar,
because the process of germinating converts some of the starches to sugar,
but they don't usually contain any added sugar.
They're not easy to buy in the supermarket though, so you might need to go
to a health food shop or order online. Some loaves, like Food for Life's
Ezekiel, contain sprouted grains plus pulses (lentils, chickpeas and
soybeans) for added health benefits. Everfresh sprouted wheat bread, has no
added salt, making it a healthy choice if you're trying to manage your salt
intake.
100g of Everfresh sprouted wheat bread contains:
Energy: 224 kcal
Fat 2.1g
Saturates 0.49g
Sugar 18.1g
Fibre 8.9g
Salt 0.05g
4. Soda bread
Best for yeast intolerance
"When people feel unwell after eating bread, they often blame gluten, but
many times it's due to a yeast intolerance," says nutritional therapist
Lucia Stansbie of foodpowernutrition.com.
"Soda bread is a good choice as baking soda is used instead of yeast,
causing less bloating."
That's not the only health credential of the Irish loaf, says Dr Williamson.
"Soda bread is traditionally made using wholemeal flour and often contains a
fair amount of oats, which are fibre-rich so good for our digestion and to
help balance blood cholesterol."
Do check the label though, since it can be higher in salt than many breads
and some brands contain added sugar.
100g of wholemeal soda bread contains:
Energy 250 kcal
Fat 2.9g
Saturates 0.4g
Sugar 5.1g
Fibre 4.3g
Salt 0.9g
5. Supermarket sliced wholemeal
Better for fibre than white or granary
Wholemeal pre-packaged supermarket bread does at least contain more fibre,
but all pre-packaged breads are ultra-processed foods (UPF). "If you look at
the label, you'll see about 15 ingredients you've never heard of," says Dr
Williamson.
"Additives are used to increase shelf life and emulsifiers to improve
texture, which play havoc with our gut microbiome."
Supermarket in-house bakery loaves are often better as they don't tend to
contain preservatives, although this varies, so check the label. More
superior options are a wholemeal loaf made with traditional stoneground
flour or 'ancient grain' loaves.
100g of wholemeal sliced bread contains:
Energy 221kcal
Fat 1.8g
Saturates 0.4g
Sugar 4.1g
Fibre 6.8g
Salt 0.90g
6. Supermarket sliced granary bread
Not as healthy as it looks
Supermarket granary bread has the same drawbacks of being an ultra-processed
food. Soya flour, preservative, palm oil, caramelised sugar, emulsifiers and
flour treatment agent are some of the things you might find on the
ingredients list.
It also doesn't give you the fibre and other benefits of wholegrains, unless
you specifically opt for a wholegrain granary.
100g of granary sliced bread contains:
Energy 256kcal
Fat 2.4g
Saturates 0.7g
Sugar 3.4g
Fibre 3.7g
Salt 1.03g
7. Ciabatta
Fewer additives than some
Another bread made with just a few ingredients and no preservatives (even in
most supermarket versions). It also contains heart-healthy olive oil. But it's
low in fibre and high in carbs, so not an everyday bread.
100g of ciabatta contains:
Energy 261kcal
Fat 4.4g
Saturates 0.7g
Sugars 2.6g
Fibre 4.7g
Salt 0.57g
8. Supermarket sliced white bread
Not much to recommend it
These standard loaves are almost devoid of fibre and full of simple carbs
that cause blood sugar spikes, contributing to weight gain and pre-diabetes.
They're also an ultra-processed food because of the additives like
preservatives and emulsifiers.
100g of white sliced bread contains:
Energy 233kcal
Fat 1.7g
Saturates 0.3g
Sugar 3.5g
Fibre 2.4g
Salt 0.90g
9. Pitta bread
A lot depends on the pitta
One supermarket white pitta has more calories than a slice of white bread
(approx 160 kcals vs 98 kcals), and they're full of additives.
Wholemeal pittas are a healthier option, and if you can find a brand without
additives, they're a good choice.
10. Tiger baguettes
Save them for eating as a treat
Ever noticed what a short shelf-life baguettes have? That's because they
contain simple ingredients and no preservatives. However, they are refined
carb-heavy, leading to blood sugar spikes.
Tiger baguettes from the supermarket tend to be even worse - they are
typically higher in salt and contain more additives, including palm fat in
some cases.
100g of tiger baguette contains:
Energy 290kcal
Fat 1.8g
Saturates 0.3g
Sugar 3.1g
Fibre 2.6g
Salt 0.99g
11. Worst: Bagels
Best avoided
Dense in sugar, calories and gluten, these can really spike blood sugar
levels. 'They're also highly processed and contain flavourings and
preservatives,' says Stansbie.
100g of plain bagel contains:
Energy 271 kcal
Fat 2.6g
Saturates 0.9g
Sugar 5.2g
Fibre 3.1g
Salt 0.62g
We've ranked the main types of bread from best to worst, based on
ingredients as well as how they're made. Find out which options are good for
you and which to avoid.
