Dr Zac Turner reveals which types of bread are best for you

There’s one type of bread that contains a powerful compound able to fight against heart disease and cancer.

The great bread debate: which type is healthiest? Picture: Mae Mu/Unsplash

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr Zac Turner talks about the best breads for a healthy gut.

Question: Hi Dr Zac, what the bloody hell happened to bread?! Gone are the days where you could choose between white, brown and multigrain. Now there’s an entire shopping aisle dedicated to different types of bread, and I don’t know which one to choose!

Most of these new breads have added vitamins, oils, ‘omega-3s’ and other complex things. Are they really that much healthier or is it just marketing BS designed to make me think eating all these carbs won’t destroy my figure? I’ve been told our body can’t even process the stuff they add to it. – Churyl, 54, Darwin

Answer: You’re right, bread has exploded in recent years. I think the fact so many people became iso-bakers during the pandemic played a part, with brands pumping out more varieties to get people back to buying bread instead of baking it.

In its simplest form, bread is flour, water, salt and yeast – but nowadays some breads are loaded with additives, sweeteners and preservatives. A quick tip to ensure you don’t eat unhealthy bread: have a look at the ingredients list. If it looks too long and has words that are hard to pronounce, give it a miss.

Bread varitieties have exploded in recent years. Picture: Kate Remmer? Unsplash

As you say, many breads now include vitamins and minerals. This is called Fortification, and it’s where manufacturers will increase the nutrient content of the bread to provide health benefits. Fun fact: in the UK bread is legally required to have calcium, iron, Vitamin B1, and nicotinic acid added to the bread.

You are correct in saying our body may not have the ability to fully process the added vitamins and minerals in the bread. It all depends on the bioavailability of the nutrients. Some breads, such as a sourdough or rye, which have naturally occurring nutrients, have a high bioavailability.

Some breads, such as a sourdough or rye, have a high bioavailability. Picture: Vicki Ng/Unsplash

Clearly, some breads are more nutritious than others, but remember even the most healthy types must be eaten in moderation as part of a balanced diet. And to settle the age-old debate of white bread vs. brown bread: from a health perspective, brown is definitely better.

The flour used in white bread has been stripped of most of its fibre, vitamins and minerals for the purpose of the bread having a longer shelf-life. Whereas whole grain, or brown bread, has many more of the great naturally occurring nutrients.

While some of the new varieties coming out are actually great and worth a try, I personally favour the more traditional varieties. Here are my five best breads to buy:

Sourdough

Sourdough is made through a fermentation process, which helps its digestibility and bioavailability of nutrients. This means your stomach can process it easier, and your digestive tract can source more nutrients from it.

Flax seeds are high in plant-based omega 3 fatty acids. Picture: iStock

Flax bread

As you might guess, this bread is made with flax seeds, which are high in plant-based omega 3 fatty acids. This bread contains compounds such as lignans, which are great for heart health and protecting against certain cancers.

Whole wheat

Made from 100 per cent whole wheat flour, this is definitely the blander choice on my list, but its beauty lies in its simplicity. It has high fibre and contains iron and B vitamins.

Sprouted wholegrain bread is one of those new fad breads that I believe will stick around for a while. Picture: iStock

Sprouted wholegrain

It may be one of those new fad breads but I believe it will stick around for a while. It’s made from whole grains which have started to sprout from exposure to heat and moisture. This process of sprouting makes the nutrients easier to digest in the body.

It’s high in fibre, vitamins, minerals and doesn’t affect your blood sugar as much as other breads.

Vegan oat and coconut loaf bread. Picture: iStock

Oat bread

Just like oat milk, this bread may help lower your cholesterol. It’s made from oats and whole-grains.

Churyl, if you enjoy bread as part of a nutritious diet, you may not need to switch to a new type. If you enjoy brown or multigrain, stick to it. But there are other healthy options out there that can provide even more health benefits.

Got a question:

[e-mail]

Dr Zac Turner has a Bachelor of Medicine and Bachelor of Surgery from the University of Sydney. He is both a medical practitioner and a co-owner of telehealth service, Concierge Doctors. He was also a registered nurse and is a qualified and experienced biomedical scientist along with being a PhD Candidate in Biomedical Engineering

Originally published as Dr Zac Turner reveals which types of bread are best for you