Walk into a bakery today and you'll find many selling whole grain bread, packed with grains. It may not be the best-looking loaf, but it's definitely good for your health.
What Is Whole Grain Bread?
Whole grain bread is made from whole grains that are unrefined or minimally refined, so they retain all the nutrients in the entire grain: the bran, the germ and the endosperm. This makes it high in fibre, which also supports healthy digestion.
What Whole Grain Bread Looks Like
Whole grain bread looks clearly different from ordinary bread. On the outside, the slices are brown, from 100% unbleached wheat flour. Inside, it contains various grains and seeds, such as sesame, barley, oats, sunflower seeds and pecans. These are all rich in nutrients that benefit the body, such as magnesium, calcium, iron, vitamin A and vitamin B2.
How Is Whole Grain Bread Different From Whole Wheat Bread?
Whole wheat bread is another bread containing grains, and it's brown from 100% unbleached wheat flour, just like whole grain bread. The difference lies in the grains: whole grain bread contains a mix of many different grains throughout the loaf, while whole wheat bread contains only certain grains, or the grains used may be clearly specified.
Nutritional Value: White Bread vs Whole Grain Bread
Comparing 100 g of each, the two breads differ in key nutrients as follows (according to USDA data):
Whole grain bread
- Calories: 264 kcal
- Total fat: 4.2 g
- Carbohydrates: 43 g
- Fibre: 7 g
- Sugar: 6 g
- Protein: 13 g
White bread
- Calories: 265 kcal
- Total fat: 3.2 g
- Carbohydrates: 49 g
- Fibre: 2.7 g
- Sugar: 5 g
- Protein: 9 g
Health Benefits of Whole Grain Bread
The nutrients in whole grain bread offer the following benefits:
- Helps maintain blood sugar levels by slowing the release of carbohydrates into the bloodstream.
- Helps protect against heart disease, thanks to its high fibre, potassium and phosphorus.
- Improves digestion and bowel movements.
- Helps fight free radicals, as it is rich in vitamins.
- Helps prevent constipation.
- Helps you feel relaxed and sleep well.
- Low in sodium, which helps reduce high blood pressure.
Whole grain bread is therefore an excellent source of carbohydrates and ideal for health-conscious eaters, especially people who want to lose weight or control fat, because it helps keep blood sugar stable, is high in fibre and contains antioxidants. It is also suitable for people with diabetes and heart disease.
