I had a great question from a reader asking about the nutritional difference between store-bought bread and homemade bread. I have decided to break it down into two posts. Trying to combine it all in one post was too lengthy! So here this store bought bread guide is part one of my posts about bread. (See my Homemade Bread Guide here)
Store-bought or packaged anything these days often gets a bad rap. If it’s “processed” it’s bad for you, right? Not necessarily. Most of the food we eat is processed to some extent. Yes, even your plain Greek yogurt, bagged organic spinach and natural peanut butter are processed. I eat processed foods. Having said that, I also try to eat minimally processed whole foods. Here is a decent article talking about healthy processed foods.
Now, moving on to the main topic of bread! Yes, I eat store bought bread. I LOVE homemade bread, but working full time I do not have the time or luxury to bake a loaf of homemade bread every week for my family. The good news is, you CAN find healthy store bought bread! To help you on your hunt for healthy store-bought bread, I’m sharing my list of what (or what not) to look for on the package.
What to Look For
100% Whole Grain. Proud of that whole wheat bread you found and bought at the store? Well, sad to say that is if doesn’t say 100% on the package, it probably only contains a small amount of actual whole grains. Manufacturers can say whole grain, whole wheat or white wheat on the package if it contains some whole grains in it, but most usually contain more refined flour than whole grains. Look for whole as the first word in the ingredients list.
While were on it, 100% natural does not mean whole wheat or whole grain. Also, watch out for 7-grain or 9-grain breads– it may have 9 grains but might also contain a decent amount of refined flour, as well. Just be sure to check the ingredients list!
If you don’t like regular 100% whole wheat, look for 100% white whole wheat. It is made with a different type of wheat grain which has a milder flavor and lighter color, but is still healthy like traditional whole wheat.
Fiber. Look for a 10:1 carbohydrate-to-fiber ratio on the nutrition label. Meaning, for every 10 grams of carbohydrates in a serving, there should be at least 1 gram of fiber. So, if there are 30 grams of carbohydrate in 1 slice of bread, it should also contain at least 3 grams of fiber. (Read more about the benefits of fiber in a previous post I wrote.)
What to Avoid
Added Sugars. Traditional 100% whole wheat bread does not usually contain sugar. Many packaged breads contain added sugar to impart more moisture, softness and a mild sweetness to the bread. It may be difficult to find, so remember that ingredients are listed by weight (with the most being listed first). The farther down sugar is on the ingredients list, the less of it will be in the bread.
When looking for sugar on a label, keep in mind that sugar comes in many forms and names. In my post about sugar, you will find a cheat sheet for different names for sugar.
Trans Fats. Whole grains contain healthy fats, but beware of trans fats. The nutrition facts label may say 0 g trans fats per serving and still contain trans fats. This is because if there are <0.5 grams of trans fats per serving, it doesn’t have to be listed on the label. You can find out if there really are trans fats or not simply by looking for partially hydrogenated oils in the ingredients list. If you see “partially hydrogenated ______ oil” anywhere in the ingredient list, put the loaf down and move on.
Choose a healthier loaf of bread at the store with this Store-Bought Bread Guide! Share on XIn a Nutshell
In general, the average slice of 100% whole grain bread will provide 80-110 calories, 3-5 grams of protein and 3-5 grams of fiber per slice. Here is a breakdown of what to look for:
- ≤ 110 calories
- 0 grams trans fat (with no partially hydrogenated oils in the ingredient list) and 0 grams saturated fat
- ≤ 180 mg of sodium
- ≥ 3 grams of fiber
- ≤ 2 grams of sugar
- ≥ 4 grams of protein
If you can find a bread that hits most or all of these guidelines, you should have a beginnings of a pretty good sandwich on your hands! Below are some store-bought breads that hit most or all of the marks:
- Food for Life 7 Sprouted Grain Bread
- Food for Life Ezekiel Flax Sprouted Whole Grain Bread
- Barowsky’s Organic 100% Whole Wheat Bread
- Vermont Bread Company Soft Whole Wheat Bread
- Alvarado St. Bakery Sprouted Multi-Grain Bread
- Country Harvest Stone Milled Wheat Bread
- Rudi’s 100% Whole Wheat Bread
- Trader Joe’s Whole Wheat Tuscan Pane Bread
Do you have a favorite healthy store-bought bread? Let me know in the comments!
Stay tuned for my follow-up post about making your own homemade bread!
- Lunch Ideas for Busy Moms - July 10, 2024
- Why Sharing Mealtime Responsibility with Your Kids is a Game-Changer - June 20, 2024
- 10 Best Bedtime Snacks for Kids - June 5, 2024
