Plant-Based Diets: Is Bread A Friend Or Foe?

Bread is a staple food in many cultures, but is it suitable for a plant-based diet? The answer is yes, but with some caveats. While the simplest form of bread—flour, water, yeast, and salt—is vegan, not all bread falls into this category. Breads that contain animal products or by-products, such as eggs, milk, butter, or honey, are not considered vegan. These include challah, brioche, and egg breads. However, there are many types of bread that are naturally plant-based and suitable for a vegan diet, such as sourdough, pita, and whole grain bread. When buying store-bought bread, it is important to read the labels carefully as companies often add non-vegan ingredients to seemingly vegan-friendly breads.

Breads to avoid on a plant-based diet

While bread is typically plant-based, some traditional varieties are not suitable for a strict plant-based regimen. Here are some breads that are not considered plant-based and should be avoided by those on a plant-based diet:

Brioche Bread

Brioche, a luxurious French bread known for its melt-in-the-mouth consistency, is characterised by the ample use of butter and eggs in its preparation. These ingredients lend it a unique charm, but they also make it incompatible with a pure plant-based lifestyle.

Challah Bread

Challah, a classic Jewish bread, has a distinctive braided appearance and subtle sweetness. Its preparation involves using eggs, which give the bread its characteristic golden colour and sumptuous mouthfeel. Given the egg content, challah isn't an ideal choice for individuals adhering to a vegan or plant-centric diet. Some versions might also incorporate honey or dairy, further emphasizing the need for caution for those on plant-based diets.

Hokkaido Milk Bread

Hokkaido Milk Bread, often found in Asian pastry shops, is renowned for its cloud-like softness. It is derived from ingredients such as milk, milk powder, and sometimes butter, giving it a gentle and creamy flavour profile. However, these dairy components make it a less-than-ideal choice for individuals avoiding animal-derived ingredients.

Breads with Animal-Derived Ingredients

In addition to the specific types of bread mentioned above, it is important to note that some breads may contain animal-derived ingredients that are not suitable for a plant-based diet. For example, ingredients such as eggs, milk, butter, and honey are sometimes used in bread recipes to give the dough a specific consistency and flavour. When buying store-bought bread, it is crucial to carefully read the ingredient list to ensure that it aligns with a plant-based diet.

Breads that are good for a plant-based diet

Bread can be a part of a plant-based diet, but not all bread varieties are suitable. The key is to look for plant-based and vegan ingredients, and to avoid animal-derived products.

So, which breads are good for a plant-based diet?

Firstly, multigrain and whole grain breads are packed with health benefits and are a great choice. These breads are high in fibre and protein, which is especially important for those following a vegan diet. Examples include Dave's Killer Bread, Angelic Bakehouse's Sprouted Whole Grain Bread, and Ezekiel bread.

Secondly, breads made with sprouted grains are also a good option. The sprouting process breaks down starches and increases the nutrient content, making these breads a healthy choice. Sprouted grain breads include Ezekiel bread and Angelic Bakehouse's Reduced Sodium Sprouted Whole Grain Bread.

Thirdly, sourdough bread is a good option for plant-based diets. Sourdough is made without store-bought yeast, instead using a combination of fermented flour and water with wild yeast and good bacteria. This fermentation process has additional health benefits, such as enhancing nutrient absorption and acting as a prebiotic.

Other plant-based bread options include baguettes, ciabatta, focaccia, and pita bread.

When choosing bread for a plant-based diet, it is important to read the ingredient list carefully. Some breads may contain animal-derived ingredients such as eggs, milk, butter, or honey.

Is yeast vegan?

While bread can be a part of a plant-based diet, it is important to scrutinise the ingredients, as some traditional varieties may not be suitable for a strict plant-based regimen. Many breads are naturally plant-based, but some recipes may include animal products or byproducts.

Yeast is a single-celled fungus that grows naturally in soil and on plants. It is used in the food manufacturing process to enhance the flavour, texture, or nutritional value of foods, or to help them leaven or ferment.

