In order to maintain a healthy and balanced diet, we must include quality bread. Bread is a very important element of nutrition, as it is a valuable source of complex carbohydrates, as well as minerals and B vitamins. There are many types of bread, and each has its own specific nutritional content. When choosing bread, it is important to consider your diet and individual needs.
So which bread is the healthiest? We will try to answer this question based on scientific research.
Healthy bread – what is it?
If you want to choose the best bread for you, you should first check its composition. Ideally, it should be as short as possible. The simplest bread contains ingredients such as
– flour
– water
– salt
– yeast or sourdough starter
– a small amount of vegetable oil or butter.
In the case of sourdough bread, it may also contain a small amount of sugar, which helps the yeast to develop and thus helps the dough to rise properly during the production phase. On the other hand, the rise of sourdough bread is based on the fermentation process of lactic acid bacteria.
As for the basic recipe, it can be enriched with additives such as seeds, herbs, nuts, bran or honey. However, if it contains artificial substances such as colouring agents, emulsifiers or flavourings, it is better to refrain from choosing such bread. A list of ingredients with foreign language names is a clear reason to buy another bread. There is such a wide selection on the market today that there is plenty to choose from, so let’s make a healthy choice.
Bread and its nutritional value
As a cereal-based product, bread provides our entire body with complex carbohydrates and vegetable proteins. In the case of a richer composition with the addition of seeds, nuts or seeds, it is also a source of a certain amount of fat. There are many types of bread and, depending on the choice, it can also provide us with various vitamins and minerals or, for example, dietary fibre.
Types of bread
Yeast bread or sourdough bread
In terms of bread types, one of the existing subdivisions distinguishes between bread baked with yeast and bread baked with sourdough. The former is characterised by a more delicate and fluffy texture and a gentler effect on the digestive tract. In contrast, sourdough bread has a heavier texture and a slightly sour taste. It is important to note that its consumption has a very positive effect on the microflora of our digestive system and is also an alternative for people with yeast allergies. It is also worth knowing that due to the sourdough dough, this type of bread has a lower glycaemic index. For example, studies have shown that sourdough bread has a significantly lower postprandial glycaemic response compared to yeast bread, which is associated with an increase in resistant starch content (‘Effect of Different Fermentation Condition on Estimated Glycaemic Index, In Vitro Starch Digestibility, and Textural and Sensory Properties of Sourdough Bread’, authors: Hilal Demirkesen-Bicak (Department of Nutrition and Dietetics, Faculty of Health Sciences, Istanbul Yeni Yuzyıl University Turkey), M. Arıcı (Department of Food Engineering, Faculty of Chemical and Metallurgical Engineering, Yildiz Technical University, Turkey), Foods, Mar 1, 2021).
Bread and type of flour
Another classification of bread types is based on the type of flour used for baking. According to this division, the following types of bread can be distinguished:
– wheat bread, which is based on wheat flour (hulled, wholemeal or mixed);
– rye bread based on rye flour (wholemeal, unbleached or mixed)
– wheat-rye flour, which is mainly wheat flour with the addition of rye flour;
– rye-wheat flour, in which rye flour is the main ingredient and wheat flour is an additive;
– spelt flour, i.e. baked from spelt flour (light, coarse or mixed);
– mixed, which contains a mixture of different types of flour (e.g. wheat, rye, spelt, millet, etc.);
– gluten-free, which usually includes a mixture of gluten-free flours (e.g. rice flour, rice starch, gluten-free wheat starch or, for example, flaxseed flour, oat flour, etc.).
Available research shows that rye bread has better properties for blood sugar and insulin regulation and is healthier than wheat or mixed bread, i.e:
Rye bread reduces the postprandial insulin response
Compared to wheat bread, rye bread causes a lower release of insulin after a meal without increasing glucose levels – this is the ‘rye effect’ known to scientists (“The Effect of Rye-Based Foods on Postprandial Plasma Insulin Concentration: The Rye Factor” by Kia Nøhr Iversen, Karin Jonsson, Rikard Landberg (Chalmers University of Technology, Göteborg, Sweden), Frontiers in Nutrition, Volume 9 – 2022).
