How healthy is your supermarket loaf? Here are the ones to avoid (2024)

FAQs

How healthy are supermarket loaves? ›

Ultra-processed loaves are often low in fibre because the goodness has been refined out of the flour. And many contain additives including preservatives, emulsifiers and stabilisers, which are now being linked to conditions such as poor gut health.

“Not all supermarket bread is inherently 'bad' or ultra-processed. While many supermarket breads contain additives and preservatives to enhance shelf life and texture, there are options available that prioritise whole ingredients (although food additives are deemed safe by regulatory bodies).

To craft the healthiest sandwich, bread made from sourdough or whole grains is the best option as both are filled with fiber, vitamins, minerals, and other important nutrients. For the inside of the sandwich, you can't go wrong with vegetables and a lean protein such as tuna, turkey, or chicken breast.

For example, bread made from wheat flour, water, salt and yeast is a processed food. However, if emulsifiers, colourings or preservatives were added, the bread would be ultra-processed.

Wholegrain and dark rye breads are less processed than white breads, for example, and they tend to have more nutrients. Ezekiel breads and authentic sourdoughs are also great options.

The question you should be asking is "why is supermarket bread so cheap?". The answer is that the supermarket does everything it can to cut corners and produce bread as quickly and cheaply as possible. They use high-speed mixing, a ton of additives and lots more yeast.

Whole grain or sprouted grain breads with minimal ingredients can be a nutrient-dense and delicious addition to a healthy diet. “Sprouted grain bread is typically higher in protein, fiber and beneficial vitamins and minerals than other breads,” says Sassos.

When is bread not healthful? The highly processed flour and additives in white, packaged bread can make it unhealthful. Consuming too much white bread can contribute to obesity, heart disease, and diabetes. However, buying bread with the word “whole” as the first ingredient still does not guarantee a healthful product.

Peanut butter packs many health-promoting nutrients that benefit heart health, blood sugar, and weight management. The nut butter might help you get a good night's rest and help you feel full longer. Peanut butter can be a good companion to apples, bananas, chocolate, or simply eaten by the spoonful.

What's the healthiest thing to eat at Subway? ›

The oven-roasted turkey sub is a dietitian favorite. “The healthiest sub at Subway is a 6-inch roasted turkey sub on a whole-wheat roll,” says Lisa Andrews, RD, owner of Sound Bites Nutrition. “Add lots of shredded lettuce, tomatoes and onions to boost its antioxidant and fiber content,” she recommends.

Good sandwich choices include sliced deli or rotisserie chicken, turkey, ham, lean roast beef, canned salmon or tuna, nut butter, grilled tempeh or tofu, smashed cooked beans, and reduced-fat cheese.

Which bread is the healthiest at Subway? Generally, Subway's “Hearty Multigrain” is going to be the healthiest choice. Compared to the Artisan Italian, Italian Herbs and Cheese, Jalapeño and Cheddar, Flatbreads and Wraps, it's a lower calorie option and notably has a touch more fiber and protein.

Bread can be a good source of fibre and protein

Proteins are the building blocks of our body, and also help keep us full. In addition to fibre and protein, whole grain breads are also a source of B vitamins, folate, iron, and even calcium.

Shop-bought bread is often high in sugar and salt. “Some shop sandwiches are higher in calories than a McDonald's quarter-pound burger! For example, an M&S chicken and smoked bacon salad sandwich contains 694 calories which is more than a Pizza Express Margherita pizza (683 calories!).

Store-bought bread is also often higher in sodium and contains more trans fats due to margarine and vegetable shortening. Whereas, in your homemade bread, you can use healthy unsaturated fats such as extra virgin olive oil or grapeseed oil.

While most ready meals you can buy from any supermarket can be a quick hit to fill you up when you don't have time to cook, they often lack nutritional content. Ready meals are also typically quite cheap, and this is because the quality of the ingredients is not the best.