What Are The Healthiest Breads?

What Are The Healthiest Breads?

From home bakes to white sliced and everything in between, bread is a staple in many of our diets, but is bread actually good for you? And should you eat it if you’re trying to lose weight? In this article, we explore the healthiest breads and those you’d be better off avoiding.


According to the National Association of British and Irish Flour Millers (NABIM), bread is bought by 99.8% of British households, with the equivalent of nearly 11 million loaves sold every day across the UK. It’s fair to say bread is a big part of our diets. But how healthy is bread?

Not all bread is created equal. In fact, it can range from being a nutritious addition to a nutritional disaster depending on which one you pick. Some breads are highly processed, containing refined, starchy carbohydrates and numerous synthetic additives. Others are minimally processed and nutrient dense. To help you make the healthiest choices, below we’ve ranked a few popular bread choices from worst to best in terms of their nutritional value.


Generally speaking, if a food is wrapped in plastic, contains a long list of ingredients and contains additives or preservatives, it can be labelled as ultra-processed. So yes, the majority of supermarket sliced loafs are UPFs. Increasingly, people are understanding the link between ultra-processed foods (UPFs) and negative health conditions. A recent study in China found that higher consumption of ultra-processed foods was associated with a higher risk of cardiovascular events, including cardiovascular disease morbidity and mortality, myocardial infarction, stroke, and coronary intervention. Another recent study found that higher intake of ultra-processed foods was associated with increased risk of cardiovascular disease and high blood pressure in middle-aged women in Australia. Read our guide to Ultra Processed Foods here.


Whether you can eat bread and still lose weight depends on a number of factors. These including the type of bread, how much of it you eat, and whether it suits you personally.

Most breads are made from primarily starchy carbohydrates. As these carbs are an easily energy source, the body will typically prioritise burning these carbohydrates for energy, over burning stored body fat. Low carbohydrate diets can promote fat loss by depleting the body of it’s easy energy supply and encouraging it to turn to burning stored body fat instead. As a team of nutritionists, we don’t recommend regularly basing meals on starchy carbohydrates for health or weight loss. However, unless you’re especially sensitive to carbohydrates or are on a ketogenic diet, you should be able to eat a moderate amount of good quality bread and still lose weight. Just remember to eat it with a source of protein and healthy fats. This will slow the release of carbohydrates into the blood stream and avoid a blood sugar spike.

With that in mind, let’s take a look at your healthiest bread options. Below we’ve ranked the worst to best breads on offer.



Pre-packaged white sliced bread is the worst of the worst in its category. Most nutrients found in the ingredients are stripped away (and then re-added) in the refining process. Once consumed white bread quickly breaks down into simple sugars and raises blood sugar levels. The result? A spike in energy followed by a dip. The longer shelf life of these kinds of bread is also down to added preservatives such as calcium propionate. This additive has been shown to have negative effects on health when consumed frequently.


Many people believe that picking brown over white is a healthy option when it comes to big-brand sliced bread. Unfortunately, it’s only marginally better. A like for like brand comparison of wholemeal vs white sliced loaves shows there is more than double the dietary fibre in the brown option, but many of the undesirable additives are the same.


Sourdough is one of the healthier formats of bread. The fermentation process of sourdough when compared to other forms of bread improves its nutritional value and makes it a more gut-friendly option. If traditional fermentation methods and whole wheat are used, sourdough has a reduced phytate level which results in a higher level of soluble magnesium. If you’re buying shop-bought versions rather than home baked or artisan bakery breads though, check the ingredients for additives.


Rye bread is made with whole grains, has a lower glycemic index, and is generally higher in fibre than other bread types. It provides higher levels of micronutrients such as B vitamins and antioxidants too. This more nutrient dense, slow releasing carb is likely to keep you fuller for longer, rather than leading to an energy spike and crash.


Buying freshly-baked healthy rye or sourdough breads is a much better idea than opting for your classic supermarket sliced loaves. But if you want the ultimate healthy bread, your best bet is to make your own. We often recommend a recipe called the Life Changing Loaf of Bread. It uses nuts, seeds, oats and coconut oil for a really simple and delicious healthy loaf.


We are a team of qualified nutritionists who specialise in weight loss. If you’re ready to overcome your weight challenges, achieve your goal weight and maintain it long term, we can help. You can use this link to book in for a complimentary call. This is an opportunity to talk through your challenges with a member of our team and decide together whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to request a copy of our brochure and we will get back to you soon.

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Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.

Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.


Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.


To enquire about working with Sarah, please contact us.



Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.


Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.


Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.


To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.



Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of th clinic.


Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning.


A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.


Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.


Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.


To enquire about working with Stéphanie, please contact us.


Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.


Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.


Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!


To enquire about working with Inna, please contact us.



Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.


After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.


Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 


To enquire about working with Ania, please contact us.

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