The DASH (Dietary Approaches to Stop Hypertension) diet is an eating plan developed to help lower blood pressure without medication. It emphasizes foods that are low in sodium, saturated fat and total fat. The DASH diet encourages eating whole grains, vegetables, fruits, low-fat dairy and lean proteins. Many types of bread can be included in a DASH diet meal plan as long as they fit the guidelines for calories, sodium, saturated fat and total fat.
Guidelines for Bread on the DASH Diet
When choosing bread on the DASH diet, there are a few key guidelines to follow:
- Opt for 100% whole grain breads whenever possible. Look for the words “100% whole wheat” or “100% whole grain” on the packaging.
- Limit breads made with refined grains like white flour, which have less fiber and nutrients.
- Watch out for added sugars in the ingredient list.
- Look for low sodium options, ideally under 140mg per serving.
- Choose breads with 2g of fiber or more per serving.
- Avoid breads with trans fats or saturated fat.
Sticking to whole grain breads that are low in sodium, added sugars and unhealthy fats can help maximize the health benefits of the DASH diet.
Recommended Breads for the DASH Diet
Here are some excellent bread options that align with the DASH diet guidelines:
100% Whole Wheat Bread
Whole wheat bread is an excellent choice because it’s made from the entire wheat kernel, providing more fiber and nutrients than refined white bread. Look for 100% whole wheat as the only flour listed in the ingredients. Some good brand options include:
- Dave’s Killer Bread Whole Wheat
- Ezekiel 4:9 Sprouted Whole Grain Bread
- Nature’s Own 100% Whole Wheat Bread
Aim for brands with 140mg sodium or less and at least 2-3g of fiber per slice.
100% Whole Grain Bread
Breads labeled 100% whole grain provide similar benefits to 100% whole wheat bread. They’re made with all parts of the grain kernel. Some whole grains to look for include oats, rye, barley, buckwheat and quinoa. Some 100% whole grain bread brands include:
- Mestemacher Fitness Bread
- Dave’s Killer Bread Whole Grain
- Alpine Valley 12 Grain Bread
Again, look for 2-3g fiber and 140mg sodium or less per serving.
Sprouted Grain Bread
Sprouted grain breads are made from whole grains that have been allowed to sprout or germinate before being milled into flour. This boosts the bread’s nutrient content. Some tasty sprouted grain bread options include:
- Food for Life Ezekiel 4:9 Sprouted Grain Bread
- Manna Organic Sprouted Wheat Bread
- Angelic Bakehouse Sprouted Wheat Bread
Sprouted grain breads can be a bit denser and heavier than regular whole wheat bread. But they offer more vitamins, minerals and fiber.
Whole Grain Rye Bread
Rye bread made from 100% whole rye flour offers a dense texture and rich rye flavor. It’s higher in fiber than most wheat breads, with 4-6g per slice. Some good brands are:
- Rubschlager Pumpernickel Bread
- Mestemacher Organic Rye Bread
- Wasa Hearty Rye Crispbread
Go for low sodium options under 200mg per serving. The crispbreads are lower in calories too.
Sourdough Bread
Sourdough bread gets its tangy flavor from a fermentation process using wild yeasts and beneficial bacteria. The fermentation helps break down gluten and may make the bread easier to digest. Some tasty sourdough brands include:
- Boudin Sourdough
- Milton’s Craft Bakers Multigrain Sourdough
- Trader Joe’s Sourdough Bread
The lower pH of sourdough bread may also reduce its glycemic index compared to regular bread. But it can still vary, so check the nutrition labels.
Breads to Limit on the DASH Diet
While the DASH diet includes ample whole grains, there are some breads that don’t align as well with the guidelines:
White Bread
White bread is made with refined wheat flour, which has had the bran and germ removed during processing. This leaves mostly starch, so it’s much lower in nutrients than whole wheat bread. White bread also has a high glycemic index, meaning it causes rapid spikes in blood sugar.
It’s best to avoid regular white sandwich bread and choose whole grain varieties instead when following the DASH diet.
Flavored Bagels
Bagels can make a great addition to the DASH diet, as they provide whole grains and fiber. However, flavored bagels like cinnamon raisin or blueberry often have added sugars in the topping and dough.
If choosing bagels, go for 100% whole wheat or plain varieties and watch out for high sodium options too (aim for under 350mg per serving). Then flavor them yourself with small amounts of jam, peanut butter or avocado.
Sweet Quick Breads
Quick breads like banana bread, zucchini bread and pumpkin bread can contain added sugars like honey, maple syrup, agave or fruit jam. For example, a slice of banana bread may have 15-20g added sugar – more than a glazed donut!
It’s best to limit sweetened quick breads and bake your own using natural ingredients like mashed banana in place of added sugars. If buying, read labels carefully and look for options with under 5g sugar per serving.
Croissants and Sweet Rolls
Croissants, cinnamon rolls, sticky buns and other sweet bakery treats are high in refined flour, added sugars and unhealthy fats. A croissant may contain over 300 calories and 15g fat per serving.
These should be limited on the DASH diet and reserved for occasional treats. Opt for a whole grain english muffin, toast or waffle with fresh fruit instead for breakfast.
Tips for Choosing DASH-Friendly Bread
Here are some extra tips for picking the healthiest DASH diet bread options:
- Look at fiber – Aim for at least 2-3g per slice.
- Check sodium – Choose under 140mg per serving.
- Read ingredients – Make sure whole grains are first.
- Pick sprouted – More vitamins and minerals.
- Try different grains – Rye, quinoa and barley too.
- Freeze extra – To prevent waste.
- Flavor yourself – With small amounts of jam, nut butter etc.
Following the DASH diet guidelines will lead you to the most nutritious bread choices with whole grains, fiber and key nutrients. Limit refined grains, sodium, added sugars and unhealthy fats. With some savvy label reading, you can definitely enjoy great tasting bread on a DASH diet meal plan.
Sample Day of DASH Diet Meals with Bread
Here is an example of how you could incorporate healthy DASH-friendly bread options into your daily meal plan:
Breakfast
- 1 slice sprouted grain toast with 1 tbsp natural peanut butter and 1⁄2 sliced banana
- 1 cup nonfat plain Greek yogurt with 1⁄2 cup mixed berries and 1 Tbsp slivered almonds
- 1 cup unsweetened almond milk
Lunch
- Turkey and avocado sandwich on 2 slices whole wheat bread with lettuce, tomato and mustard
- 1 cup low sodium vegetable soup
- 1 medium orange
Dinner
- 3 oz grilled salmon
- 1 cup roasted Brussels sprouts
- 1⁄2 cup wild rice
- 1 slice 100% rye bread
Snack
- Whole grain crackers with 1⁄4 cup cottage cheese and tomato
As you can see, enjoying bread in moderation can be part of an overall healthy DASH diet eating pattern.
The Bottom Line
There are many delicious bread options to enjoy as part of the DASH diet. Focus on varieties made with 100% whole grains like whole wheat, rye, oats and quinoa. Look for low sodium, high fiber choices without added sugars or unhealthy fats. Sprouted grain breads are a great choice as well. Limit white breads and sweet bakery items like cinnamon rolls, which don’t align as well with DASH diet guidelines. With a little label reading and some wise substitutions, you can definitely still enjoy bread on a healthy DASH diet.