Bread on the Mediterranean diet

In this article, we are going to discuss the “bread on the Mediterranean diet”. I will include the types of bread to consume on a Mediterranean diet, and the types of bread to avoid on the Mediterranean diet.

What kind of bread is included in the Mediterranean diet?

Whole grain bread is the bread most commonly people consume in the Mediterranean diet. It considers wholemeal bread sourdough. It is best to pick bread with more whole grain content and sprouted grains. 

Sprouting grains would reduce the sugar content in the dough. Some bread includes oat bread, flax bread, sprouted rye bread, gluten-free bread, and organic wholemeal bread.

Whole Wheat bread 

The bran and husk are not removed in this type of flour used for the bread. It is preserved for optimal fiber content and intake. You should look at labels to find out if the bread is organic and if it contains 100%  whole wheat. Some packs contain different words which do not mean the same thing.

It might contain white flour that has so much reduced fiber content. More fiber content means the food falls under the category of low-index food. This means that this food does not spike your blood sugar levels suddenly. This bread is dense and heavy due to the presence of whole grain in the flour. 

Organic bread

Organic bread contains no pesticide content in them. This is due to the fact that the seeds are not exposed to any pesticides or synthetic products as they were grown.  Organic bread contains no artificial components and is natural.

Rye bread

It is a low glycemic index bread made from rye grain. This makes the bread healthy and nutritious compared to traditional white bread. Rye is rich in iron, calcium, potassium, sodium, and fluorine. The more rye percentage in the bread, the more nutrients you will be getting.

Gluten-free bread

This type of bread is not only for gluten-sensitive people, it can also be consumed on the Mediterranean diet. Gluten-free bread has a wide range of varieties of flour including buckwheat, corn, rice, and chestnut. Read nutritional labels when picking gluten-free bread, some products contain so many additives and sugar. You should stay away from this kind of product.

Wholemeal bread with added seeds

The same wholemeal eggs include other varieties from sunflower seeds to sesame seeds to flax seeds. All these seeds can be added to make more bread varieties. 

Sourdough bread

Sourdough bread is rich in calcium, potassium, magnesium, folate, and niacin. It is also an excellent source of antioxidants. Antioxidants are needed to fight off free radicals that damage cells and age them. It also lowers the risks of certain diseases like cancer and rheumatoid arthritis. 

The nutrients rich in sourdough are easily absorbed by the body. It is easily absorbed thanks to lactic acid bacteria in the bread. The bacteria act on increasing the availability of nutrients including potassium, magnesium, and folate by eliminating some acids.

Sourdough also has a low glycemic index. Thus it does not spike your blood sugar immediately as white bread does. This makes the bread absorbed slowly and you feel fuller and more satisfied. 

Sourdough bread contains fiber that helps feed good bacteria in the gut, which makes it a prebiotic. Due to its low gluten content, sourdough bread can also be used for gluten intolerant patients.

What types of bread should you not eat on a Mediterranean diet?

There are other types of bread that bring less nutritional value and more calories. This type of bread is low in fiber due to the refined flour that is used with removed husk that contains the fiber content, thus reducing the fiber in them. White bread is one of these types of bread to avoid.  

White bread is a high index food that spikes up your blood sugar making you more hungry, and thus you consume more bread and calories.

Cinnamon bread contains so much sugar in them. Sugar has been linked to inflammation and weight gain when consumed in excess. 


In this article, we discussed the “bread on the Mediterranean diet”. I included the types of bread to consume on a Mediterranean diet, and the types of bread to avoid on the Mediterranean diet.


What Kind Of Bread Can You Eat On Mediterranean Diet? (Solution) – Fitness and diets – the best recommendations (

Bread Types Allowed In Mediterranean Diet – Tasty Mediterranean

Bread On The Mediterranean Diet – Mediterranean Diet Guru

Sourdough Bread: Is It Good for You? Pros and Cons, Nutrition Information, and More (

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