Supermarket shelves offer a dizzying variety of bread, but the type you choose could have a significant effect on your health.
Like many others, I started baking sourdough during the Covid-19 lockdown in 2020. The BBC had shared a simple guide, and with a gifted starter from a friend, I began my bread-making journey. After a few failed loaves, I eventually found my rhythm, and my homemade bread turned out not just edible, but delicious. I don’t follow a strict recipe, but it usually turns out well.
Initially, I baked bread simply because I liked the taste. But as I learned more about ultra-processed foods (UPFs) – which often include added sugars, salts, fats, and synthetic additives – I realized that homemade sourdough offered a healthier alternative. Five years later, I still use the same starter, and it’s become a regular part of my kitchen routine.
Convenience vs Health
Not everyone has the time or resources to bake fresh bread at home, and artisan sourdough can be pricey. Supermarket bread is far more convenient and affordable, but with so many options available, it’s hard to know which is actually good for you. So, what kind of bread should you be reaching for?
The Chorleywood Method
Back in the late 1950s, a team of UK scientists developed the Chorleywood Bread Process, a method that significantly sped up bread production. By adding hard fats, extra yeast, and chemical additives like enzymes and emulsifiers, they could produce dough quickly with lower-protein British wheat.
This process allowed bread to be made faster and more cheaply, while also increasing shelf life. Today, around 80% of commercial bread is still made using this method. Ironically, although it was intended to help small bakers, it ended up benefitting large industrial producers, contributing to the decline of independent bakeries.
The Slow Rise of Sourdough
In contrast, sourdough is made slowly and naturally. It requires mixing flour, water, salt, and a starter – a live culture of wild yeast and bacteria. The dough is left to ferment, sometimes over 24 hours, which develops flavor and improves texture. I typically proof my dough overnight in the fridge, and the entire process can take up to 36 hours from start to finish.
This slow fermentation doesn’t just enhance taste – it also comes with notable health benefits. Sourdough is easier to digest thanks to the breakdown of proteins and complex carbohydrates. It also reduces levels of FODMAPs, sugars that can cause digestive issues. Additionally, it supports gut health by feeding beneficial microbes and may help manage blood sugar levels. Some studies have even found that sourdough leaves people feeling fuller for longer, though not all research agrees.
Ultra-Processed Bread: What’s the Issue?
Many supermarket breads are classified as ultra-processed foods due to added emulsifiers, preservatives, and other industrial ingredients. In some countries, bread even contains additives like potassium bromate, which has been linked to cancer risk.
A 2020 study found that about 54% of the UK’s average calorie intake comes from UPFs – and bread makes up a large part of that. As a rule of thumb, if your bread has five or more ingredients, or contains things you wouldn’t normally have in your kitchen, it’s likely ultra-processed.
Mass-produced bread often includes additives to improve texture, extend shelf life, and replace nutrients lost in production. Though convenient, these additives have raised health concerns. However, not all supermarket bread is bad – some researchers caution against generalizing all UPFs as unhealthy.
To make healthier choices, look for breads with minimal ingredients and opt for wholegrain over white where possible.
Why Wholegrain Matters
Wheat grains contain three main parts: the germ (rich in protein), the bran (high in fibre), and the starchy endosperm. White bread typically removes the germ and bran, leaving only the endosperm. Wholegrain bread, on the other hand, retains all parts of the grain, preserving nutrients like vitamin E, folate, magnesium, and fibre.
Wholegrains have been linked to numerous health benefits, including lower risk of heart disease, better digestive health, and reduced risk of certain cancers. They also help regulate blood sugar and keep you feeling full longer. One study showed that people who ate three servings of wholegrain daily had lower BMIs and less belly fat than those who ate refined grains.
Be aware that not all “seeded” or brown-colored bread is wholegrain – always check the ingredient list. And if white bread is hard to give up, you can still add wholegrains to your diet through brown rice, wholegrain pasta, oats, and even popcorn.
A Better White Bread?
Despite its lower nutritional value, white bread remains the most popular choice in the UK. That may change, though, thanks to new research aimed at creating a more nutritious white loaf.
Scientists at Aberystwyth University are working on a wholemeal bread that looks and tastes like white bread. Their recipe includes small amounts of legumes like peas and beans, along with wholegrain cereals, wheat germ, and bran. They’re also experimenting with grains like teff, millet, and sorghum, and seeds such as quinoa, to boost fibre, iron, zinc, and vitamin content.
Early prototypes have been well received, but this innovative bread may still be a couple of years away from supermarket shelves.
So, What’s the Best Bread?
In the end, your choice of bread will depend on personal preference, lifestyle, and budget. But if health is a priority, opting for wholegrain or naturally fermented bread like sourdough may offer better nutrition – and potentially better long-term benefits.
