What's the healthiest bread to eat?

With countless supposedly healthy breads hitting the shelves, choosing the ideal base for your avocado toast has never been so difficult. So, with the help of nutritionists Jen McDaniel and Frances Largeman-Roth, we give you the nutritional lowdown on popular bread varieties, so you can decide which slice is right for you.

Whole Wheat

Best For: Most people, as long as they're not gluten sensitive. 

Nutritionist's Take: This is the healthy pick for most folks, as it contains a decent amount of both protein and fibre, but make sure you read the label—the first ingredient should be "whole wheat flour," and high fructose corn syrup and other sweeteners shouldn't be near the top of the list, says Largeman-Roth.

Sprouted Grain 

Best For: People who may be mildly gluten-sensitive or have difficultly digesting regular wheat bread. 

Nutritionist's Take: The process of sprouting grains before they're ground into flour seems to minimize presence of phytic acid, which may make it a bit easier to absorb minerals like iron and calcium from your bread, says McDaniel. They also contain a bit less gluten. But overall, the nutritional differences compared to whole wheat are minor.

Gluten-Free 

Best For: People with celiac disease or gluten-sensitivity 

Nutritionist's Take: Read ingredient lists carefully. Most gluten-free breads are made from corn or rice starch and have a low fibre content, along with added fats and sugar to improve taste, says McDaniel. Look instead for one made with chickpea flour, oat flour, or whole gluten-free grains like millet and quinoa, which pack a filling fibre punch.

Grain-Free 

Best For: People with celiac disease, gluten-sensitivity, or those following aPaleo diet 

Nutritionist's Take: The health profile of these breads will depend on their ingredients. Seek out those that contain at least 2 to 3 g of fibre—which is more likely to occur with grain-free breads made from almonds and flaxseeds, says McDaniel. Steer clear if you have an egg or nut allergy, advises Largeman-Roth.

Sourdough

Best For: People who may be mildly gluten-sensitive or have difficultly digesting regular wheat bread.

Nutritionist's Take: Quality sourdough bread is made from a sourdough starter culture and has undergone a long fermentation process, which may help make it easier to digest, says McDaniel. A recent study also found that sourdough and sprouted grain breads helped keep blood glucose levels more stable than other types of bread. 

Rye

Best For: People who want a bread with an extra filling edge 

Nutritionist's Take: Most conventionally sold rye bread is a bit of a nutritionally dud, containing refined wheat flour and only around a gram of fibre, says McDaniel. However, if you can get your hands on a quality rye with "whole rye" near the top of the ingredient list, it may be worth it—rye contains resistant starch, a type of carb that acts like fibre, filling you up and helping you feel satisfied longer, says Largeman-Roth.