Bread is one of humanity’s enduring staples. Cheap, filling, and portable, it’s been central to daily life and culture across civilizations. Its prominence continues today; just consider the supermarket, where bread can take up nearly an entire aisle. 

But here’s a key difference: while our ancestors tended to eat locally baked breads with whole grains, the scores of options in supermarkets—white bread, gluten-free tortillas, keto wraps, low-carb bagels—are usually far more processed. 

Only about 16% of American adults’ total intake of grains comes from whole grains—so the rest is further removed from its natural form. As with most foods, whether bread is good for you depends on which type, how it’s consumed, and what else you’re eating.

White bread vs. whole-wheat bread

An important distinction for health is whether bread is white or whole wheat. 

White bread is made from flour that was refined, which strips away much of the grain’s nutrition. Whole-wheat bread leaves the grain intact, offering more fiber, vitamins, minerals, and other beneficial compounds. (“Whole grain” is a broader category that can include other grains besides wheat, such as oats, rye, and barley.) During digestion, these qualities slow down absorption of carbohydrates, which is better for metabolism than quickly digested white bread.

The U.S. Dietary Guidelines recommend whole grains, including bread, since studies link diets with these grains to lower rates of diabetes, heart disease, and premature death. “Research suggests whole grains can benefit blood sugar, cholesterol, and even weight,” says Stephanie Lopez-Neyman, a registered dietitian, public-health researcher, and former assistant professor at the University of Arkansas for Medical Sciences. 

These findings should be interpreted with caution, since bread is just one of many grains included in the studies. And the benefits depend on your overall eating plan, Lopez-Neyman says. 

“Everything has to be considered in the context of the broader diet,” says Candida Rebello, a registered dietitian, assistant professor, and director of the Nutrition and Chronic Disease Program at Louisiana State University’s Pennington Biomedical Research Center.

By the same token, eating white bread in moderation won’t derail health if the rest of your diet is healthy on balance. “There’s no good or bad food,” says Jason Ewoldt, a wellness dietitian at Mayo Clinic. “The challenge is that the overall diet in the U.S. is so far removed from what research shows is beneficial.”

To maximize benefits, check fiber and carbs

Whole-wheat bread can be part of a nutritious diet largely due to its fiber. “The more fiber, the better,” Ewoldt says. 

Whole-wheat bread typically offers up to 5 grams of fiber per slice, compared to 1 gram in white bread. You should compare this number to the amount of carbohydrates. According to the Harvard School of Public Health, when choosing whole-grain foods, “for every 10 grams of carbohydrate there should be at least one gram of fiber.”

Eating too much white bread—with a higher ratio of carbs—could lead to health problems over time, especially if you’re pairing it with relatively unhealthy condiments like mayonnaise. “Some studies show a link between refined grains and higher risk of mortality and major cardiovascular disease events,” Lopez-Neyman says.

Carbs aren’t inherently bad. “They’re just generally the things we tend to overeat, like breads, crackers, chips, pastas—all the good stuff,” Ewoldt says. “I recommend the Mediterranean approach, where carbohydrates are only a quarter of your plate.”

Watch out for calories

It’s also important to monitor calories in bread, especially breads with more carbs. Each gram of carbs provides about four calories. 

“I would be concerned about the energy content if one slice has about 200 calories,” Rebello says. “You get many calories with two or three slices. Just be mindful of how much you’re consuming.”

Check the label for added sweeteners like molasses and high-fructose corn syrup, which add calories without enhancing nutrition.

Check out the vitamins and minerals

“Bread has gotten a bad rap because it’s classified as ultra-processed,” Rebello says. But part of the processing for some breads involves adding in vitamins and minerals, which can enhance its nutrition. 

Newer “reformulated” breads sometimes add ingredients like lupin flour that raise the protein and fiber content. Other breads include oats or barley, which contain a soluble fiber called beta-glucan, shown by research to lower levels of LDL cholesterol, Rebello says. Breads made with rye or other high-fiber grains may also contain soluble fibers that slow digestion, helping to blunt blood-sugar spikes.

Sprouted breads may enhance the bioavailability of these nutrients.

When bread is labeled “enriched,” that means some nutrients lost during refining—like B vitamins and iron—have been added back. Enriched grain products in the U.S. must by law be fortified with folic acid, which supports cell function. So refined bread can provide useful nutrients, including B vitamins and minerals like iron, zinc, and calcium—though typically less than whole-grain bread.

Watch the sodium

Excess bread can also be problematic because it’s high in another mineral: sodium. 

Too much sodium can increase blood pressure, and one slice of bread—whether white or whole-grain—can pack over 200 mg of sodium. According to the American Heart Association, just a teaspoon of salt maxes out the recommended daily intake. “If you’re enjoying a sandwich with all the fixings and condiments, that could be your daily allowance for sodium right there,” Lopez-Neyman says.

She also notes that “sodium content varies substantially between brands and bread types.” You can look for lower sodium breads that reduce sodium or eliminate it.

Other ways to bag the best bread

How much bread you have should be individualized based on who you are and your goals. If you’re training for a marathon this summer, “your carbohydrate and calorie needs, including bread, are markedly higher than someone looking to lose weight,” Ewoldt notes. For fewer calories, consider loaves sliced smaller or thinner.

Look for nutrition labels that list whole wheat or another whole grain (like whole rye) as the bread’s first ingredient, Rebello adds. That means it’s the predominant ingredient. “Otherwise, even if it’s brown, it’s refined,” Rebello explains.

Rebello knows a trick to enhance bread’s resistant starch—a type of carb that acts more like fiber. Breads with more intact grains, seeds, and fiber offer more resistant starch, which is more slowly digested for gentler effects on blood sugar. If you freeze the bread and then thaw and toast it, the resistant starch component of the bread is enhanced, Rebello says.

Switching from white bread to brown whole-wheat bread can be challenging psychologically. “If you’ve grown up having white bread, brown bread may just look funny,” Lopez-Neyman says.

An in-between option is sourdough bread, she adds. Sometimes white in color, it’s made with a fermented starter of wild yeast and bacteria, which helps the dough rise and gives the bread a tangy flavor, chewy texture, and potentially healthier glide path through digestion. For those who can’t eat whole grains due to an allergy or other aversion, sourdough is an alternative. 

Ewoldt likes sourdough’s taste and cites possible benefits, while noting more research is needed. Sourdough is probably healthiest if it’s made from whole-grain flour, since it’ll have more fiber and minerals than if it’s from white flour, Ewoldt explains.

When you can, try to weave in other fiber sources. “You can build your dietary pattern without bread,” Lopez-Neyman says. “Legumes like lentils generally produce a slower glycemic response and provide more fiber and protein per serving than many breads, including some whole-grain breads.”

It comes down to what’s sustainable for you. “The average person might not substitute lentils for bread,” Ewoldt says. “The lower-hanging fruit for many would be switching from white bread to whole-wheat. That feels achievable, and it would pay health dividends in the long-term.”