Whole wheat bread is the healthiest option due to its high nutrient and fiber content, according to experts. These fibers aid digestion, promote a healthy gut microbiome, and help regulate blood sugar levels, potentially reducing the risk of colon cancer and type 2 diabetes.

While bread has faced criticism due to its carbohydrate content, nutritionists argue that this is an oversimplification. It has not been proven that low-carb diets are more effective for weight loss than diets that simply reduce fat, protein, or overall calories.

Beyond fiber, bread, particularly from bakeries, often contains iodine-containing baker’s salt, which is important for thyroid health. This has been added to bread since the 1960s to prevent iodine deficiency and goiter, although it is not mandatory since 2009. However, excessive salt consumption from bread can contribute to high blood pressure and cardiovascular issues.

The type of bread also matters, with white bread made from flour, brown bread from meal, and whole wheat bread containing all parts of the grain kernel, including the germ and bran, which are rich in nutrients and fiber.

The toppings you choose also have a significant impact on the healthiness of your bread consumption. Opt for healthier spreads like margarine, natural peanut butter, lettuce, tomato, and cucumber instead of sugary jams, sprinkles, salty cheeses, and processed meats.