26/11/2017
For many of us, bread is a staple, a comforting presence at breakfast, lunch, or even dinner. Yet, when faced with the vast array of options in the supermarket, choosing the 'healthiest' loaf can feel like a daunting task. Is it the one with the fewest calories, or the highest fibre? And what exactly is the difference between wholemeal and wholegrain? This comprehensive guide is designed to demystify the bread aisle, helping you make informed decisions that align with your dietary goals, whether that’s boosting fibre intake or reducing calories.
While the notion of baking your own bread at home often conjures images of wholesome nutrition, the good news is that supermarket shelves are brimming with perfectly healthy options too. The key lies in understanding what makes a loaf beneficial and what red flags to watch out for, particularly processed varieties laden with artificial sweeteners or excessive salt.
Understanding the Fundamentals: What Makes Bread Healthy?
When embarking on the quest for healthier bread, it's essential to grasp the core nutritional elements that truly matter. It's not just about calories, though they play a part. Instead, focus on the bigger picture of what your bread contributes to your overall diet.
The Expert Verdict: Prioritising Fibre and Wholegrains
According to Niamh Hennessy, Lead Dietician from Bupa Cromwell Hospital Nutrition, the absolute first consideration when selecting a healthy bread should be its fibre content. Fibre is crucial for a healthy digestive system, helping to keep things moving smoothly and contributing to a feeling of fullness, which can aid in weight management. Adults in the UK are advised to consume around 30g of fibre daily. To put this into perspective, two slices of wholemeal or wholegrain bread can provide approximately 5.3g of this vital nutrient, making it an excellent contributor to your daily intake.
Beyond just fibre, wholegrain breads consistently come out on top for overall health benefits. Niamh explains that wholegrain varieties generally boast a more favourable fat content, often containing less than half the amount found in some other bread types, gram for gram. Furthermore, the energy provided by wholegrain bread is released more slowly. This is because the complex carbohydrates in wholegrains take longer to digest compared to the simpler sugars found in highly processed white breads. This sustained energy release not only prevents sharp blood sugar spikes but also helps you feel fuller for longer, reducing the likelihood of reaching for unhealthy snacks between meals.
Seeds and Grains: A Nutritional Boost (With a Caveat)
For an extra nutritional punch, Niamh recommends opting for breads that incorporate additional seeds and grains. These can significantly increase the mineral and vitamin content of your loaf, offering benefits like healthy fats, additional fibre, and essential micronutrients. However, it's important to be mindful of portion sizes. While beneficial, seeds and grains are also calorie-dense, so sticking to recommended serving sizes is key to preventing an unintended increase in your daily calorie count.
One critical element often overlooked when scrutinising bread labels is salt. Many commercially produced breads contain surprisingly high levels of hidden salt, which can quickly push you towards or even over your recommended daily allowance. Excessive salt intake is linked to high blood pressure and other health issues. Niamh advises consumers to carefully read labels and aim for breads with less than 1g of salt per 100g, especially for medium-sliced loaves. Being mindful of this can make a significant difference to your cardiovascular health.
Our Comprehensive UK Supermarket Bread Ranking
To help you navigate the aisles with confidence, we've analysed 10 popular bread varieties commonly found in UK supermarkets. Our ranking, from best to worst, is based on their nutritional value per 100g, ensuring a fair comparison regardless of slice thickness. Each bread has been given a health rating out of 10, with 10 being the healthiest option.
| Rank | Bread Variety | Calories (per 100g) | Fat (per 100g) | Saturated Fat (per 100g) | Sugar (per 100g) | Salt (per 100g) | Health Rating | Verdict |
|---|---|---|---|---|---|---|---|---|
| 1 | Biona Organic Rye Bread | 186 | 1.2g | 0.3g | 3.7g | 1.13g | 10/10 | With the lowest calorie count per 100g, this organic rye bread stands out as an exceptionally healthy choice for the entire family. It's also an excellent option if you have wheat sensitivities. While not the cheapest, its nutritional profile justifies the investment. |
| 2 | Cranks Wholelotta Loaf Wholemeal Bread | 227 | 2.1g | 0.3g | 1.0g | 0.8g | 9/10 | This organic wholemeal loaf is a fantastic purchase, boasting the second-lowest sugar content in our analysis. Its organic credentials further solidify its status as a highly nutritious choice for your household. |
| 3 | Hovis Nimble Sliced Wholemeal Bread | 226 | 2.2g | 0.5g | 2.2g | 0.93g | 8/10 | A surprisingly good option, Hovis Nimble is not only affordable but also low in saturated fat. At just 51 calories per slice, it's an effortless way to reduce unnecessary calories. Although the slices are smaller, the health benefits are substantial. |
| 4 | Warburtons Danish Light White Bread | 239 | 1.4g | 0.4g | 2.7g | 0.95g | 8/10 | For those managing their weight, this 'light' option truly delivers. With only 50 calories per slice and low fat and saturated fat content, it's a commendable choice for a white bread, especially considering its modest price. |
| 5 | Waitrose Soft White Farmhouse | 239 | 1.3g | 0.3g | 4g | 1.09g | 8/10 | Boasting one of the lowest fat contents at just 1.3g per 100g, this loaf also impresses with low sugar and saturated fat. Its delicious taste makes it a superb addition to any shopping list, proving healthy can also be tasty. |
| 6 | Tesco White Toastie Thick Bread | 239 | 2.2g | 0.5g | 2.5g | 0.9g | 7/10 | Surprisingly healthy for a thick white toastie bread, this Tesco offering presents low fat, sugar, and salt levels. It’s also a very budget-friendly option, making healthy eating more accessible. |
| 7 | Hovis Tasty Wholemeal Bread | 221 | 1.8g | 0.4g | 4.1g | 0.9g | 7/10 | A solid choice, providing valuable fibre at just 64 calories per slice. Its thicker texture makes it particularly satisfying and flavourful, demonstrating that wholemeal doesn't have to be bland. |
| 8 | Warburtons Medium Sliced White Bread | 244 | 2.0g | 0.5g | 3.0g | 0.98g | 6/10 | While higher in calories at 98 per slice, this white bread is far from the least healthy, with a reasonable fat content of 2.0g per 100g. If you're watching your calorie intake, moderation is key with this loaf. |
| 9 | Kingsmill 50/50 Medium Sliced Bread | 234 | 2.2g | 0.4g | 3.5g | 0.95g | 5/10 | This 50/50 blend is an excellent choice for introducing wholemeal to children, as they often won't notice the difference. Its very low saturated fat content makes it a healthy option for the entire family. |
| 10 | Tesco Tiger Bloomer bread | 252 | 1.9g | 0.4g | 2.5g | 0.79g | 4/10 | A much-loved classic, Tesco's Tiger Bloomer isn't as unhealthy as one might assume. It's low in saturated fat and boasts one of the lowest salt contents in our review. Perfect for a delicious, occasional treat. |
Beyond the Rankings: Understanding Different Bread Types
While our ranking gives you a snapshot, a deeper understanding of various bread types can empower your choices even further.
