Can’t resist white sliced bread? Here are the ‘healthiest’ loaves to buy

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The simple white sliced loaf has been a staple of British life for about 100 years, interestingly, it perfectly coincided with the invention of the pop-up toaster in 1926, which was a match made to be spread with butter.

“White sliced bread is a fundamental part of the British diet and is deeply ingrained in the consumer's habits and traditions, making it very difficult to change habits and tastes,” says Dr. Jibin He, the head of science at the School of Health and Life Sciences at Teesside University.

Jump to:

• What is the contents of a standard sliced white loaf of bread?
• What white bread brand is the most nutritious option?
• When evaluating your homemade bread, there are a few key things to look for.

It's true that there are instances when nothing but the warm, comforting taste of classic white sliced bread will satisfy. Whether it's serving as the base for a combination of toast and jam, a dippy egg and matchstick-fries, or a chunky bacon sandwich, those tender and springy slices of bread always hit the spot.

due to the very sharp increase in blood sugar levels caused by its high glycemic index.

To make it a healthier option, this hasn't surpassed regular, basic white bread," says Dr. He. "Even though consumers are aware that it's not a healthy choice.

What do you find inside a standard sliced loaf of white bread?

We may adore our bread, but it doesn't adore us back. In fact, nutritionally, in many cases we might as well be eating cardboard.

“Typically, white bread is usually made from refined white flour and gluten protein. There isn't much else in typical white sliced bread. That means it’s not very good for you compared to whole wheat flour. Whole wheat flour has the outer layer and the seeds of the grain, giving it fiber, antioxidants, vitamins, and other proteins besides gluten. These are the good things we need – not refined carbs that have had all their useful parts stripped away,” says Dr. He.

Because the raw ingredients used have been manipulated industrially along the way, with additives, preservatives, emulsifiers and stabilizers added to them. White flour is regulated by law under the Bread and Flour Regulations, and is fortified with calcium, such that four medium slices of white bread per day provide more than 30 percent of the daily recommended calcium intake for adults.

So the packaged white loaf should not be completely avoided altogether. “While we shouldn’t ban foods people enjoy, like white bread, which is often much more affordable than other types of bread, it would be healthier to have it in moderation and ideally not as a regular part of your diet,” says Amelia Lake, a dietitian and nutrition professor at Teesside University.

Which white bread option is the healthiest?

Nutritionist Priya Tew weighs in on 10 of the most popular sliced white breads, evaluating their nutritional content, including vitamins and fiber, as well as sugar, salt, and additives, and compares their value.

M&S Supersoft Thick White Sliced Bread, 800g, priced at 75p, can be found at Ocado.

Highest fibre content

This bread has some extra health benefits, including a good amount of vitamin D, and it's the highest in fiber among the 10 options. However, I'm concerned that it contains a bit more salt, with 1.03 grams per 100 grams, and a certain level of sugar. Nevertheless, it's a good choice because it doesn't contain any unhealthy additives or emulsifiers, so it's the healthiest option available.

Tesco Crusty White Farmhouse Sliced Bread, 800g, $2.09

Lowest in Sodium and Sugars

This option has fewer preservatives and emulsifiers than many other brands, making it a good choice if you want a freshly baked product that's not overly processed. It does contain some palm oil, but it has fewer calories from salt and sugar, which is a major plus. However, it's relatively low in fiber, with only 2 grams per 100 grams, which is a drawback. To make up for this, consider sprinkling some seeds on top for an added fiber boost.

Kingsmill Soft White Bread, 800g, $1.80 from Walmart

High in dietary fiber and sugars

This option contains an emulsifier and a preservative, making it a medium for fiber but higher in sugars, which means it's not the healthiest choice. It's similar to Hovis and Warburton loaves in terms of content, but it's cheaper by a few pennies.

Iceland The Daily Bakery Thick Sliced White Bloomer, 800g, $2.21

Moderate in fiber, but having the most sugar.

Sourdough bread may be beneficial for your digestive system, but this specific loaf primarily includes added sourdough characteristics for flavor and marketing purposes, rather than any real health benefits. It does have the highest sugar content among the options at 4.2 grams per 100 grams. However, it does contain a slightly higher amount of fiber at 3.2 grams per 100 grams, which might justify the higher price.

Sainsbury's Farmhouse White Bread, 400g, $1.15

Low in fibre but with no added ingredients

While it may be freshly baked with a nice crust and doesn't contain added ingredients, this one is rather low in fiber, which is a major reason to consider another loaf, especially considering the price for its size.

Black Sheep White Tiger Sliced Bloomer, 800g, $2.79 from Ocado

High in sugars but rich in fiber content

Although the high-quality loaf looks appealing, it does contain some substances to control acidity and preserve it. It contains 3.9 grams of sugar per 100 grams, but more fiber at 3.2 grams per 100 grams, and moderately low in salt at 0.9 grams per 100 grams, making it perhaps worth the extra cost.

Warburtons Toastie Thick Sliced White Bread, 800g, $1.95 from Sainsbury's

Average all round

This has two emulsifiers and a preservative, and is average when it comes to fiber, sugar, and salt content.

Jackson's of Yorkshire Soft White Bloomer, 800g, $2.75 from Ocado

Costly and low in fiber

This loaf contains two emulsifiers, and adding a small amount of dried wheat sourdough doesn't seem to provide significant health benefits equivalent to full sourdough bread. It also falls short in terms of fiber content at 2.6 grams per 100 grams, and considering its price, it's not the most cost-effective option.

Hovis Soft White Medium, 800g, $1.99 from Walmart (as "Asda" is a British supermarket chain, equivalent to Walmart in the US)

Excessively processed and high in sugar

This bread contains three additives and some preservatives, which should help keep it fresh but make it an ultra-processed food. Notably, it also contains more sugar than most other brands, with 3.5g per serving, and less fiber than many.

Ready Salted Scottish Roll of delicious medium cut bread, 800g, priced at $1.49 from Aldi

The least nutritionally sound

This bread contains more added ingredients than many others, including emulsifiers, preservatives, and palm oil, which aren't good for us. Compared to the others, it has slightly less sugar but its moderate amount of fiber doesn't make up for it, making it the least nutritious of the 10 loaves overall. On the bright side, it is a relatively affordable option.

Here’s what to look for in a loaf: the bread should have a pleasant texture and a normal aroma.

Fibre

Dr. Cathrina Edwards from the Quadram Institute, which unites researchers, academics, and NHS clinicians to tackle global challenges in human health, food, and disease, states:

What I would recommend paying most attention to is the fiber content. Fiber is really important for gut and metabolic health, but most people don't get enough of it. Although white bread isn't usually particularly high in fiber, many people rely on it as a staple food, so it can be an important source of fiber in many households. Professor Lake adds: "A lot of white sliced bread will be low in fiber, so check how much is provided by a particular brand and watch out for hidden salt and sugar.

Additives

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Dietitian Priya Tew, the director of Dietitian UK, says: “A fresh loaf from a supermarket bakery will have fewer additives and preservatives, making it less ultra-processed, and even possibly qualify as UPF-free.” And the safest choice for a whole wheat loaf? Dr He suggests, "one that's combined with wholemeal flour, such as Hovis Best of Both or Warburtons Half and Half – it's far better for you than plain white bread, as wholemeal flour has a wealth of nutrients."

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