Which is best for you?

Lifestyle

By Perry Ormont Bloomberg, Fox News

August 31, 2023 | 1:56 pm

When it comes to food discussions, some people may be interested in the healthy outcome of one particular sandwich staple: bread.

If you’re wondering which white, whole-wheat, or whole-grain bread might be called the “best choice,” the experts have the answers.

“When it comes to health, whole wheat bread is a better option over white bread,” says Kate Ingram, a registered dietitian in Connecticut and owner of TheVtalityDietitians.com.

This is because whole wheat bread contains more fiber and important nutrients than the bran and germ. These are good for digestion and keeping your energy levels steady, she adds.

Mary Sabbat, a registered dietitian in Georgia and certified by the American Council on Exercise Coach agreed, adding that whole-wheat bread has a higher nutrient content and has a lower glycemic impact.

Read about the basics of baking.

Health specifications for white bread

Like some other “white” or refined products (such as pasta, rice, and pizza dough), white bread is said to lack in the nutrition department.

“White bread is typically made with refined wheat flour, where the layers of bran and germ have been removed. “This process strips away a lot of the fiber, vitamins and minerals found in whole grains,” says Sebat, adding that white bread tends to be low in dietary fiber and lacks the full range of nutrients found in whole-wheat bread.

“It can cause a faster rise in blood sugar because it has a higher glycemic index,” agrees Sabat, who is also the owner of BodyDesignsByMary.com.

Ingram highlights that a typical serving of white bread — one slice, or about 28-30 grams if you weigh it — contains about 70-80 calories, less than 1 gram of fiber, and a few vitamins and minerals.

If you’re looking to make a healthier sandwich, you should obviously eat whole wheat bread.

Health specifications for whole wheat bread

Speaking of said healthy choice, whole wheat bread is made with the whole grain, including the bran and germ, Ingram says.

“This provides a higher fiber content and more nutrients,” she says.

A standard serving of whole wheat bread (one slice) contains approximately 80-100 calories, about 2 to 3 grams of fiber, and a better vitamin and mineral content than white bread, according to Ingram.

How exactly does the composition of the bran, germ, and endosperm in whole wheat bread translate into nutritional benefits?

In addition to providing more fiber, vitamins (like B vitamins) and minerals (like magnesium and zinc), Sabat says, it also contains plant compounds that support health and prevent disease called phytonutrients.

“The fiber content in whole wheat bread promotes better digestion, helps stabilize blood sugar levels, and supports heart health,” says Sabat.

What do you look for at the grocery store?

It’s a good idea to scan bread labels before purchasing to ensure you’re making a healthy purchase.

“When choosing bread, look for whole wheat or 100 percent whole grain on the label,” says Sabat, adding that you should avoid buying bread labeled “wheat bread” or “enriched wheat flour,” because these terms often refer to Refined grains.

If you don’t read the word “whole” on a bread package, “it means the bread may not be made with the whole kernel,” according to the Johns Hopkins All Children’s Hospital website.

“Also be careful of added sugars and artificial additives in the ingredient list,” says Sabat.

Ingram says to stay away from bread with high fructose corn syrup, trans fats, or any ingredients you can’t read.

“The fewer ingredients, in general, the better,” Ingram explains.

How to make whole wheat bread at home

If you prefer to bake your own bread, there are some things you can do to make it more satisfying, Ingram says.

Ingram suggests trying ingredients like honey or seeds like flaxseeds or sunflower seeds for extra flavor, texture, and nutrition.

“Using natural sweeteners and healthy fats can make them delicious without giving up their health benefits,” she says.

“When you bake, remember to knead the dough well and give it enough time to rise – this helps achieve the desired texture and flavour.”

Are there any other healthy bread options?

Obviously, you don’t need to limit your nutritious loaves to whole wheat or whole grain breads only: there are also multigrain breads, grain breads, rye breads, and sourdough breads.

“Multigrain bread combines different whole grains with seeds and sometimes nuts, providing a mix of nutrients and about 70-100 calories per slice,” says Ingram (the fiber content of multigrain can vary but may be around 2 to 3 grams). .

“Sprouted grain bread, made from whole grains, can be gentler on digestion, and typically offers about 60-80 calories and three to four grams of fiber per slice,” she adds, adding that rye bread “has a distinct flavor” and “colour.” Dark bread is another option because it contains more fiber and vitamins than other types of bread. Ingram says rye contains approximately 70 to 80 calories and two to three grams of fiber per slice.

Ingram also recommends sourdough bread, which is naturally leavened and “can be easier to digest and perhaps gentler on blood sugar levels, with about 80-100 calories and one to two grams of fiber per slice.”

And for people with a gluten allergy or sensitivity, there are options for you.

“Gluten-free bread made with whole grains like brown rice, quinoa, or oats can be a good option,” says Sabat.

In this sense, Ingram points out that gluten-free breads use alternative flours like rice or almond flour.

Gluten-free bread varies in terms of nutrition but generally contains 90-120 calories and 1-2 grams of fiber per slice, Ingram says.

Then there’s oat bread, made with oat flour or whole oats, which is rich in digestion-friendly fiber with approximately 70-90 calories and 2-3 grams of fiber per slice, Ingram adds.

With any type of bread you bake or buy, consulting a professional to determine what is best for your body is key.

“Always remember that individual nutritional needs vary, and it is essential to consult a healthcare professional or registered dietitian for personalized advice,” says Sabat.