How to Choose the Healthiest Bread: An Accredited Practising Dietitian's Guide to the Bread Aisle
Choosing bread shouldn't feel confusing, yet standing in the supermarket bread aisle can be overwhelming. Wholegrain, wholemeal, sourdough, multigrain, high protein, low GI... where do you even begin?
🎥 In the Media: Featured on Sunrise: Navigating the Bread Aisle
Michelle recently joined the Sunrise team to discuss navigating the bread aisle and explain how to confidently choose a healthy loaf. Watch the segment below, then keep reading for the complete dietitian's guide.
In this article you'll learn:
✓ Which bread is my number one recommendation as a dietitian
✓ The difference between wholegrain, wholemeal, multigrain and sourdough
✓ Whether bakery bread is healthier than supermarket bread
✓ What the evidence says about preservatives
✓ Whether freezing bread really makes it healthier
✓ My simple supermarket bread shopping checklist
How to Choose the Healthiest Bread: An Accredited Practising Dietitian's Guide to the Bread Aisle
Confused by the bread aisle? You're not alone. After discussing this topic on Sunrise, I realised just how many Australians feel overwhelmed by the endless choice of breads and conflicting nutrition advice.
Wholegrain, wholemeal, sourdough, rye, multigrain, high protein, low GI, prebiotic... where do you even begin?
The good news is this:
You don't need to find the "perfect" bread.
As an Accredited Practising Dietitian, my goal isn't to tell everyone to eat the same loaf. It's to help you feel confident choosing a bread that suits your health needs, your family's preferences and your budget.
The research is actually much simpler than the marketing would have you believe.
Let's break it down.
White bread
White bread is made from refined flour, meaning the bran and germ have been removed during processing.
While white bread still provides carbohydrates for energy and is fortified in Australia with nutrients such as folic acid and thiamine, it generally contains less fibre than wholegrain varieties.
There is absolutely a place for white bread, perhaps alongside a bowl of soup, a fresh sandwich or for those who simply enjoy it, but it wouldn't usually be my first recommendation as an everyday loaf.
Wholemeal bread
Wholemeal bread is often confused with wholegrain bread.
The difference?
Wholemeal bread uses the entire grain, but it has been milled into a fine flour.
This means you're still getting the bran, germ and endosperm, making it a nutritious, fibre-rich choice.
For many families, wholemeal is an excellent everyday option.
Wholegrain bread
If I had to recommend one loaf for most Australians, wholegrain would be my number one choice.
Wholegrain bread contains the whole grain, with many of the grains remaining intact.
This provides:
More fibre
More vitamins and minerals
More phytochemicals
Greater satiety
A gentler rise in blood glucose after meals compared with many refined breads
Research consistently links higher wholegrain intake with a lower risk of cardiovascular disease, type 2 diabetes, bowel cancer and premature death.
If you remember one thing from this article, make it this:
Look for more whole grains.
MULTIGRAIN BREAD
Multigrain isn't always wholegrain
This is probably one of the biggest misconceptions.
Multigrain simply means multiple different grains have been added.
It doesn't tell you whether those grains are whole or refined.
Some multigrain breads are excellent because they contain multiple whole grains.
Others are made primarily from refined white flour with a few seeds or grains added for texture.
Rather than relying on the marketing on the front of the packet, flip it over and check whether the bread is actually made with whole grains and is a good source of fibre.
Is sourdough healthier?
Sourdough has developed quite the health halo and there is some truth behind it.
Traditional sourdough is naturally fermented, which may make it easier to digest for some people and can produce a lower glycaemic response than standard white bread.
However, not all sourdough is created equal.
Some commercial sourdough loaves use only small amounts of sourdough starter or fermentation.
My recommendation?
Choose a wholegrain sourdough where possible. That way you're getting the benefits of both whole grains and traditional fermentation.
What about high-protein, low GI and cholesterol-lowering breads?
The bread aisle now includes plenty of functional breads.
These can absolutely have a place, but I like to think of them as tools, rather than automatically healthier options.
For example:
High-protein breads can be useful for people trying to increase their protein intake, including older adults and active individuals.
Low GI breads may help some people manage blood glucose levels.
Cholesterol-lowering breads containing added plant sterols may benefit people with elevated cholesterol.
Prebiotic breads provide additional fibres that nourish beneficial gut bacteria.
For most Australians, however, starting with a quality wholegrain bread remains the simplest and most evidence-based approach.
Bakery bread vs supermarket bread
Another question I hear all the time is whether bakery bread is healthier than supermarket bread.
Bakery breads are often made fresh with fewer ingredients because they're designed to be eaten within a day or two.
Supermarket breads usually contain preservatives to help keep them fresh for longer.
This doesn't automatically make one healthier than the other.
In Australia, food additives and preservatives approved for use in bread undergo rigorous safety assessments.
Rather than focusing solely on the length of the ingredient list, I'd encourage people to consider the overall nutritional quality of the bread.
Instead of counting ingredients, count whole grains.
That's where the strongest evidence lies.
A simple way to choose bread
If you're standing in the supermarket wondering what to buy, here's my simple checklist:
✔ Choose wholegrain where possible.
✔ Aim for a bread that's a good source of fibre.
✔ Don't be fooled by marketing terms like "multigrain."
✔ Choose a loaf that your family genuinely enjoys eating.
Healthy eating is about what you do consistently—not finding the perfect product.
Did you know freezing bread has a hidden benefit?
Here's one of my favourite bread hacks.
If you're not going to finish your loaf within a few days, pop it in the freezer.
Not only does this reduce food waste and extend the life of your bread, but cooling and freezing also causes some of the starch to change into resistant starch.
Resistant starch behaves a little like fibre.
It is digested more slowly, may lead to a gentler rise in blood glucose and acts as a food source for beneficial gut bacteria.
The effect is modest, it doesn't suddenly transform white bread into wholegrain, but it's a nice bonus alongside the practical benefits of reducing waste.
The Bottom Line
Nutrition doesn't have to be confusing.
You don't need to memorise ingredient lists or chase the latest health trend.
For most Australians, the best advice is surprisingly simple:
✔ Choose wholegrain most of the time.
✔ Enjoy bread as part of a balanced diet.
✔ Don't fear preservatives.
✔ Freeze your bread to reduce waste (and enjoy a little resistant starch bonus!).
Most importantly...
Don't stress about finding the perfect bread.
Find a bread that suits your health goals, your family's tastes and your budget.
Because healthy eating isn't about perfection.
It's about building habits you can enjoy for life.
Hi, I'm Michelle Theodosi, an Accredited Practising Dietitian and founder of The Lifestyle Dietitian. My passion is helping people cut through confusing nutrition advice and build a healthy relationship with food using practical, evidence-based strategies that fit real life.
If you're looking for personalised support, you can book an appointment with our team here.