Why sourdough and brown bread isn't always healthier than a sliced white loaf (2024)

Bread has been demonised recently, particularly the sliced white kind. But every bread, even ultra-processed, has some benefits.

Some, such as unprocessed, seeded, complex carbohydrate, wholegrain, rye, spelt, pumpernickel, and real sourdough breads, can be nutritional jackpots. They can contain energy-sustaining fibre, protein, and healthy fats and can be mineral-rich and gut microbiota boosting. However, these nutrients come from ingredients that can cost more.

Food companies know that there is no legal definition for bread types and so we are often sold ultra-processed loaves branded as “healthy”, “farmhouse”, “artisan”, “baked in-store,” “seeded” or “wholegrain” for a premium, that in reality have no special specific health aiding ingredients.

So how do you know what to buy – and how do you see through manipulative marketing?

The sourfaux con

It’s easy to assume a brown wholemeal loaf or white sourdough is more nutritious than a French baguette or a basic white sliced. In fact, the truth lies in the ingredients.

The healthiest bread contains the simplest ingredients, ones you instantly recognise, such as yeast, flour, and salt. Some ultra processed supermarket loaves, including brown and sourdough breads, contain a myriad of chemicals. These can include; emulsifiers, mono- and diglycerides of fatty acids, mono- and diacetyl tartaric acid esters of mono- and diglycerides of fatty acids, preservatives calcium propionate, flour treatment agents such as ascorbic acid.

However, all these ultra processed ingredients may come at a cost to our health. They are seen as foreign by our bodies and cause inflammation and huge spikes and troughs in our blood sugar, which can make us tired, irritable and more susceptible to weight gain.

However, many farmhouse-style wholemeal brown loaves and sourdough breads from supermarkets also contain these artificial ingredients. This is seen on loaves such as Iceland luxury sourdough white bread, priced at £2.95, which is ultra processed, and no different to the £1.50 white bloomer loaves. Some supermarket brown breads are simply white bread flour with as little as three per cent bran added to dye the white bread brown. This is the bread lie.

Trust the ingredients and always check the label; brown is not always healthier.

Why wholegrain is best

Wholegrain flour is made of the whole grain which has three parts; a high fibre shell called the bran (loaded with B vitamins fibre and protein), the inner endosperm (mainly starch and protein) and the germ, or embryo (rich in essential fatty acids, protein, minerals, and vitamins B and E).

Most of the health benefits lie in the aleurone layer between the inner endosperm and outer bran parts of the grain. Wholemeal flour is the inner endosperm with some bran added, missing the germ and aleurone layer.

Most white flour is ultra-refined and highly processed, removing all the bran, aleurone layer and endosperm health benefits and then fortified to reintroduce some vitamins and minerals. This lower fibre, refined flour can cause spikes in glucose levels as it has a high glycaemic index.

Wholegrain or high-bran, higher fibre, wholemeal bread is less refined, and so, although it does cause blood sugar spikes, it is at a slower and longer-lasting rate, giving you more sustained energy and keeping you full for longer.

The best supermarket loaves, although higher in calories, are the seeded loaf varieties, as they are the most filling, delicious and are best for blood sugar and the gut microbiota. Adding seeds and nuts to bread adds protein and healthy monounsaturated fats. These help to reduce the glycaemic index of the bread and, as protein is the most satiating macronutrient, it makes it more texturally satisfying and tasty.

Sourfaux or sourdough?

Sourdough is only sourdough if it contains a starter with live cultures or fermented flours (wheat, spelt, rye) or activated yeast (not baker’s yeast) and yet many companies sell “artisan sourdough” at a premium without these ingredients – check the packaging to make sure you’re getting real sourdough rather than ‘sourfaux’.

Sourdough is good for health as it is broken down in the colon not intestine in digestion and is fermented and has a less high glycaemic index and helps the gut microbiota. It is also lower carbohydrate and gluten and less likely to cause symptoms of IBS.

Which breads are really healthiest?

Less healthy

Wraps, tortillas and bagels are often ultra processed and contain added sugar and salt. If you want a wrap or bagel, get one without added sugar or salt or go for a low processed New York Bakery bagel, Fitzgerald’s multi seed bagels or a seeded tortilla.

Most gluten-free and diet “skinny breads”such as Genius, Sainsburys Free-From, Tesco Finest are ultra processed.

Burger breads, white rolls, and brioche bread contain added sugars which increase the glycaemic index of the bread. Naan bread is high GI white flour and contains added ghee which increases its saturated fat content.

More healthy

Brown bread

Hovis Wholemeal is a cheap (£1.20), less processed and tasty bread. Even better, try Hovis Seed Sensations (£1.50) which although ultra processed, has added fibre, vitamin E and protein rich seeds. Warburtons seeded loaf and plant power seeded loaf are also ultra processed, but contain seeds, rye, pulses, and grains which add health benefits.

Vogel Soya and Linseed bread is full of fantastic health benefits. It is not cheap (£2.40) but worth the price for health and tastes great in sandwiches. Dillon Organic Original Flax Keto Bread 250g is also great as this is super low glycaemic index and contains omega3 rich flax seeds. All Dillon bread has simple ingredients and yet a long shelf life.

Soda bread contains buttermilk which adds protein (but be careful if lactose intolerant).

Chapatis without added fat are unprocessed – often just wholewheat flour, oil, salt and water, but check the label to make sure.

Wholemeal pitta breads. These are cheap and contain just wheat flour, water, yeast, vinegar, salt. The Food Doctor Grains and Goodness pittas have added seeds and are delicious.

White bread

The French baguette can be part of a healthy diet. It is about portion and processing. This bread contains simply flour, water, salt and yeast, so is not ultra processed. On-the-go baguettes are often processed, so check the ingredients.

Tiger bread can be a great choice as it contains calcium and protein-rich cheese. However, watch serving size.

Focaccia has a high carb content but contains monounsaturated fat olive oil which makes it more satiating and helps with heart health.

Greek style flatbreads (see Deli kitchen) in Turkish and Greek restaurants are the best wraps as they contain added olive oil and tend to be less processed.

Sourdough

Jasons Sourdough is proper sourdough (instead of white bread labelled sourdough) as it contains fermented yeast, wheat flour and sprouted spelt. The best type is the seeded variety which is high in protein.

Waitrose “no 1 sourdough” is great as a sourdough as it contains starter cultures and rye flour and are far healthier than ultra processed bread (just wheat flour, water, wholemeal wheat flour, rye flour, yeast, salt, starter culture, durum wheat semolina), however they are still white flour bread (not wholegrain).

Co-op Tomato is also a proper sourdough and tastes good. And it contains unprocessed, polyphenol rich herbs and spices.

Gluten-free options

Some unprocessed gluten-free breads do tend to be lower carbohydrate and so good for weight loss and diabetes management. Living Seedful Gluten Free Pure Grain Bread tastes epic, and is low carb and minimally processed with high fibre, magnesium and omega 3-fatty acids.

This article originally included a reference to Schneider Brot German Vollkornbrot, Biona Organic Yeast Free Rye Chia & Flax Seed Bread (the wheat free variety), Dutch and Danish rye bread in a section about gluten-free bread options. Rye breads are wheat free but not gluten-free and we apologise for the error.