By Ruth Tierney | Published - 4 Jul 2024
1. Best: Wholegrain sourdough
Best for gut health, avoiding 'bread bloat' and for the benefits of the
Mediterranean diet
Sourdough may be pricey, but health-wise you're getting a lot of bang for
your, er, dough.
While a standard supermarket loaf is made using the Chorleywood Bread
Process (with industrial yeast for a quick rise, and zero fermentation
time), sourdough is made from a 'starter' (a flour/water mix, rich in good
bacteria) and allowed to ferment for up to 36 hours. This is when the magic
happens, says Dr Lucy Williamson of lwnutrition.co.uk.
"During fermentation, the live bacteria in the starter digest the starch in
the dough, which breaks down much of the gluten," she says. "This makes
sourdough much easier to digest. People who experience bloating after eating
standard bread can often tolerate sourdough."
While live bacteria in the starter are destroyed during baking, beneficial
chemicals made by the bacteria during fermentation survive.
"These post-biotics aid digestion and nurture our gut microbiome," adds Dr
Williamson.
A study by the University of Reading found that IBS sufferers had more
healthy gut bacteria and significantly less bloating and gas for 24 hours
after eating sourdough than after eating mass-produced bread.
Wholegrain sourdough, you'll be getting the benefits of wholegrains too.
There's evidence that wholegrain sourdough contributes to the
well-established health benefits of the Mediterranean diet.
100g of wholemeal sourdough contains:
Energy 220kcal
Fat 1.2g
Saturates 0.2g
Sugar2.2g
Fibre 6.5g
Salt 0.77g
2. Rye bread
Best for lowering cholesterol and inflammation
The health benefits of dark rye and pumpernickel breads are indisputable,
says Stansbie.
"Rye contains less gluten than standard wheat bread, it's higher in fibre,
and is rich in B vitamins and zinc. It also promotes good bacteria in the
gut that produce the short-chain fatty acid butyrate. Butyrate has a
positive impact on metabolism and can lower inflammation."
Finnish researchers who put subjects on a 12-week diet of either wheat and
oat bread or rye bread found that those eating rye bread had lower markers
of inflammation in the body, linked to ailments such as arthritis and heart
disease.
Rye bread is rich in soluble fibre, a type of indigestible fibre that binds
to cholesterol in the intestine and reduces its absorption into the
bloodstream. During an eight-week study, researchers in Finland - where it's
widely eaten - found rye was better at reducing cholesterol in men than
wheat bread, and lowered LDL (bad cholesterol) levels by 12%. Keep an eye on
the salt content though, since some brands can be high in salt.
100g of wholegrain rye bread contains:
Energy: 201 kcal
Fat 1.0 g
Saturates 0.1 g
Sugar 2.2 g
Fibre 7.7 g
Salt 1.15 g
3. Sprouted grain
Best for boosting protein and fibre
Not only does sprouted grain bread contain fibre-rich grains, those grains
have been allowed to germinate, a process that unlocks several vitamins,
minerals and antioxidants, making absorption by the body easier.
A study at the University of Perugia, Italy, found that sprouting grains
such as wheat, oat and buckwheat led to a significant increase in vitamin C
content plus antioxidant plant chemicals that protect against diabetes and
heart disease.
Researchers also noted that the process of sprouting leads to high
concentrations of essential amino acids in the grains, which results in
increased protein production in the body. They can be higher in sugar,
because the process of germinating converts some of the starches to sugar,
but they don't usually contain any added sugar.
They're not easy to buy in the supermarket though, so you might need to go
to a health food shop or order online. Some loaves, like Food for Life's
Ezekiel, contain sprouted grains plus pulses (lentils, chickpeas and
soybeans) for added health benefits. Everfresh sprouted wheat bread, has no
added salt, making it a healthy choice if you're trying to manage your salt
intake.
100g of Everfresh sprouted wheat bread contains:
Energy: 224 kcal
Fat 2.1g
Saturates 0.49g
Sugar 18.1g
Fibre 8.9g
Salt 0.05g
4. Soda bread
Best for yeast intolerance
"When people feel unwell after eating bread, they often blame gluten, but
many times it's due to a yeast intolerance," says nutritional therapist
Lucia Stansbie of foodpowernutrition.com.
"Soda bread is a good choice as baking soda is used instead of yeast,
causing less bloating."
That's not the only health credential of the Irish loaf, says Dr Williamson.
"Soda bread is traditionally made using wholemeal flour and often contains a
fair amount of oats, which are fibre-rich so good for our digestion and to
help balance blood cholesterol."
Do check the label though, since it can be higher in salt than many breads
and some brands contain added sugar.