Rye bread increases satiety
Consumption of whole grain rye bread is associated with a greater feeling of satiety after a meal compared to wheat bread (‘Postprandial Glycemia, Insulinemia, and Satiety Responses in Healthy Subjects after Whole Grain Rye Bread Made from Different Rye Varieties’, by Liza Liza A. H. Rosén (Department of Food Technology, Engineering and Nutrition, Lund University, Sweden), Peter R. Shewry (Department of Plant Science, Harpenden, United Kingdom), Vieno Piironen (Department of Food and Environmental Sciences, University of Helsinki, Finland), Journal of Agricultural and Food ChemistryVol 59/Issue 22 October 1, 2011).
Early consumption of rye bread reduces the risk of certain diseases
For example, daily consumption of rye bread in adolescence is associated with a reduced risk of developing aggressive prostate cancer in adulthood (‘Rye bread consumption in early life and reduced risk of advanced prostate cancer’, authors: Johanna E. Torfadottir (Centre of Public Health Sciences, University of Iceland), Unnur A. Valdimarsdottir (Department of Epidemiology, Harvard School of Public Health, Boston, USA), Lorelei Mucci (Channing Laboratory, Department of Medicine, Harvard Medical School, Boston, USA), Cancer Causes & Control, Volume 23, 2012).
Light and wholemeal breads
Another division between bread types is the distinction between light and wholemeal breads. The former (which includes, for example, ordinary or rye bread) is low in fibre, vitamins and mineral salts. It is also a bread with a higher glycaemic index than bread made from wholemeal flour. Because it contains low-quality white flour (i.e. 550 or, for example, 720), it is easy to digest and therefore has little or no burden on our digestive system.
However, bread made from coarser flours (e.g. rye or wholemeal) contains more fibre, vitamins and minerals and has a lower glycaemic index. It is made from higher-grade flour (e.g. 1850 or 2000). Wholemeal bread is recommended for those with diabetes or insulin resistance, or who suffer from constipation, for example.
Wholemeal bread
Wholemeal bread is considered the healthiest bread. It is based on wholemeal flour (wheat, rye or mixed), which is made by grinding cereal grains once. Thanks to this process, the bread is high in B vitamins and minerals such as magnesium, iron, potassium and zinc. Wholemeal bread is also rich in fibre, which regulates the digestive tract and helps us feel full. It has a lower glycaemic index than bread made from low-quality flour and has a darker crumb. For example, one cohort study of almost 200,000 people showed that people with the highest consumption of whole grain products had a 29% lower risk of developing type 2 diabetes. Particularly strong protective effects were associated with the consumption of dark bread, which includes wholemeal bread (‘Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies’, authors: Yang Hu (Department of Nutrition, Harvard TH Chan School of Public Health, Boston, USA Walter C Willett (Department of Epidemiology, Harvard TH Chan School of Public Health, Boston, USA), BMJ, July 2020)
Wholemeal bread is recommended for people with diabetes and insulin resistance because it does not cause a sharp rise in blood sugar levels. However, do not eat it if you have digestive problems (due to its high fibre content).
Wheat bread
Wheat bread is low in nutrients and has a high glycaemic index. Eating it, we risk gaining weight. It is also not recommended for people with blood sugar problems. However, wheat bread is worth a try if we need to limit the amount of dietary fibre we consume for health reasons. It is easy to digest, so it is recommended for people with gastrointestinal problems.
Spelt bread
Spelt bread is a bakery product made from spelt flour – light, coarse or mixed. Spelt is a type of wheat, but differs from ordinary wheat in that it contains more B vitamins and minerals. Spelt bread has a higher nutritional value. It is an interesting flavour addition to our daily menu.
More specifically, the main benefits of this bread are as follows:
Improved intestinal microflora
Eating spelt bread promotes the growth of beneficial intestinal bacteria such as Faecalibacterium and Blautia and reduces the level of potentially harmful metabolites, which indicates an improvement in the health of the intestinal microbiome (‘In Vivo Effects of Einkorn Wheat (Triticum monococcum) Bread on the Intestinal Microbiota, Metabolome, and on the Glycemic and Insulinemic Response in the Pig Model’, authors: Francesca Barone (Department of Veterinary Medical Science, University of Bologna, Italy), Luca Laghi (Department of Agro-Food Science and Technology, University of Bologna, Italy), Nutrients 11(1) 2019).
