Demystifying Bread Terminology

Standing in the bread aisle shouldn’t feel like solving a riddle. And yet… sprouted? Multi-grain? Spelt? “Wheat” that’s not really wheat? It’s a lot. Having options is wonderful, but these days it can often feel overwhelming for the average person.

If you’ve ever stared at the shelves wondering which loaf won’t spike your blood sugar or wreck your gut, this newsletter is for you. Let’s break it all down so you can shop with more confidence (and less eye twitching).

First: Let’s Talk About the Wheat Warnings

Yes, modern wheat is not what it used to be. It’s been hybridized (not technically GMO, but still changed), and many people experience inflammation, bloat, or energy crashes after eating it. Not to mention what the introduction of Glyphosate has done to our modern bread sources in the US. More on that later.

At the same time, we need fiber. And for many people, whole grains are a big part of that. Eating a plateful of vegetables at each meal typically is not the choice most people make to get their adequate daily fiber. So how do you strike the right balance?

Common Bread Terms Decoded

“Whole Wheat”

Sounds healthy, right? But this term can be misleading. “Whole wheat” often means the whole grain was used, but the flour is still pulverized, which can spike blood sugar almost like white bread.

But is it better than ultra-refined white bread? Well, better is a loose term… it may be more nutritious and more fibrous, yes. Still not ideal if you are blood sugar-sensitive. This is important for many people who are monitoring blood sugar.

Daunting Fact: About 1 in 2 U.S. adults (49–50%) are either diabetic or prediabetic.

Fiber content matters as well. Many of us are fiber deficient and our gut bugs LOVE fiber.

Fiber: 2-4 grams per slice.

“Multi-Grain”

This means the bread contains multiple types of grain, but says nothing about whether they’re whole, refined, or nutritious. While there are some healthier brands, these breads tend to be more processed and contain additives like common preservatives.

It could be packed with white flour and a sprinkle of flax and still be called “multi-grain.” Sneaky, right?

Tip: Always check the ingredients list. The first word should be “whole” to ensure you are getting the nutritional benefits like fiber, from whole grains.

“Sprouted”

Now we’re getting somewhere. Sprouted grains have been soaked until they start to germinate. This process:

• Increases nutrient availability
• Lowers the glycemic impact
• Makes the grains easier to digest

Higher in Fiber: 3-5 grams per slice.

Sprouted is a great option if you’re trying to eat more whole grains without the bloat or crash.

Some popular brands include: Ezekiel, Dave’s Killer Bread, and Silver Hills Bakery.

Tip: Check the refrigerated or freezer sections at the grocery store. 100% sprouted grains will always be refrigerated or frozen.

“Spelt”

An ancient grain with more protein and fiber than modern wheat. It still contains gluten, but many people tolerate it better.

Fair warning: Spelt can spike blood sugar similarly to wheat unless it’s paired with fiber, fat, or is fermented (more on that next).

There are many brands that carry these types of bread. Here are some common ways where you will see “spelt” listed in the name:

• Classic White Spelt
• Ancient Spelt Bread
• Sprouted Spelt Sourdough
• Rye and Spelt Bread

The point is, when you see “Spelt” in the name of the bread, this is referring to the specific ancient grain that tends to be better tolerated by gluten-sensitive folk (not to mention higher in fiber and protein).

The Winner: Sourdough

If we had to choose one bread to highlight, it’s hands-down sourdough.

Why? Because it’s literally alive.  The microbes used to ferment it make a huge difference.

The wild fermentation process:

• Breaks down gluten and phytic acid (which can irritate the gut)
• Feeds beneficial bacteria (hello, gut health)
• Lowers blood sugar spikes compared to regular bread
• Increases mineral absorption like magnesium and zinc
• It tastes amazing. Especially homemade sourdough bread!

Look for traditional sourdough with just flour, water, and salt in the ingredients. Watch out for “sourdough-flavored” bread, it’s not the same.

Fun Nugget: A 2022 study found that true sourdough bread blunted post-meal blood sugar significantly, more than both white and whole wheat bread… even in people with insulin resistance!

Our Take:

Bread is not the root of all evil, but it is important to make good choices.

If you tolerate grains, opt for sprouted or sourdough, pair it with protein or fat, and read your ingredients. Hopefully this helps simplify the bread saga.

And if you don’t feel great after eating bread? That is just information from your body. As we laid out above, there are many options to try and we’re always happy to help answer questions to help you make choices that feel right for you and your goals.

This is your journey and we’re just here to make it less overwhelming and a little more joyful.

A Major Worthy Mention:

Try to always choose organic for all bread purchases. There are so many options now and almost all bread companies have an organic line. Check out our newsletter next week for a more detailed explanation as to why this matters and how eating certain non-organic foods (Hint: wheat products is one of them) could be contributing to a decline in health.