8 Breads You Should Avoid Buying And 8 Great Options Approved By Dietitians
Bread has been a staple in our diets for thousands of years, but not all loaves are the same. With grocery store shelves packed with options, it’s easy to get overwhelmed by clever marketing and misleading health claims.
That is why I’ve consulted with top dietitians to identify which breads you should leave behind on your next shopping trip, and which healthier alternatives deserve a spot in your cart.
1. White Wonder Bread: The Fluffy Nutritional Wasteland
Remember those squishable white bread sandwiches from childhood? While nostalgically soft, these ultra-processed loaves offer virtually zero nutritional benefits.
The manufacturing process strips away fiber, protein, and essential nutrients, leaving behind simple carbs that spike blood sugar faster than a sugar cube dissolves in hot coffee.
Even the added vitamins are synthetic versions that your body struggles to absorb properly.
2. Cinnamon Raisin Swirl: Sugar Bomb in Disguise
Don’t be fooled by the wholesome-sounding raisins! Your average cinnamon raisin bread packs a shocking amount of added sugar, often more than 5 grams per slice.
Many brands add high fructose corn syrup alongside the raisins, meaning your breakfast toast could contain more sugar than some cookies.
The cinnamon might offer minimal health benefits, but they’re completely overshadowed by the sugar content.
3. Texas Toast: The Heart-Stopping Thick Cut
Texas toast might be deliciously thick and perfect for sopping up barbecue sauce, but nutritionally, it’s a disaster. My uncle, a cardiologist from Houston, refuses to keep it in his home despite his Texan roots.
Each slice contains nearly twice the calories and refined carbohydrates of regular bread. Most varieties come pre-buttered with hydrogenated oils containing trans fats – the worst kind for cardiovascular health, making this a heart attack waiting to happen.
4. Bagels as Big as Your Face: The Carb Overload
Those jumbo-sized bagels at your local shop aren’t just a tasty breakfast – they’re a carbohydrate bomb. A single commercial bagel equals 4-5 slices of bread in carbohydrate content!
Most are made with refined flour and contain minimal fiber or protein to slow digestion. The result? A quick energy spike followed by a crash that leaves you hungry again.
Their dense texture also means they pack more calories than you might expect.
5. Hot Dog and Hamburger Buns: Chemical Preservative Paradise
Ever wonder why those packaged hot dog buns stay mysteriously soft for weeks? The secret isn’t magic – it’s chemicals. Last summer, I found an unopened package in my pantry from the previous year’s cookout, and it still looked perfectly edible (though I didn’t dare try it).
These buns typically contain azodicarbonamide (the same chemical found in yoga mats), calcium peroxide, and various dough conditioners that help extend shelf life but offer zero nutritional benefits to your body.
6. Pillsbury Crescent Rolls: Flaky Fat Triangles
Those convenient pop-and-bake crescents might make dinner prep easier, but they’re essentially junk food masquerading as bread. Each triangle contains artificial flavors, hydrogenated oils, and more chemicals than ingredients you’d find in a real bakery.
The buttery taste comes from artificial flavoring rather than actual butter. With nearly 6 grams of fat per roll and minimal protein or fiber, these contribute empty calories without satisfying hunger or providing meaningful nutrition.
7. Focaccia: The Oil-Soaked Sponge
That dimpled Italian flatbread glistening with olive oil might seem like a Mediterranean health food, but traditional focaccia absorbs shocking amounts of oil during preparation. One 2-inch square piece can contain up to 4 grams of fat!
While olive oil offers some health benefits, the sheer quantity in most focaccia recipes makes it a high-calorie choice.
Commercial versions often use lower-quality oils and add extra salt, further diminishing any potential health benefits from this bread.
8. Gluten-Free Bread (When You Don’t Need It): The Expensive Imposter
Unless you have celiac disease or diagnosed gluten sensitivity, gluten-free bread isn’t doing your health or wallet any favors. My cousin jumped on this bandwagon and spent three years paying triple for bread that actually contained more sugar and less nutrition than regular varieties!
Most gluten-free breads contain refined alternative flours, added starches, and extra fat to mimic the texture of wheat bread. They typically have less fiber, less protein, and more additives than their gluten-containing counterparts.
