There are many differing opinions regarding bread within a vegan diet. Some vegans believe that bread is not part of the diet, while others feel that certain breads are completely acceptable. The answer tends to lie in the ingredients used to make those breads.
What is Vegan Bread?
Most bread that is available can be defined as vegan bread, as it is a grain-based food. Many of the ingredients that are added to make bread delicious are also vegan. It is the reason why most types of bread, such as pitas, sandwich bread, bagels, rolls and sourdough bread can be vegan.
A typical list of ingredients for bread would include items such as whole wheat flour, enriched flour, refined flour, oats, barley, rice, sugar, molasses, yeast, oil, salt, vitamins, and preservatives. Vegans who do not like consuming preservatives should focus on fresh bread that is made by a baker, compared to grocery store breads.
Some vegans tend to think that white bleached flour is not vegan, because of the process involved in the bleaching. But many vegan sources, such as the Vegan Society, believe that bread made from white bleached flour is completely vegan.
Potential Issues for Vegans with Bread
One of the concerns for vegans involving bread is the possible inclusion of processed cane sugar. The way that cane sugar is processed involves activated charcoal and that can come from animal byproducts.
It can be tough to find out the specific type of sugar that is used in a bread. Vegans who are very concerned about processed cane sugar have two options.
They can either choose breads that are specifically labeled vegan-friendly, or they can ask a baker about the ingredients that go into their bread. Any baker would be happy to tell you what type of sugar they use in one or all of their breads. It is even possible to get such information about grocery store breads that are made in-house.
Another concern for vegans with bread is the possible inclusion of honey. For instance, honey wheat bread has honey in it. Honey is a hotly debated topic among vegans, with some believing the process of procuring honey is often unethical. It is especially true for mass market honey, which is the type that would be in most commercial bread.
Types of Breads to Avoid
There are some breads that vegans should avoid, such as naan bread, biscuits, and crumpets. Naan is an Indian-style bread that is made using eggs and milk. Biscuits have butter and milk in them, while crumpets are made using milk.
Aside from bread, most vegans should be very careful when consuming any type of bakery items. Most savory and sweet bakery items, such as Danishes, pies, scones or cookies are not vegan-friendly. These items are made with ingredients such as milk, butter, and eggs. Vegans who love baked goods aside from bread will need to find vegan-friendly bakeries!
Is Bread Healthy?
Many vegans wonder whether it is worth keeping bread in their diet, even if it is a vegan-friendly food. And it is a completely understandable sentiment, while bread is a hard to resist source of calories it is without much in the way of nutrition. Other carb heavy foods such as whole grains, legumes and fruit are nutrient rich and a better choice.
Most health experts would suggest that avoiding overly processed breads, such as white bread and rolls, is a good idea. Whole and multigrain breads are healthier, as the blood sugar impact is better.
Vegans who are very concerned about their health should always focus on a plant-based diet that is supplemented by other vegan-friendly foods. A diet with a lot of fruits and vegetables, which is supplemented by legumes, nuts, healthy oils and some bread is very good for your body.
