Bread has been a dietary staple for humans for thousands of years. But today, many people wonder whether whole wheat bread is healthier than white bread made from refined flour. In this article, we’ll take an in-depth look at the differences between whole wheat and white bread to help you decide which option is better for your health.
Nutritional Profile
The main nutritional difference between whole wheat and white bread lies in their fiber and nutrient content. Here’s a nutritional comparison of a 1 slice (28g) serving of whole wheat bread vs white bread:
| Nutrient | Whole Wheat Bread | White Bread |
|---|---|---|
| Calories | 69 | 75 |
| Fat | 1 g | 1 g |
| Carbs | 13 g | 15 g |
| Protein | 3 g | 3 g |
| Fiber | 2 g | 0.7 g |
As you can see, whole wheat bread is higher in fiber, providing 2 grams per slice compared to 0.7 grams in white bread. Fiber has many health benefits including supporting digestion, controlling blood sugar levels, and promoting heart health.
Whole wheat bread also contains more vitamins and minerals than white bread since it’s made from the entire wheat kernel. These include B vitamins, iron, magnesium, selenium, and zinc. Enriched white bread has some added back in after processing, but not all.
Glycemic Index
The glycemic index (GI) measures how quickly a food causes blood sugar to rise after eating. Foods with a high GI cause faster, larger spikes in blood sugar compared to low GI foods.
Whole wheat bread has a lower GI than regular white bread. One study found the GI for whole wheat bread ranges from 46-69, while white bread ranges from 71-85 (1).
The lower GI of whole wheat bread means it does not spike your blood sugar as rapidly. This leads to more stable energy levels and may be beneficial for weight control and diabetes management.
Gluten Content
Many types of whole wheat bread contain more gluten than white bread. Gluten is a protein found in wheat, barley, and rye.
Most people can digest gluten just fine. However, those with celiac disease or non-celiac gluten sensitivity experience adverse reactions to gluten and need to follow a gluten-free diet.
So if you need to avoid gluten, be sure to read labels carefully and look for certified gluten-free whole wheat bread options that are made from gluten-free whole grains like brown rice.
Satiety
Whole wheat bread is more filling and satisfies hunger longer than regular white bread. This is attributed to its higher fiber and protein content (2).
In one study, people reported feeling fuller and more satisfied 2 hours after eating whole wheat bread compared to refined wheat bread (3).
Choosing whole wheat varieties can help control appetite and reduce calorie intake throughout the day.
Drawbacks of Whole Wheat Bread
While whole wheat bread is healthy overall, there are some potential downsides to consider:
- Higher in calories and carbs than white bread per slice
- Contains antinutrients like phytic acid that may limit mineral absorption
- May cause digestive issues in sensitive individuals
- Denser texture not preferred by some
- Perishable and spoils faster than white bread
Additionally, not all products labeled as “whole wheat” provide the full benefits. Some combine whole wheat with refined flour and have added sugars.
It’s best to check the ingredient list and choose 100% whole wheat options without added sugars.
Weight Loss
Can eating whole wheat bread help you lose weight? It’s unlikely to lead to weight loss on its own.
However, substituting whole wheat bread in place of white bread may support weight loss efforts in several ways:
- Fewer calories per slice compared to white bread
- More satiating due to higher protein and fiber
- Slower blood sugar response helps control appetite
- Keeps you feeling fuller longer between meals
One study in obese and overweight adults found that eating whole wheat bread at meals caused significantly greater fat loss over 12 weeks compared to refined wheat bread (4).
So enjoying whole wheat toast at breakfast or a sandwich on whole grain bread at lunch are easy swaps to aid weight loss.
Whole Wheat Bread vs. Multigrain, Whole Grain
With so many bread options lining store shelves, the differences between terms like whole wheat, multigrain, and whole grain can be confusing.
Whole wheat bread is made using the entire wheat kernel including the nutrient-rich germ and bran. This gives it more fiber than breads made with refined wheat flour.
Multigrain bread can contain whole and refined grains and does not necessarily indicate higher nutritional value.
Whole grain bread means all the grains used are in their whole form. However, it may contain grains other than just whole wheat.
For optimal nutrition, look for 100% whole wheat or 100% whole grain breads. Check the ingredient list to verify there are no refined grains or flours.
Health Benefits of Whole Wheat Bread
Here is a summary of some of the top science-backed health benefits associated with choosing whole wheat bread:
- Lower diabetes risk – Eating whole wheat bread instead of whitebread can lower blood sugar spikes and reduce risk of developing type 2 diabetes (5).
- Healthy heart – The fiber in whole wheat bread may lower total and LDL cholesterol, triglycerides, and blood pressure (6).
- Reduced inflammation – Phytochemicals in whole wheat have anti-inflammatory effects in the body (7).
- Better digestion – The fiber adds bulk to stool and relieves constipation. It also feeds healthy gut bacteria (8).
- Weight management – More filling than white bread, may help reduce calorie intake and control appetite.
- Lower cancer risk – Insoluble fiber supports regular bowel movements which may lower colon cancer risk (9).
Additionally, whole wheat bread provides more nutrients and antioxidants than white, refined varieties. The vitamin E in whole wheat acts as an antioxidant to reduce oxidative stress (10).
The Gut Microbiome
The gut microbiome refers to the bacteria that live in your digestive system. Consuming whole wheat bread feeds healthy bacteria species like Lactobacillus and Bifidobacterium in the gut (11).
In turn, these beneficial bacteria produce short-chain fatty acids that play a key role in digestive health and immune function (12).
So choosing whole wheat varieties helps maintain a healthy balance of bacteria in your digestive system.
Finding the Healthiest Options
Use these tips for picking the healthiest whole wheat bread options:
- Check the ingredient list. Look for 100% whole wheat flour as the first ingredient.
- Avoid added sugars. Opt for brands with no sugar or low-calorie sweeteners.
- Pick options with at least 2-3 grams of fiber per slice.
- Look for breads without high fructose corn syrup or trans fat.
- Consider sprouted whole wheat bread which may be easier to digest.
- Check the sodium content and select lower sodium options.
Buying breads baked fresh from a local bakery can also provide whole grain options without preservatives or additives.
How to Enjoy Whole Wheat Bread
Here are delicious and nutritious ways to enjoy whole wheat bread daily:
- Toast it with avocado, nut butter, or hummus for breakfast.
- Make a turkey, chicken or roast beef sandwich on whole grain for lunch.
- Blend into breadcrumbs for a fiber boost in meatballs or casseroles.
- Make croutons from thick-sliced whole wheat bread for salads and soups.
- Use in place of white bread for French toast, stuffing, and bread pudding.
You can also find whole wheat pizza crust, tortillas, English muffins, rolls, bagels and more for an easy fiber boost at any meal.
Conclusion
Whole wheat bread is a nutritious choice that provides important vitamins, minerals, fiber, and antioxidants. Research shows that swapping whole wheat for white varieties can benefit weight management, heart health, digestive health, and diabetes management.
Just be sure to read labels carefully and look for 100% whole wheat options without added sugars or refined flour for the greatest benefits.
Pairing whole wheat bread with healthy protein, fats, and fiber-rich veggies will ensure your meals and snacks are balanced and satisfying.