Bread has become sort of a bad word in today’s health and fitness conversation.
While this staple food helped birth modern civilization and helps feed billions of children each year, many health-conscious consumers are limiting their intake or totally cutting it out.
To say that our society has a love/hate relationship with bread is putting it lightly.
But what about those folks who still want to enjoy bread while staying fit and meeting their health goals? Is there really such a thing as healthy bread, or is it all bad, all the time?
Today we’re unpacking the good, the bad, and the ugly about bread, and giving you the healthiest bread options depending on your own health priorities. Let’s go!
The carbohydrate culprit
Ask anyone on the street why bread gets such a bad rap, and they’ll likely point the finger at carbohydrates. After all, the low-carb craze has been heavily marketed and discussed.
But why do folks automatically say that all carbs are the enemy? It simply isn’t true.
Yes, the simple sugars found in candy and soda pop are definitely a no-go, but a lot of bread contains complex starches and fiber, which are considered good for the body overall.
The difference between good and bad carbs is determined by how quickly the glucose from these foods are absorbed into the body.
We also need to have some perspective on which carbs benefit particular people in certain situations. No two cases are exactly alike.
For a high-level marathon runner, a sugar bomb gel or energy drink will be the perfect fuel to keep pounding the pavement for miles on end.
On the other hand, eating the same stuff will do nothing but pack on extra pounds for a sedentary office worker.
When it comes to bread, there is certainly a spectrum of carb quality and some bread will spike blood sugar far more than others.
But for strict carb counters, there is no getting around the fact that most bread contains around 15 grams per slice, and the fiber content does not do much to offset this number.
While many folks have done their homework and debunked some of the common bread myths (whole grain does NOT mean clean carbs), there are still people being led astray by misleading marketing tactics and fancy labels.
For that reason, low-carb and keto advocates tend to say no to bread in all its forms, choosing not to deal with the sugar spikes and the risks of storing extra fat.
Gluten and dairy clash
Carbs aren’t the only reason people are turning their backs on bread.
Gluten, the sticky, stretchy protein that gives pasta and bread that unique workability, has also had a bad PR run for the past decade or so.
While only one percent of the population has an officially Celiac disease diagnosis, closer to ten percent of people claim to experience a certain degree of sensitivity to gluten.
Even folks who have removed gluten from their diets out of pure curiosity often find that they feel lighter, brighter, and less bogged down.
With that said, gluten-free bread has not had the best debut of all time.
Since the early ’80s, niche bakeries and home cooks have been striving to create gluten-free bread that holds up to the original, and the results have been mixed at best.
Things definitely started moving in the right direction once the 2000s hit, and Trader Joes played a big role in bringing gluten-free into the mainstream.
Now that demand for gluten-free bread is at all-time highs, we’re seeing tons of products hit the shelves with new formulations and flavors.
But for the price, the iffy texture, and the fact that many other ingredients in these recipes are potential allergens (dairy, specifically), many folks just choose to leave gluten-free bread alone.
The truth is that many gluten-free people are generally more conscientious about other ingredients in the products they buy.
It should be noted that there has been a lot of smoke and mirrors about the gluten-free food industry.
An article from Lark Nutrition points out that many bakeries hide behind the GF label in hopes of attracting customers, only to sell them products that just don’t deliver any nutrition.
Many of the snack bars, pastries, cereals, and yes, bread, is ultimately not very healthy. They contain lots of added sugars, are often loaded with dairy and other undesirable stuff.
With all these realizations coming to the forefront, the gluten-free label may have lost its prestige, at least until a real nutritional powerhouse comes along.
Natural, organic and sprouted grains
Amidst the big bread debate of the 21st century emerged one type of bread that has been deemed healthier than the rest: sprouted grain.
While nearly all bread is produced with processed wheat and the seeds of whole grains, the beauty of sprouted is that those seeds are already in the process of germination.
That means the bread is more like a living plant in its nutritional profile. It is packed with more vitamins and minerals and tends to have a softer impact on blood sugar.
If you are looking for the best nutritional bang for your buck as far as traditional bread goes, look no further than sprouted grain.
There are a few caveats to sprouted grain bread, however.
The first is carbs. The most popular sprouted grain brand contains over 18 grams of carbs per slice, due to the density of the crumb and the hearty crust.
According to Verywell Fit, that is more carbs per slice than even the most unholy processed white flour and sugary multigrain loaves which we know to avoid.
Of course, the carbs found in sprouted grain bread are of a different quality from those lower-tier products, but they are carbs nonetheless.
While a few grams of fiber help to slow digestion, it’s still a lot of carbs to eat at once.
So if you are committed to keto and aim to eat fewer than 30 or 40 carbs per day, sprouted grain bread still does not allow you a lot of room to roam.
The other concern with sprouted grain bread is the convenience factor. Yes, it can be frozen to extend the lifespan, but these products simply don’t last as long as you’d hope.
For someone trying to stick to a strict regimen of healthy eating, constantly having to buy and freeze new loaves of bread is just another thing to add to the neverending to-do list.
Something new and improved
As you’ve probably gathered, selecting the “healthiest” bread depends a lot on what health means to you.
For someone avoiding processed flour and added sugar, a hearty rustic sourdough or sprouted grain bread will be a better pick, but these are loaded with carbs and contain gluten.
Gluten-free folks may be fine eating carbs, but the crumbly, weird GF bread they find at the store just doesn’t scratch the itch.
Someone who is dairy-free but sticking to the keto diet may not be cool with the products used in those low-carb options, either.
It can feel like a house of mirrors, which is why many have decided to forego bread altogether.
We think that everyone should be able to enjoy great bread, regardless of their dietary restrictions or health priorities.
When we created our Superfood Bread, we made sure that we checked ALL the boxes, ensuring that nobody has to miss out based on diet and goals.
Our main mission was to create an authentic loaf of real bread that looked, smelled, tasted, and acted like real bread when toasted and baked.
With powerhouse ingredients like almond flour, egg whites, psyllium husk, and flaxseed, there’s nothing to hide! Everything we use is for the sole purpose of nutrition and authentic flavor, no additives or preservatives.
It’s not just the bread we’re proud of - it’s the entire system and culture we’ve created around it.
We orchestrated a delivery system that ensures you receive freshly-baked keto bread according to your exact schedule.
The bread fridges and freezes perfectly so you can toast up a slice on the fly at any time, and never have worry about wasting any inventory.
You can also enjoy the peace of mind knowing that you ALWAYS have a healthy snack waiting for you in the kitchen, instead of browsing aimlessly through the cupboards and ending up eating something that derails your diet.
This is more than just bread, it’s a Superfood Revolution!
Carbs, gluten, dairy, simple sugars, and more. There are so many ways that bread can throw someone off course on their diet, and we don’t blame them for letting it go.
We found ourselves in the same scenario, which is why Superfood Bread is such a fantastic solution. Finally, everyone can enjoy real bread without stressing over the nutrition panel.
Today, we are working around the clock to serve up legendary bread, answer all your questions, and bring the community to life on social media. Join us today!