Not all bread is created equal.

Some breads are simple, wholesome and made with recognizable ingredients. Others are loaf-like shapes of refined grains, additives and preservatives.

Since many of us (eh-hem…me) eat sandwiches and toast with regularity, it’s important to know how to find a good store-bought bread.

Below is a guide of what to look for, as well as what brands I do and don’t recommend.

How to Choose a Healthy Store-Bought Bread

Choose breads with these terms:

• This is ideal. Buy products that say this.
• No refined grains or refined flour were used.
• Has at least 3 grams of fiber per 100 calories.
• May include other whole grains besides wheat: oats, oat bran, spelt, flax, chia, quinoa, millet, rye, or barley.

• Made with only whole wheat flour, no refined flours.
• What you’ll see in the ingredients list: stone-ground whole wheat, 100% whole wheat or whole wheat.

• Has at least 2.5 grams of fiber per serving.
• May or may not be 100% whole grain, so also check the ingredients list.

• Has at least 5 grams of fiber and less than 3 grams of fat per serving.
• Make sure the product is also 100% whole grain, to make sure there’s not fiber being added to refined grains

Be wary of these terms:

• This means nothing. All bread (except gluten-free) is made from wheat. Look for whole wheat. 
• If see “enriched wheat flour,” or “unbleached wheat flour” or “fortified wheat flour” in the ingredients list — don’t be fooled, these are not whole grains.

• Watch out! — many products that are super high in fiber (like 10-25 grams/serving) have unnatural additives — and these added fibers are not as healthy as naturally occurring fiber. Plus they may cause bloating, gas, discomfort, etc.
• Good clues that a product has synthetic/fake fiber:
  • The bread is white, like a “country white bread” — then it’s not whole grain. Whole grain bread will be brown.
  • If the product is not the type of food that would normally have fiber (a grain, fruit, or vegetable) — like a Pop Tart, candy, beverage, or yogurt.

• There might be some whole grains, but the product is not 100% whole grain
• This term is used to get you to believe a product is healthy, when it probably isn’t the best choice.

Now with Whole Grains

• This doesn’t mean anything.

Breads I Love:

• Any bread whose ingredients are: water, whole wheat flour, salt.
• Food for Life breads – like Ezekial, Sesame, and 7-grain bread
• Trader Joe’s 100% whole wheat Tuscan Pane
• Dave’s Killer Bread
• Rudi’s Organic

Brands to Avoid:

• Sara Lee
• Pepperidge Farm
• Kings Hawaiian
• Thomas (including their English muffins)
• Orowheat / Arnold
• Generic /private label brands (unless the bread is organic)

Any other healthy breads you like that aren’t included here?