100g of wholemeal soda bread contains:
Energy 250 kcal
Fat 2.9g
Saturates 0.4g
Sugar 5.1g
Fibre 4.3g
Salt 0.9g
5. Supermarket sliced wholemeal
Better for fibre than white or granary
Wholemeal pre-packaged supermarket bread does at least contain more fibre,
but all pre-packaged breads are ultra-processed foods (UPF). "If you look at
the label, you'll see about 15 ingredients you've never heard of," says Dr
Williamson.
"Additives are used to increase shelf life and emulsifiers to improve
texture, which play havoc with our gut microbiome."
Supermarket in-house bakery loaves are often better as they don't tend to
contain preservatives, although this varies, so check the label. More
superior options are a wholemeal loaf made with traditional stoneground
flour or 'ancient grain' loaves.
100g of wholemeal sliced bread contains:
Energy 221kcal
Fat 1.8g
Saturates 0.4g
Sugar 4.1g
Fibre 6.8g
Salt 0.90g
6. Supermarket sliced granary bread
Not as healthy as it looks
Supermarket granary bread has the same drawbacks of being an ultra-processed
food. Soya flour, preservative, palm oil, caramelised sugar, emulsifiers and
flour treatment agent are some of the things you might find on the
ingredients list.
It also doesn't give you the fibre and other benefits of wholegrains, unless
you specifically opt for a wholegrain granary.
100g of granary sliced bread contains:
Energy 256kcal
Fat 2.4g
Saturates 0.7g
Sugar 3.4g
Fibre 3.7g
Salt 1.03g
7. Ciabatta
Fewer additives than some
Another bread made with just a few ingredients and no preservatives (even in
most supermarket versions). It also contains heart-healthy olive oil. But it's
low in fibre and high in carbs, so not an everyday bread.
100g of ciabatta contains:
Energy 261kcal
Fat 4.4g
Saturates 0.7g
Sugars 2.6g
Fibre 4.7g
Salt 0.57g
8. Supermarket sliced white bread
Not much to recommend it
These standard loaves are almost devoid of fibre and full of simple carbs
that cause blood sugar spikes, contributing to weight gain and pre-diabetes.
They're also an ultra-processed food because of the additives like
preservatives and emulsifiers.
100g of white sliced bread contains:
Energy 233kcal
Fat 1.7g
Saturates 0.3g
Sugar 3.5g
Fibre 2.4g
Salt 0.90g
9. Pitta bread
A lot depends on the pitta
One supermarket white pitta has more calories than a slice of white bread
(approx 160 kcals vs 98 kcals), and they're full of additives.
Wholemeal pittas are a healthier option, and if you can find a brand without
additives, they're a good choice.
10. Tiger baguettes
Save them for eating as a treat
Ever noticed what a short shelf-life baguettes have? That's because they
contain simple ingredients and no preservatives. However, they are refined
carb-heavy, leading to blood sugar spikes.
Tiger baguettes from the supermarket tend to be even worse - they are
typically higher in salt and contain more additives, including palm fat in
some cases.
100g of tiger baguette contains:
Energy 290kcal
Fat 1.8g
Saturates 0.3g
Sugar 3.1g
Fibre 2.6g
Salt 0.99g
11. Worst: Bagels
Best avoided
Dense in sugar, calories and gluten, these can really spike blood sugar
levels. 'They're also highly processed and contain flavourings and
preservatives,' says Stansbie.
100g of plain bagel contains:
Energy 271 kcal
Fat 2.6g
Saturates 0.9g
Sugar 5.2g
Fibre 3.1g
Salt 0.62g
Leannda Ward
Apr 26, 2025, 5:41:33 AMApr 26
to avip...@googlegroups.com
Colin can you e-mail me please as I don't have your e-mail addreis saved thanks
Sent from my iPhone
> On 26 Apr 2025, at 07:18, Colin Howard <colinho...@gmail.com> wrote:
>
> From Colin Howard, not sure, but think we may have had this before.
> --
> You received this message because you are subscribed to the Google Groups "AVIP" group.
> To unsubscribe from this group and stop receiving emails from it, send an email to avipworld+...@googlegroups.com.
> To view this discussion, visit https://groups.google.com/d/msgid/avipworld/005301dbb673%2410792270%240d01a8c0%40Colin1.
Sent from my iPhone
> On 26 Apr 2025, at 07:18, Colin Howard <colinho...@gmail.com> wrote:
>
> From Colin Howard, not sure, but think we may have had this before.
> You received this message because you are subscribed to the Google Groups "AVIP" group.
> To unsubscribe from this group and stop receiving emails from it, send an email to avipworld+...@googlegroups.com.
> To view this discussion, visit https://groups.google.com/d/msgid/avipworld/005301dbb673%2410792270%240d01a8c0%40Colin1.
Colin Howard
Apr 26, 2025, 8:11:51 AMApr 26
to avip...@googlegroups.com
colinho...@gmail.com
https://groups.google.com/d/msgid/avipworld/A7FB870B-EEA3-41C1-818B-988CBDECCA18%40gmail.com.
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