Table of ContentsView AllTable of ContentsChoosing BreadsNutrition ProfileGlycemic IndexReading Labels
Table of ContentsView All
View All
Table of Contents
Choosing Breads
Nutrition Profile
Glycemic Index
Reading Labels
The flour used to make bread comes from grain kernels, typically wheat.Whole grainshave 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 oftype 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.
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Choosing Breads With More Whole Grains
Whole grain kernels contain three parts:
The outer coating of the bran is high in fiber, and the inner germ contains substances such as:
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.
Whole Grains vs. Refined GrainsWhole grains:Contain the bran, germ, and endospermAre higher in fiber and retain important nutrients like B vitamins and ironTake longer to digest and increase blood sugar more graduallyRefined grains;Contain only endosperm since the bran and germ are stripped awayStrips away important nutrients, including more than half of the wheat’s B vitamins, 90% of thevitamin E, and virtually all of the fiberMight be enriched, with some of the nutrients like B vitamins or iron added back in, but with no phytochemicals and lower in fiberMore easily digested and cause blood sugar to go up quickly
Whole Grains vs. Refined Grains
Whole grains:Contain the bran, germ, and endospermAre higher in fiber and retain important nutrients like B vitamins and ironTake longer to digest and increase blood sugar more graduallyRefined grains;Contain only endosperm since the bran and germ are stripped awayStrips away important nutrients, including more than half of the wheat’s B vitamins, 90% of thevitamin E, and virtually all of the fiberMight be enriched, with some of the nutrients like B vitamins or iron added back in, but with no phytochemicals and lower in fiberMore easily digested and cause blood sugar to go up quickly
Whole grains:
Refined grains;
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Nutrition Breakdown and Health Benefits of Whole-Grain Bread
Whole grains contain beneficial substances such as:
The nutrients found in whole grains help with body functions such as:
The fiber found in whole grains:
A 2017 study found that the whole-grain diet gave a modest boost to the populations of the beneficial gut bacteriumLachnospira.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.
Example of Nutrition Information for Whole Wheat Bread
One slice, or 43 grams (g), of a supermarket-brandwhole wheat breadcontains:
Ingredients: Whole wheat flour, water, honey, wheat gluten, salt, yeast
Where Does Whole-Grain Bread Sit on the Glycemic Index?
Theglycemic indexindicates 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:
Breads with a medium glycemic index (59 to 69) include:
Theglycemic loadtakes 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).
Why You Should Think Twice Before Eating White Bread
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:
Whole-Grain Breads in the Freezer SectionWhole grains have a shorter shelf life than refined grains. Keeping whole grains in the fridge can help keep them fresh-tasting. Whole-grain breads can be bought fresh and then frozen at home, or you can check the freezer section of your grocery store for already-frozen options.
Whole-Grain Breads in the Freezer Section
Whole grains have a shorter shelf life than refined grains. Keeping whole grains in the fridge can help keep them fresh-tasting. Whole-grain breads can be bought fresh and then frozen at home, or you can check the freezer section of your grocery store for already-frozen options.
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 likeheart 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 highglycemic 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.
15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins All Children’s Hospital.Barley, farro, sorghum and more: 9 whole grains to try.McRae MP.Health benefits of dietary whole grains: an umbrella review of meta-analyses.Journal of Chiropractic Medicine. 2017;16(1):10-18. doi:10.1016/j.jcm.2016.08.008Canadian Diabetes Association.The whole truth about whole grains.Department of Agriculture.Make half your grains whole grains.American Heart Association.Whole grains, refined grains, and dietary fiber.Department of Agriculture.Dietary guidelines for Americans 2020-2025.Michigan State University Extension.White whole wheat bread – is it really a whole grain?Harvard T.H. Chan School of Public Health.Carbohydrates and blood sugar.University of British Columbia.Benefits of eating whole grains.Government of Canada.Eat whole grain foods.Vanegas SM, Meydani M, Barnett JB, et al.Substituting whole grains for refined grains in a 6-wk randomized trial has a modest effect on gut microbiota and immune and inflammatory markers of healthy adults.Am J Clin Nutr. 2017;105(3):635-650. doi:10.3945/ajcn.116.146928Zhang XF, Wang XK, Tang YJ, et al.Association of whole grains intake and the risk of digestive tract cancer: a systematic review and meta-analysis.Nutr J. 2020;19(1):52. doi:10.1186/s12937-020-00556-6Department of Agriculture.Whole wheat bread.Harvard T.H. Chan School of Public Health.Carbohydrates and blood sugar.Diabetes Canada.Glycemic index food guide.
