For those 55 or older, aim to make at least half of your daily grains whole grains by switching out highly processed foods with whole-grain variations. Examples of this include: Swap out white bread and pasta with whole-wheat bread or brown-rice pasta.
Scientists, nutritionists, and health experts all agree that naturally-fermented sourdough bread is healthier than 'regular' white or whole wheat bread – for a multitude of reasons! Sourdough is more nutritious, easier to digest, and has a lower glycemic index. Sourdough also contains less gluten than other bread.
The bottom line. Sourdough is a healthier alternative to regular white or whole wheat bread. Although it has comparable nutrients, the lower phytate levels mean it is more digestible and nutritious. The prebiotics also help to keep your gut bacteria happy, and it may be less likely to spike blood sugar levels.
Sourdough contains less sugar, even when made with white flour. Both light and dark rye bread have a relatively low GI. Try to buy fresh from the bakery instead of the store, and go organic when possible. Even “healthy” multigrain bread can contain nasty sugar levels.
Wholegrain Bread
While multigrain bread is white bread with grains mixed in, wholegrain has grains (and often seeds) added to wholemeal flour for extra nutritional value. Wholegrain breads (including rye and sourdough varieties) have up to four times the fibre of white breads, making them one of the healthiest options.
For example, wholemeal bread is made from wholegrains that have been milled to a fine texture. This flour contains all the same vitamins and minerals, however wholegrain in its raw form contains more fibre and has a lower GI.
"Bread that is made with enriched or white flour lacks nutritional value," says Ehsani. "When bread is made with refined flour, the germ (the healthy fat) and the bran (fiber) is removed along with some vitamins and minerals too."
Sourdough bread contains higher levels of vitamins, minerals, and antioxidants than other breads. It also contains lower levels of phytate and therefore allows your body to absorb the nutrients it contains more easily than those in regular bread.
Unpasteurized milk and dairy products, fried foods, high-sodium foods, and certain raw produce are among the foods to avoid or limit at any age.
The Healthier Choice: Multigrain
Both loaves have about 80 calories, negligible fat, and 3 grams of protein per slice, but the multigrain delivers about two times more fiber than the sourdough. Make it into a sandwich and you've nabbed about a quarter of your recommended daily fiber intake. Power food indeed.
Helga's Traditional Wholemeal is a good source of fibre and a source of protein, containing no artificial preservatives, colours or flavours. A serving contains 100% of your target Whole Grain Daily Target Intake. It's a great, versatile loaf to have in any kitchen.
Rye bread is richer in Vitamin B1, Vitamin B2, and Folate, yet Multigrain bread is richer in Manganese, Phosphorus, Vitamin B6, Copper, Magnesium, Fiber, and Selenium. Multigrain bread's daily need coverage for Manganese is 60% higher. Rye bread has 2 times more Vitamin B2 than Multigrain bread.
The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar.
Whole-Wheat Bread
While it's not as fancy as some of the other sounding breads, whole-wheat bread is a healthy classic. I grew up eating peanut butter and jelly sandwiches on whole-wheat bread. When deciding between whole-wheat breads, look for whole-wheat flour as the first ingredient.
Keri Says: Though it's comparable to a regular slice of white bread in the amount of calories, carbs and fiber, sourdough is lower in sugar and higher in protein, which gives it a leg up. Traditional white bread is usually made with sugar, canola oil, and dried, preserved yeast to leaven the dough.
The healthiest bread brands
DeFazio and Malkani have a few favorite healthy bread brands. Those include: Food for Life Ezekiel Sprouted Whole Grain Breads, Dave's Killer Breads, Trader Joe's Whole Wheat Sourdough, Alvarado Street Bakery, Angelic Bakehouse, Vermont Bread Company, and Franz Bakery.
Sourdough bread is a healthy bread that may be easier for people to digest than other types of bread. The fermented starter culture contains beneficial bacteria and yeasts. People with digestive conditions such as IBS may find that sourdough bread causes fewer symptoms than regular bread.
For the healthiest sourdough bread, choose a variety made with whole wheat flour. Not only will you soak up the bread's natural probiotics, you'll get extra fiber, protein, and minerals, too. You can also make your own sourdough bread at home.