White Bread is Toast!

If you’re still dating white bread, make the break and move on (he’s definitely not holding up his end of the relationship). White bread is made with refined wheat flour (don’t let the word ‘wheat’ fool you), which has been stripped of the fiber and nutrients that give whole grains their health benefits. In fact, making the switch from white to whole grain bread is one of the simplest and healthiest changes you can start making today.

Hands down, the easiest way to spot healthy breads in the market is to find varieties labeled as “100% whole wheat” or “100% whole grain”.  This signals that the bread contains ONLY whole grain flours—not a mixture of whole wheat and refined wheat flours.

If you don’t see this label on the front of the package, you can also check the ingredients panel.  Select a brand that lists only whole grains—for example, whole wheat flour, whole rye flour, or whole barley flour. In other words, ingredients like “wheat flour” or “enriched wheat flour” or “rye flour” or “barley flour” are NOT whole grain.  (Enriched flour sounds nutritious, but it’s really just refined white flour that’s had a smattering of nutrients added back to it.) While its key to look for the word WHOLE preceding specific flours, there are a few ingredient exceptions that are automatically whole grain and these include brown rice, oats and quinoa.

Here’s a selection of 100% whole grain breads that get my stamp of approval. If your supermarket offers a generic 100% whole grain bread at a better price, that’s a great choice too—it’s just as nutritious as more expensive national brands. I’ve also listed some healthy, whole-grain gluten-free options for individuals following a gluten-free diet.

BREADS—100% WHOLE GRAIN

*Indicates that the bread has less than 80 calories per slice and is ideal for individuals trying to lose or manage their weight.

Arnold “Whole Grains” line: 100% Whole Wheat, Dark German Wheat, Healthy Multi-Grain, and Honey Whole Wheat

Arnold “Dutch Country” line: 100% Whole Wheat and Extra Fiber

*Arnold “Bakery Light” 100% Whole Wheat (40 cals/slice)

Arnold “Grains & More” line: All Varieties

*Arnold “Soft Family” 100% Whole Wheat (65 cals/slice)

*Arnold “Stone Ground” 100% Whole Wheat (65 cals/slice)

Earth Grains “100% Natural” line: All Varieties

*Food for Life Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread (80 cals/slice)

*Food for Life Genesis 1:29 Organic Sprouted 100% Whole Grain & Seed Bread (80 cals/slice)

*Martin’s 100% Whole Wheat Potato Bread (70 cals/slice)

*Nature’s Own 100% Whole Wheat (50-70 cals/slice)

*Nature’s Own 100% Whole Grain (70 cals/slice)

*Nature’s Own Sugar Free 100% Whole Grain (50 cals/slice)

*Nature’s Own Wheat ‘n Fiber (60 cals/slice)

Nature’s Pride 100% Whole Wheat

Nature’s Pride Double Fiber 100% Whole Wheat

*Nature’s Pride “Soft Loaf” 100% Whole Wheat (70 cals/slice)

Nature’s Pride “Oven Classics” 100% Whole Wheat

Pepperidge Farm “100% Natural” Soft 100% Whole Wheat

Pepperidge Farm “Whole Grain” line: 100% Whole Wheat and Double Fiber

*Pepperidge Farm “Small Slice” 100% Whole Wheat (70 cals/slice)

Pepperidge Farm “Farmhouse” Soft 100% Whole Wheat

*Pepperidge Farm “Stone Ground” 100% Whole Wheat (70 cals/slice)

*Pepperidge Farm “Very Thin” 100% Whole Wheat (40 cals/slice)

*Sara Lee “Soft & Smooth” 100% Whole Wheat with Calcium and Vitamin D (75 cals/slice)

*Sara Lee “Soft & Smooth Plus” 100% Whole Wheat with DHA Omega-3 (80 cals/slice)

*Sara Lee “Classic” 100% Whole Wheat with Calcium and Vitamin D (75 cals/slice)

Sara Lee “Hearty & Delicious” 100% Multi-Grain

Sara Lee “Hearty & Delicious” 100% Whole Wheat

Sara Lee “Hearty & Delicious” 100% Whole Wheat with Honey

Sara Lee “Hearty & Delicious” Oat Made with 100% Whole Grain

*Weight Watchers Multi-Grain (50 cals/slice)

*Weight Watchers 100% Whole Wheat (45 cals/slice)

Wonder Stoneground 100% Whole Wheat

*Wonder Soft 100% Whole Wheat (55 cals/slice)

100% WHOLE GRAIN THINS/FLATS/ROUNDS

All of the products listed here contain 100% whole grain flours and 100-110 calories per thin.  One “thin” is a perfect substitute for 2 slices of light or reduced-calorie whole wheat bread.

Arnold Sandwich Thins – 100% Whole Wheat

Earth Grains Thin Buns – 100% Whole Wheat and Multi-Grain

Nature’s Own Sandwich Rounds – 100% Whole Wheat and 100% Whole Grain

Pepperidge Farm Deli Flats – Soft 100% Whole Wheat

Thomas’ Bagel Thins – 100% Whole Wheat

WHOLE GRAIN GLUTEN-FREE BREADS

It’s difficult to find gluten-free breads that are 100% whole grain (most likely because you need some refined grains mixed in to soften the texture), but here are several brands that have a generous amount of whole grain goodness.  Even the highest quality gluten-free breads can be dry when eaten right out of the package, so I recommend toasting them first before building your sandwich to improve the taste and texture.

Ener-G Brown Rice or Seattle Brown Loaf

Food for Life “Wheat & Gluten Free” line: Brown Rice, Rice Almond, and Raisin Pecan

Julian’s Bakery Purity Bread

Kinnikinnick Robin’s Honey Brown Rice Bread

Udi’s Gluten Free Whole Grain Bread

For more tips on healthy eating, follow Joy Bauer on Facebook and Twitter.

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