There is no shortage of choice when it comes to the bread isle.  From whole grain breads like Crazy Dave’s to sprouted grain Silver Hills Squirrely bread, there is something for everyone.  But how can you spot the healthiest one?

Look for 100% whole grain.  This isn't easy to tell just by looking at the bread you need to read the ingredient list.  Some breads have colouring added to make them look darker such as some rye, pumpernickel and oatmeal breads.  Even Oat Nut breads look whole grain but their first ingredient is enriched wheat flour.  White flour is often listed as “wheat flour” and consists of only the ground endosperm (the centre portion of the grain).  When just the words “whole wheat” are listed this doesn’t mean the whole grain is used, usually the germ portion of the grain has been removed. Moreover, it may only be 60% whole wheat and 40% white flour.  Words like stone ground, multi-grain, seven-grain or cracked wheat sound healthy but don't tell you if the bran and germ are present or not. Generally, breads that list whole wheat as the first ingredient are better than those that start with enriched flour of some sort.  But take it one step further and look for 100% whole wheat or whole wheat (germ included) and whole sprouted wheat.

Limit or avoid any bread that is made with partially hydrogenated oils. Read the list of ingredients and if it contains the words partially hydrogenated, vegetable oil shortening or hydrogenated vegetable oil, put it back on the shelf. Partially hydrogenated oils are unnecessary for making good-tasting bread.  These oils are associated with increasing cholesterol levels.

Pick breads with higher fiber content. Check the Nutrition Facts Table.  2 grams of fiber per slice is better than 1 or 0 grams.  Some bread can have up to 4-5 grams per slice.  Remember, some packages show nutrient information for 2 slices and others for 1 slice so be sure you are comparing apples to apples and check the serving size. 

Sprouted grain breads may be easier to digest for some people.  The bread dough is made from whole grains that are sprouted by soaking them in water, then mashed, instead of using ground dry grains (flour) plus water. They usually have all the nutrients of whole grains since nothing is removed in the sprouting process. There vitamin content of the grains is increased slightly in the sprouting process. Zinc, iron and calcium are also more available for absorption in sprouted grain breads.

Added seeds are a bonus. Many breads include seeds in the dough or as toppings. This is an easy way to add caraway seeds, sesame seeds, poppy seeds or other whole seeds to your diet.  Seeds contain essential fatty acids, some contain calcium and all add extra fiber to the bread.

Watch out for breads that taste too good. Nothing is more seductive than a loaf of freshly baked bread. A reasonable portion is 1-2 slices, leaving room for topping of protein and vegetables. Brioche buns, butter crust bread and sourdough are made with enriched flour (folate, iron and B vitamins added back after processing) but they still lack other nutrients, antioxidants and fibre. Sourdough bread is a delicious crusty bread made through fermentation and might be easier for some to digest.  The fermentation process may also offer prebiotic benefits for gut health.  However, whole grain sourdough will still be the healthier option.