How to choose healthy bread: a practical guide for your diet

Bread is one of humanity's oldest foods and has been present on the table for thousands of years. However, the bread we eat today is far from the one our grandparents made or from traditional recipes using ancient grains.

Different types of bread: baguette, loaf, ciabatta, sliced, and cereals.

The main difference lies in modern wheat, which has undergone hybridization and selection processes to increase agricultural productivity. Although these changes have allowed us to feed millions of people, they have also modified the nutritional profile and gluten quality, compared to older varieties such as spelt or kamut.

Therefore, learning how to choose healthy bread involves looking beyond marketing and analyzing both the grains and the production process.

The change in modern wheat: higher yield, lower nutrients

Older wheat varieties contained more protein, minerals, and more digestible gluten. For example, kamut and spelt, considered ancient wheats, had a higher nutritional density than modern wheat.

In contrast, modern wheat, cultivated intensively, is characterized by:

  • Higher agricultural yield but lower nutritional density.
  • More complex gluten, which can be more difficult for some people to digest.
  • Presence of industrial breads made with refined flours, additives, sugars, or hidden fats.

This doesn't mean eliminating wheat bread from your diet, but rather choosing higher-quality versions, such as those using real whole-grain flours and slow-fermenting sourdough processes.

Wheat alternatives: more nutritious and varied breads.

One of the simplest ways to improve your diet is to diversify the grains you consume in the form of bread. These options provide unique benefits and a more balanced nutritional profile:

  • Rye bread → rich in soluble fiber, with a low glycemic index and an intense flavor. It helps promote satiety and control blood glucose.
  • Spelt bread → an ancient wheat with more protein, minerals, and a milder gluten, better tolerated by many people.
  • Oat bread → contains beta-glucans, fibers that lower cholesterol and regulate glucose.
  • Corn or rice bread → gluten-free alternatives, useful for people with intolerance or celiac disease.
  • Buckwheat or quinoa bread → pseudocereals rich in quality protein, antioxidants, and essential minerals.

These breads, made with alternative grains to refined wheat, are usually more nutritious and beneficial for digestive and metabolic health.

Whole-grain bread: the first criterion of healthy bread

One of the most common mistakes is confusing "dark" bread with whole-grain bread. Many industrial breads add coloring or malt to simulate whole-grain bread, when in reality they are still refined.

A true whole-grain bread should have whole-grain flour (whether wheat, rye, spelt, oats, or any other grain used) as its first ingredient. This ensures that it retains:

  • The bran, rich in fiber and minerals.
  • The germ, which provides B vitamins and antioxidants.
  • The endosperm, with starch and protein.

Studies such as that of Aune et al. (2016, BMJ) show that regular consumption of whole grains is associated with a lower risk of cardiovascular disease, type 2 diabetes, and certain types of cancer.

Ears of cereals such as wheat, rye, etc.

Sourdough and slow fermentation: keys to digestion

Slow fermentation with sourdough not only provides flavor and texture, but also improves the bioavailability of nutrients and the digestion of the bread.

During the fermentation process:

  • Antinutrients such as phytic acid are reduced, which improves mineral absorption.
  • Gluten is partially predigested, facilitating its tolerance.
  • Lactic acid is produced, which benefits the intestinal microbiota.

Therefore, choosing sourdough bread is always a better option than industrial breads with rapid fermentation.

What to avoid in industrial bread.

When checking the labels of commercial breads, it is best to avoid these added ingredients:

  • Sugars and syrups (glucose, fructose, dextrose).
  • Refined vegetable fats (palm oil, hydrogenated fats).
  • Excess salt.
  • Artificial preservatives and colorings.

A healthy bread should have a short list of ingredients: flour, water, yeast or sourdough starter, and salt in small amounts.

Practical tips for choosing the best bread

  • Read the label: look for whole-wheat flour as the first ingredient.
  • Prefer sourdough: it improves digestion and flavor.
  • Diverse grains: include rye, spelt, oat, or quinoa breads.
  • Avoid ultra-processed breads: they tend to have more additives, sugars, and fats.
  • Shop at artisan bakeries: traditional processes guarantee higher nutritional quality.

Conclusion

Bread isn't the problem, but rather the way it's produced today. Industrial breads with refined flours, rapid fermentation, and added ingredients have reduced its nutritional value.

The solution lies in recovering tradition: whole-grain breads, sourdough breads, and breads made with ancient grains or alternatives to modern wheat.

By choosing rye, spelt, oat, or buckwheat breads, we not only improve the quality of our diet but also recover the essence of an ancient and nutritious food.

Bowl with fermenting sourdough. A loaf of bread next to it.

Written by Sara Montaner. We rely on AI technology.

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