Why Whole-Grain Bread (With All Grain Parts) Is Better for You

The flour used to make bread comes from grain kernels, typically wheat. Whole grains have all the parts of the kernel intact (bran, endosperm, and germ). Refined grains, like those used to make white bread, have had much of the kernel processed out, leaving only the endosperm. This removes much of its nutrients and fiber.

Whole grains have health benefits, and some research suggests they can help lower the risk of type 2 diabetes, cardiovascular disease, colorectal cancer, and other conditions.

This article will discuss choosing breads with more whole grains, the nutrition breakdown and health benefits of whole-grain bread, where whole-grain bread sits on the glycemic index, and reading whole-grain bread labels.

Choosing Breads With More Whole Grains

Whole grain kernels contain three parts:

• Endosperm
• Germ
• Bran

The outer coating of the bran is high in fiber, and the inner germ contains substances such as:

• Vitamins
• Minerals
• Lignans (polyphenols that are associated with health benefits)
• Phytochemicals (phenolic acids, polyphenols, phytosterol compounds)

Refined grains lose much of these beneficial components, making them less nutritious. Refined grains also cause blood sugar to rise quickly.

Some breads made with refined grains are labeled as "enriched," meaning some nutrients are added back. While this provides nutrition, whole grains are typically higher in fiber, giving them more health benefits.

The American Heart Association recommends limiting refined grains and choosing whole grains or products that contain 51% or more whole grains more often. One slice of whole-grain bread, such as 100% whole wheat bread, is considered one serving of whole grains.

The Dietary Guidelines for Americans recommends eating two to three servings (approximately 45 grams) of whole grains daily.

If you prefer the taste and texture of white bread, white whole wheat bread is not made with refined flour and has the same nutritional benefits as whole wheat bread. It is made with white wheat and contains the bran, germ, and endosperm. Whole-grain white flour has a milder flavor and is lighter in color, making it more palatable to people who are used to eating refined flour bread.

Nutrition Breakdown and Health Benefits of Whole-Grain Bread

Whole grains contain beneficial substances such as:

• Fiber
• Iron
• Magnesium
• Folate (vitamin B9)
• Niacin (vitamin B3)
• Riboflavin (vitamin B2)
• Thiamine (vitamin B1)
• Selenium
• Phenolic acid
• Healthy fats
• Zinc

The nutrients found in whole grains help with body functions such as:

• Forming new blood cells
• Regulating the thyroid
• Carrying oxygen in the blood
• Bone mineralization
• Maintaining the immune system
• Reducing blood pressure
• Removing free radicals (unstable molecules that can damage DNA in cells)

The fiber found in whole grains:

• Can help improve blood cholesterol levels
• May help lower the risk of heart disease and stroke
• Can aid in weight loss by helping you feel full
• May help lower the risk of type 2 diabetes
• May help lower the risk of colon cancer
• Promotes bowel regularity
• Helps regulate blood sugar levels
  

A 2017 study found that the whole-grain diet gave a modest boost to the populations of the beneficial gut bacterium Lachnospira.

A 2020 study suggests an intake of higher whole grains may help reduce the risk of colorectal cancer, gastric cancer, and esophageal cancer, though more research is needed.

Where Does Whole-Grain Bread Sit on the Glycemic Index?

The glycemic index indicates how quickly and how much a food raises blood sugar levels after eating. Foods with a low glycemic index, like whole oats, are digested more slowly and cause blood sugar levels to rise gradually.

Foods that have a high glycemic index, such as white bread, are digested quickly and lead to substantial fluctuations in blood sugar.

Breads with a low glycemic index (55 or less) include:

• Heavy mixed grain breads
• Spelt bread
• Sourdough bread

Breads with a medium glycemic index (59 to 69) include:

• Pumpernickel bread
• Rye bread (light, dark, whole grain)
• Stone ground whole wheat bread
• Whole grain wheat bread

The glycemic load takes into account the amount of carbohydrates in the food in relation to its impact on blood sugar levels.

One slice of whole-grain bread is considered to have a medium glycemic load (11 to 19).

Reading Whole-Grain Bread Labels 

When buying whole-grain bread, look for packaging that says "100% whole grain" or "100% whole wheat.

Labels that say "bran," "multigrain," or "100% wheat" may not contain whole grain, and the bread being brown or darker in color doesn't mean it is made with whole grains.

A food that is high in 100% whole grains will have it listed as the first or second item in the ingredients list.

Try to choose breads that:

• Are high in fiber
• Have little to no added sugar, sodium, or saturated fat
• Have fewer ingredients in addition to whole grains

Summary

Whole-grain breads are made from flour that contains all three parts of the kernel: bran, endosperm, and germ. Refined breads contain only the endosperm, with the bran and germ removed in processing.

Whole-grain breads contain many beneficial substances, such as fiber, vitamins, and minerals, which are removed from refined bread. Some refined bread has vitamins and minerals added back but tends to still be less beneficial than whole-grain bread.

Eating whole grains can have health benefits such as maintaining the immune system, building blood cells, promoting bowel regularity, and managing blood sugar levels. Whole grains may also help lower the risk of certain conditions like heart disease, stroke, type 2 diabetes, and colorectal cancer.

Whole grains cause blood sugar levels to rise more gradually than refined grains. White bread has a high glycemic index, while many whole-grain breads have a medium glycemic index.

Look for packaging that says "100% whole grain." Choose options higher in fiber and lower in sugar, sodium, and saturated fat.