Antioxidant effect and anti-inflammatory effect
It is spelt bread that contains more carotenoids (antioxidants) than modern wheat varieties and has a scientifically proven anti-inflammatory effect in cellular models (‘Integrated Evaluation of the Potential Health Benefits of Einkorn-Based Breads’, authors: Fabiana Antognoni (Department for Life Quality Studies, University of Bologna, Italy), Alessandra Bordoni (Department of Agri-Food Sciences and Technologies, University of Bologna, Italy), Blanca Viadel (Department of New Products and Department of Bioassays, AINIA Technological Centre, Valencia, Spain), Nutrients 2017, 9(11))
Low glycaemic index and improved insulin response
In a study on animal models, spelt bread was found to cause a lower peak glycaemic and insulin response compared to conventional wheat bread, which is very beneficial for people at risk of diabetes (‘In Vivo Effects of Einkorn Wheat (Triticum monococcum) Bread on the Intestinal Microbiota, Metabolome, and on the Glycaemic and Insulinemic Response in the Pig Model’, authors: Francesca Barone (Department of Veterinary Medical Science, University of Bologna, Italy), Luca Laghi (Department of Agro-Food Science and Technology, University of Bologna, Italy), Nutrients 11(1) 2019).
Multigrain bread
A mixture of the following types of flour is used to make multigrain bread:
– wheat bread
– hulled wheat
– rye grain.
Its recipe is varied by a large number of different grains and seeds, such as flaxseed, pumpkin seeds, cereal grains, sesame seeds or sunflower seeds, for example. They are believed to be richer in dietary fibre and minerals. It should be noted that the addition of seeds also increases their calorie content, and since they are mostly made from refined flour, they also have a higher glycaemic index. Therefore, it is worth enriching your balanced daily menu with this type of bread.
Gluten-free bread
Gluten-free bread is intended for people with celiac disease or gluten intolerance. It is made from a mixture of gluten-free starch and gluten-free flour (for example, rice, corn or millet). Chia, sunflower, or flax seeds are often added to this bread to increase the fibre and nutrient content.
Toast
Be careful when choosing toast. Toast is often a highly processed product. Unfortunately, this white bread is often of poor quality, with a long and complicated recipe and a distinctive chemical taste. It also has a high glycaemic index. The good news is that manufacturers are now making more of an effort and improving their recipes, so that healthy toast made with whole grains and short, simple ingredients is now available. Here are some facts about this type of bread:
Preservatives: Research has shown that chemical additives such as calcium propionate and potassium sorbate significantly extend the shelf life of bread, which is why they are widely used in long-storage breads, often toasted bread, Synergistic effect of chemical preservatives with ethanol on the microbial shelf life of bread by factorial design, George Katsinis , Fotis Rigas , Danae Doulia (Laboratory of Organic Chemical Technology, NTUA, Polytechnioupolis, Athens, Greece), International Journal of Food Science and Technology, Volume 43, Issue 2, February 2008)
Glycaemic index of toast: Toasted bread has a higher glycaemic index than regular bread, as confirmed by studies in patients with type 1 diabetes. After eating toasted white bread, blood glucose levels increased significantly more than after eating fresh regular bread (‘Italian toasted bread (“bruschetta”) should be carefully evaluated by people with type 1 diabetes’, authors: S. Giannini, G. Bardini, E. Mannucci (Section of Endocrinology, Department of Clinical Pathophysiology, University of Florence, Italy), Acta Diabetologica, May 2011 Volume 51, pages 331-332, (2014)
Light and crispy bread
Light bread differs from crusty bread in its production method. It is made using what is known as extrusion technology, i.e. at high temperature and high pressure. The bread is baked in the traditional way. Due to their low water content, they have a long shelf life. This type of bread has a higher calorie content than fresh bread, but since a slice of bread is light (usually weighing only about 7-12 g), it actually contains few calories (about 25-42 kcal). For this reason, they are especially appreciated and used by people on a weight loss diet.
The shelves of shops and bakeries are overflowing with various types of bread. The range of bread types is so wide that it sometimes makes you dizzy. So remember to choose wisely, adapting the product to your preferences and needs. The above information should make your task much easier.
