Just like Oprah, I love bread. All kinds of bread, too—toast, sandwiches, garlic bread, homemade bread straight from the oven…yum. But because whole grain bread may be better for you than others, I try to choose it more often. The 2020-2025 Dietary Guidelines for Americans recommend making at least half your grains whole. Whole grains have beneficial fiber that refined grains don’t—and fiber is good for your gut health, heart health, blood sugar and more.
Unfortunately, a walk down the bread aisle can quickly throw you into a state of confusion—there are so many options to choose from! But there is one type that always stands out to me as a good choice—sprouted grain bread. These breads are often found in the freezer, and they’re made with whole grains. They also tend to have less sodium and more protein than many other types of bread.
Here are a few reasons why I love sprouted grain bread—plus a bit more on what to look for when you’re buying bread.
Pictured Recipe: Avocado Toast with Sprouts
Whole Grains
Sprouted grain breads are made from sprouted grains. That means they contain whole grains as the first ingredient, so the beneficial fiber and vitamins remain in the bread. Sprouted grains are a bit different than regular grains because of the process of sprouting. The grains are soaked, which begins a process of sprouting, and because of that process, they may be more easily digestible. Look for whole grains first on the ingredient list.
Protein
This varies by brand, but sprouted grain bread tends to have 4 to 5 grams of protein per slice. That means if you make a sandwich, you can get 10 grams of plant-based protein just from the bread—and that’s before you add any protein-rich fillings! White bread has just 2 grams of protein per slice, but some non-sprouted whole-grain breads can also have 4g per slice. Protein is important because it helps keep you satisfied for longer, and it’s nice to balance the carbs in the bread. Check the labels when you shop and look for bread with at least a few grams of protein per slice.
Fiber
Like any whole-grain bread, you’ll get the fiber benefits with sprouted-grain bread. Most have about 3 grams per slice. And since most Americans don’t hit the recommended amounts—25 grams of fiber per day for females and 38 grams per day for males—eating sprouted grain bread can be an easy way to add to your daily fiber quota.
Fiber helps slow down digestion and prevent blood sugar spikes—and subsequent crashes. Choosing whole-grain bread can help you get more fiber, in addition to eating other whole grains and plenty of fruits, vegetables, beans, nuts and seeds.
No Added Sugar
Bread could be a sneaky source of added sugar, even in whole-grain options like multigrain or whole-wheat. Some have more than 1 teaspoon (4 grams) per slice. Many types of sprouted grain bread have no added sugar or just 1 gram. Added sugar in and of itself isn’t necessarily a bad thing, but it’s something most of us get too much of in our typical diets. Personally, I’d rather have mine in a cookie or something I’m really going to enjoy.
Lower in Sodium
Sodium is another nutrient many of us get too much of. Believe it or not, bread is actually the number one source of sodium in our diets. Lots of bread products have a fair amount of sodium—and that’s before you start adding salty toppings like cold cuts or cheese. Sprouted grain breads tend to be lower in salt, but always check labels, especially if you’re being mindful of the sodium in your diet.
Carb Counts
If you have diabetes or you’re keeping an eye on your carb intake, sprouted grain breads have about 15 grams per slice, which is considered one carb serving. They’re not necessarily lower in carbs than other types of bread, but since the slices tend to be smaller, they may have a more modest carb count than some bigger bakery-style slices.
The Bottom Line
In general, you want to look for whole-grain bread that has some fiber, protein and not too much sodium or added sugar per slice. Sprouted grain bread hits all those marks and has a hearty texture that I think is delicious—especially when toasted. Look for it in the freezer section or natural section of the grocery store if you don’t see it in the bread aisle. I still enjoy other types of breads, including whole-wheat bread, sourdough bread and white bread sometimes, but I almost always have sprouted grain bread in my freezer for making my favorite breakfast or a sandwich.
