Unlocking Healthy Bread Choices: Avoiding Sneaky Ultra-Processed Options for a Better Diet!

Research increasingly highlights the detrimental effects of ultra-processed foods, which are manufactured items filled with unhealthy additives. These foods account for over 73% of the food supply in the U.S., and bread often falls into this concerning category. Experts suggest ways to choose less processed bread, such as opting for whole wheat varieties and being vigilant about unfamiliar ingredients.

It’s widely recognized that avoiding ultra-processed foods is vital for maintaining good health. Numerous studies have linked these foods to severe health issues, including dementia, cardiovascular diseases, and various cancers.

The definition of ultra-processed foods is broad, and a staggering 73% of the U.S. food supply falls into this category. While items like hot dogs, brightly colored candies, and traditional junk foods are recognizable, other foods, particularly many types of bread found in grocery aisles, are less obvious.

Bread is a staple in many households, making it challenging for those striving to limit their consumption of ultra-processed items. Here’s what you should consider when searching for less-processed bread options and what exactly qualifies as ultra-processed bread.

Understanding Ultra-Processed Bread

Why is some bread classified as ultra-processed? Foods are categorized by their processing level using the NOVA scale. Here’s a breakdown of the four main categories:

• Unprocessed or minimally processed foods: These are foods in their natural state or have seen minimal alterations, such as avocados, milk, and apples.
• Processed culinary ingredients: These items have undergone slight processing, including pressing and refining, like olive oil and almond flour.
• Processed foods: These contain additional ingredients like sugar, oil, or salt that alter their natural state, such as canned tuna or certain cheeses.
• Ultra-processed foods: These are packaged foods with added ingredients like artificial flavors, colors, preservatives, and other substances to maintain texture.

Typically, bread belongs to the processed foods category since it consists of flour, salt, sugar, yeast, and water. However, certain additives can push bread into the ultra-processed category.

“The moment you have specific additives in the bread, it suddenly becomes ultra-processed,” said Giles Yeo, PhD, an expert in ultra-processed foods.

Additives such as high fructose corn syrup, preservatives, and emulsifiers enhance taste and texture while giving bread extended shelf life. Though some argue that labeling staple foods like bread as ultra-processed is controversial, it’s crucial to understand the nuances in classification.

Identifying Ultra-Processed Bread

To determine if a bread is ultra-processed, reading the ingredients list is essential. According to Samantha Snashall, RDN, a nutritionist, “The longer the list and the more unfamiliar the words, the more likely it is to be ultra-processed.”

Typically, bakery bread is not classified as ultra-processed. Morgan Dickison, RD, notes that “If bread from the bakery is stale by dinner, it’s likely not ultra-processed.”

When evaluating bread types, consider the grains used. Whole grains maintain all parts of the grain kernel, ensuring more fiber, vitamins, and minerals than refined grains. Researchers recommend seeking bread made with whole grains, ideally at the top of the ingredient list. Look for terms like whole-grain flour or oats.

Marketing phrases like “whole wheat” can sometimes be misleading. It’s crucial to examine the ingredient list closely, as packaging language may not reflect actual content. Snashall emphasizes, “Just because it says ‘wheat’ or ‘whole wheat’ doesn’t necessarily mean it 100% actually is.”

Making Healthy Choices

In choosing between whole wheat ultra-processed bread and less-processed white bread, you should consider your health goals. If you’re managing blood sugar levels, whole wheat may be a healthier option since it retains more fiber, which white bread lacks. But be mindful of added sugars in whole wheat varieties, such as honey whole wheat, which can counteract some benefits.

Ultimately, it may not always be feasible or necessary to completely avoid ultra-processed bread. “Ultra-processed foods are ubiquitous in our food system,” Dickinson remarks. “Just do your best.”