9. Ezekiel Bread: Ancient Grains for Modern Health
Unlike most commercial breads, Ezekiel bread contains no flour! Instead, it’s made from sprouted whole grains and legumes, including wheat, barley, millet, lentils, soybeans, and spelt.
The sprouting process increases nutrient availability and reduces phytic acid, which can block mineral absorption.
With 4 grams of protein and 3 grams of fiber per slice, Ezekiel bread offers complete protein containing all nine essential amino acids – something rarely found in bread products.
10. Alvarado Street Bakery Sprouted Sourdough: The Digestive Friendly Option
For those with mild wheat sensitivities, this sprouted sourdough offers a potential solution. The combination of sprouting and fermentation breaks down gluten proteins and phytic acid, making nutrients more bioavailable.
The fermentation process creates naturally occurring probiotics that support gut health. With organic ingredients and no added oils or sweeteners, this bread provides complex carbohydrates that digest slowly, preventing the blood sugar spikes associated with conventional breads.
11. Silver Hills Sprouted Power: The Canadian Health Champion
This Canadian bakery produces exceptionally nutritious bread using a unique sprouting process that maximizes nutrient availability. Their Squirrelly bread variety contains sprouted wheat alongside sunflower seeds, flax, and sesame seeds.
Each slice provides 6 grams of protein and 5 grams of fiber with just 1 gram of sugar. The company maintains strict organic standards and uses no dough conditioners, preservatives, or artificial ingredients, resulting in bread that requires refrigeration but delivers superior nutrition.
12. Mestemacher Whole Rye Bread: The German Fiber Powerhouse
Germans take their bread seriously, and this dense, rectangular loaf proves it! Made from whole rye kernels, water, and salt, Mestemacher creates authentic pumpernickel that bears no resemblance to the soft American versions.
Growing up, my German grandmother always kept this in her pantry, claiming it was the secret to her longevity. With 8 grams of fiber per serving, it ranks among the highest-fiber breads available.
The natural fermentation process creates a distinctive sour flavor while extending shelf life without preservatives.
13. Vermont Bread Company Soft Whole Wheat: The Family-Friendly Transition
Transitioning picky eaters to whole grains can be challenging, but this bread makes it easier. Vermont Bread Company creates a softer whole wheat bread that maintains nutritional integrity without the dense texture that turns off some consumers.
Made with 100% whole wheat flour and sweetened with honey rather than high fructose corn syrup, each slice provides 3 grams of fiber.
The company avoids artificial preservatives, using natural cultured wheat instead to maintain freshness.
14. Trader Joe’s Whole Grain Fiber Bread: The Budget-Friendly Nutritional Bargain
Healthy bread doesn’t have to break the bank! Trader Joe’s whole grain fiber bread delivers exceptional nutrition at roughly half the price of comparable brands. Each slice contains an impressive 5 grams of fiber and 5 grams of protein.
The ingredient list includes whole wheat flour, oat fiber, wheat gluten, and flax seeds without artificial preservatives or high fructose corn syrup.
For those watching calories, each slice contains just 50 calories while still providing substantial nutrition and satisfying texture.
15. Manna Organics Millet Rice Bread: The True Gluten-Free Champion
For those with celiac disease or genuine gluten sensitivity, this bread offers nutrition without compromise. Unlike many gluten-free options that rely on refined starches, Manna Organics uses whole grain millet and brown rice as its base.
The bread contains organic apple cider vinegar, which provides a subtle sourdough flavor while improving digestibility.
With no artificial ingredients, this bread freezes beautifully – I slice the entire loaf before freezing and toast pieces as needed to maintain freshness.
16. Base Culture Paleo Bread: The Grain-Free Innovation
Completely grain-free bread sounds impossible, but Base Culture has cracked the code using almond butter, eggs, golden flaxseed meal, and arrowroot flour. The result is a nutrient-dense option for those following paleo or grain-restricted diets.
Each slice provides 4 grams of protein and healthy fats that keep hunger at bay. While the texture differs from conventional bread, it toasts well and holds up to sandwiches without crumbling – something many grain-free alternatives struggle with.