Wholemeal vs. Wholegrain: What's the Difference?
Often used interchangeably, there's a subtle but important distinction. Wholemeal bread is made from flour that contains the entire wheat grain – the bran, endosperm, and germ. This ensures that all the fibre, vitamins, and minerals naturally present in wheat are retained. Wholegrain bread, on the other hand, means the bread contains whole grains, which can include wheat, oats, rye, barley, and more. Essentially, all wholemeal bread is wholegrain, but not all wholegrain bread is necessarily wholemeal (it could be made from other whole grains like oats or a mixture). Both are significantly healthier than white bread.
Rye Bread: A Robust Alternative
As seen in our top pick, rye bread is often a fantastic healthy option. It's typically denser, darker, and boasts a lower gluten content (though not gluten-free). Rye is rich in fibre, which helps with satiety and digestive health. It also tends to have a lower glycaemic index (GI) than wheat bread, meaning it causes a slower, more gradual rise in blood sugar levels, which is beneficial for sustained energy and blood sugar management.
Sourdough: The Fermented Favourite
Sourdough bread, made through a long fermentation process using wild yeast and lactobacilli, offers unique benefits. The fermentation process can break down some of the carbohydrates and gluten, potentially making it easier to digest for some individuals. It also often has a lower GI. However, the nutritional content can vary widely depending on the flour used (e.g., white sourdough vs. wholemeal sourdough), so always check the ingredients.
The Ultimate Healthy Choice: Making Your Own Bread?
While our focus is on supermarket options, it's worth noting that making your own bread at home gives you complete control over the ingredients. You can choose 100% wholemeal flour, add plenty of seeds, control the salt and sugar content, and avoid any artificial additives. This often results in the most nutritious and satisfying loaf possible, though it requires time and effort.
Frequently Asked Questions About Healthy Bread
It's natural to have questions when trying to make healthier dietary choices. Here are some common queries about bread:
Is multigrain bread healthy?
Multigrain bread sounds healthy, and it often is, but the term 'multigrain' simply means it contains multiple types of grains. These grains aren't necessarily whole grains. Always check the ingredients list. Look for terms like 'whole' before each grain listed (e.g., whole oats, whole wheat) or for 'wholegrain flour' as the primary ingredient. If it's mainly refined white flour with a few seeds, it's not as healthy as true wholegrain or wholemeal bread.
Is bread bad for you?
Absolutely not! This is a common myth that needs dispelling. While some highly processed white breads can be low in nutrients and high in refined carbohydrates, bread itself is not inherently 'bad'. In fact, when chosen wisely, bread can be a valuable source of fibre, B vitamins, and minerals like iron and magnesium. The key is distinguishing between nutrient-dense, whole versions and their less healthy counterparts.
How much fibre do I really need?
As mentioned, adults in the UK are recommended to consume around 30g of fibre per day. This target is often missed by many. Incorporating wholemeal or wholegrain bread is an excellent way to boost your intake, alongside fruits, vegetables, pulses, and other whole grains like oats and brown rice.
Can healthy bread help with weight loss?
Yes, it certainly can be a part of a healthy weight loss strategy. Wholegrain and wholemeal breads, with their higher fibre content, contribute to satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. They also provide sustained energy, preventing energy crashes that can lead to cravings. However, portion control is still important, as even healthy breads contain calories.
What should I look for on the nutritional label?
Beyond the top lines, delve into the 'per 100g' column for consistency. Prioritise breads with high fibre content (aim for 3g+ per 100g as a good start, higher is better), low salt (under 1g per 100g is ideal), and lower levels of saturated fat and sugars. Be wary of long ingredient lists that include unfamiliar additives or multiple forms of sugar.
Making the Smart Choice
Choosing a healthier bread doesn't have to be complicated. By prioritising fibre and wholegrain content, being vigilant about hidden salt, and understanding the nutritional profiles of different types of loaves, you can easily select options that support your health and dietary goals. So, next time you're in the supermarket, remember these tips and make a choice you can feel good about. Your digestive system, energy levels, and overall wellbeing will thank you for it.
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