Yeast is a living organism, but it does not have a nervous system, and therefore cannot experience pain or suffering. This is an important distinction, as avoiding the infliction of suffering on animals is a key rationale for many people who choose to follow a vegan lifestyle.

Yeast is also not an animal. It is a member of the fungi kingdom, which comprises yeasts, moulds, and mushrooms—organisms that are neither plants nor animals. Most definitions of animals specify that they are multicellular, and yeast, as a single-celled organism, does not meet this criterion.

For these reasons, yeast is typically considered vegan. Most vegans do consume yeast, and even animal rights organisation PETA says it's okay. However, a very small minority of vegans may still avoid it, as it is a living organism.

How to know if store-bought bread is vegan

Bread is a staple food for many people, but when it comes to a vegan diet, it can be challenging to determine whether it is suitable or not. Here is a guide on how to know if store-bought bread is vegan.

Firstly, it is important to understand that not all bread is created equal when it comes to veganism. While the simplest form of bread—made with flour, water, yeast, and salt—is typically vegan, some breads contain animal products or by-products. These non-vegan ingredients are often added to give the dough a specific consistency or flavour.

So, how can you be sure if a store-bought bread is vegan? The best way is to scrutinize the ingredient list on the packaging. Animal-derived ingredients will be listed in bold in most countries, as they are common allergens. Look out for items that come from eggs or dairy, such as milk, casein, whey, and butter. Honey and ghee (clarified butter) are also animal-based and sometimes used in bread.

In addition, some ingredients like mono- and diglycerides and lecithin are usually derived from plants but may occasionally come from animal sources. If you are unsure about any ingredients, it is worth checking if the product has a vegan certification or a label stating 'suitable for vegans'.

Some types of bread are more likely to be vegan than others. For example, most sliced white loaves in supermarkets are vegan, as are ciabatta, pita, and baguettes. On the other hand, certain types of bread often contain animal products, such as challah (which often contains egg and milk), brioche (which often contains egg), and naan (which often contains milk, ghee, or yoghurt).

If you are still unsure, it is always a good idea to contact the manufacturer or ask a member of staff at the store for more information.

In summary, while many types of store-bought bread are vegan-friendly, it is important to be vigilant and check the ingredients to ensure they align with a vegan diet.

Breads that are typically vegan

The simplest form of bread is typically vegan. However, some breads include animal products, such as eggs, milk, butter, or honey. Therefore, it is important to check the ingredients list to ensure that the bread is suitable for vegans.

Some common types of bread that are usually vegan include:

• Sourdough: This bread is made from flour, water, salt, and sometimes commercial baker's yeast. Some varieties may use milk, so it is important to check the ingredients.
• Pita: This flatbread is typically made from flour, water, yeast, and salt. However, some varieties may include milk, eggs, or honey, so it is important to check the ingredients.
• Ezekiel: This bread is made from sprouted whole grains and legumes and is typically vegan and richer in protein and other nutrients.
• Ciabatta: Most versions of this flat, elongated bread are vegan, but ciabatta al latte is made with milk and is not vegan.
• Baguette: This popular French bread is usually vegan, with a crispy crust and tender crumb.
• Focaccia: An Italian flatbread, focaccia is typically made with olive oil, herbs, and other vegan ingredients. However, some recipes may use butter or eggs, so it is important to check the ingredients.
• Kosher bread: Jewish dietary laws prohibit mixing dairy with meat, so many kosher breads are dairy-free. Some varieties also do not contain eggs, making them vegan.
• Naan: This Indian-style flatbread often contains milk or ghee (clarified butter), but there are vegan versions available.
• Multigrain and whole grain breads: These breads are packed with health benefits and are suitable for a plant-based diet. They provide essential vitamins and minerals, aid digestion, promote gut health, and reduce inflammation.
• Sprouted grain breads: These breads are derived from grains allowed to sprout, which increases the nutrient content and makes the nutrients more accessible. They offer benefits such as weight management, heart health, and a lower glycemic index.

It is important to note that while these breads are typically vegan, there may be variations or brands that include animal products. Therefore, it is always a good idea to check the ingredients list or make your own bread to ensure it is vegan.

Frequently asked questions