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins All Children’s Hospital.Barley, farro, sorghum and more: 9 whole grains to try.McRae MP.Health benefits of dietary whole grains: an umbrella review of meta-analyses.Journal of Chiropractic Medicine. 2017;16(1):10-18. doi:10.1016/j.jcm.2016.08.008Canadian Diabetes Association.The whole truth about whole grains.Department of Agriculture.Make half your grains whole grains.American Heart Association.Whole grains, refined grains, and dietary fiber.Department of Agriculture.Dietary guidelines for Americans 2020-2025.Michigan State University Extension.White whole wheat bread – is it really a whole grain?Harvard T.H. Chan School of Public Health.Carbohydrates and blood sugar.University of British Columbia.Benefits of eating whole grains.Government of Canada.Eat whole grain foods.Vanegas SM, Meydani M, Barnett JB, et al.Substituting whole grains for refined grains in a 6-wk randomized trial has a modest effect on gut microbiota and immune and inflammatory markers of healthy adults.Am J Clin Nutr. 2017;105(3):635-650. doi:10.3945/ajcn.116.146928Zhang XF, Wang XK, Tang YJ, et al.Association of whole grains intake and the risk of digestive tract cancer: a systematic review and meta-analysis.Nutr J. 2020;19(1):52. doi:10.1186/s12937-020-00556-6Department of Agriculture.Whole wheat bread.Harvard T.H. Chan School of Public Health.Carbohydrates and blood sugar.Diabetes Canada.Glycemic index food guide.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Johns Hopkins All Children’s Hospital.Barley, farro, sorghum and more: 9 whole grains to try.McRae MP.Health benefits of dietary whole grains: an umbrella review of meta-analyses.Journal of Chiropractic Medicine. 2017;16(1):10-18. doi:10.1016/j.jcm.2016.08.008Canadian Diabetes Association.The whole truth about whole grains.Department of Agriculture.Make half your grains whole grains.American Heart Association.Whole grains, refined grains, and dietary fiber.Department of Agriculture.Dietary guidelines for Americans 2020-2025.Michigan State University Extension.White whole wheat bread – is it really a whole grain?Harvard T.H. Chan School of Public Health.Carbohydrates and blood sugar.University of British Columbia.Benefits of eating whole grains.Government of Canada.Eat whole grain foods.Vanegas SM, Meydani M, Barnett JB, et al.Substituting whole grains for refined grains in a 6-wk randomized trial has a modest effect on gut microbiota and immune and inflammatory markers of healthy adults.Am J Clin Nutr. 2017;105(3):635-650. doi:10.3945/ajcn.116.146928Zhang XF, Wang XK, Tang YJ, et al.Association of whole grains intake and the risk of digestive tract cancer: a systematic review and meta-analysis.Nutr J. 2020;19(1):52. doi:10.1186/s12937-020-00556-6Department of Agriculture.Whole wheat bread.Harvard T.H. Chan School of Public Health.Carbohydrates and blood sugar.Diabetes Canada.Glycemic index food guide.
Johns Hopkins All Children’s Hospital.Barley, farro, sorghum and more: 9 whole grains to try.
McRae MP.Health benefits of dietary whole grains: an umbrella review of meta-analyses.Journal of Chiropractic Medicine. 2017;16(1):10-18. doi:10.1016/j.jcm.2016.08.008
Canadian Diabetes Association.The whole truth about whole grains.
Department of Agriculture.Make half your grains whole grains.
American Heart Association.Whole grains, refined grains, and dietary fiber.
Department of Agriculture.Dietary guidelines for Americans 2020-2025.
Michigan State University Extension.White whole wheat bread – is it really a whole grain?
Harvard T.H. Chan School of Public Health.Carbohydrates and blood sugar.
University of British Columbia.Benefits of eating whole grains.
Government of Canada.Eat whole grain foods.
Vanegas SM, Meydani M, Barnett JB, et al.Substituting whole grains for refined grains in a 6-wk randomized trial has a modest effect on gut microbiota and immune and inflammatory markers of healthy adults.Am J Clin Nutr. 2017;105(3):635-650. doi:10.3945/ajcn.116.146928
Zhang XF, Wang XK, Tang YJ, et al.Association of whole grains intake and the risk of digestive tract cancer: a systematic review and meta-analysis.Nutr J. 2020;19(1):52. doi:10.1186/s12937-020-00556-6
Department of Agriculture.Whole wheat bread.
Diabetes Canada.Glycemic index food guide.
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