When you see that word on a label, put it down and look for something else. Eating whole-grain foods within an overall healthy diet helps to lower your risk for many diseases, including:. Whole-grains are also rich in protein , fiber, B vitamins and many other nutrients that help to lower blood pressure, reduce gum disease, strengthen the immune system and help control weight.
The Whole Grains Council reports that benefits are greatest with at least three servings per day, but every whole grain helps. Most other bread is made with grains that have been finely milled.
The resulting flour is whiter and lighter — in more ways than one. Not only does this refined flour look whiter and bake fluffier, but it also falls short of many of the nutrients essential to optimum health. While they are both made from grains, there are key health differences between the two types of bread due to the way that they're made.
Here's what you need to know about the differences between white bread and whole wheat bread, as well as which one is healthier for you. Whole wheat bread and white bread are processed differently, which leads to a difference in nutritional content.
Here's how they are made:. Whole wheat bread is generally a healthier option than white bread, although there may be some cases where you might want to opt for a lower-fiber option. Here's what you need to know about the health differences between the two bread choices. This is because the bran and the germ have richer concentrations of vitamins and minerals than the endosperm. However, white bread is often made with enriched flour, Pence says, which means that nutrients such as B vitamins and iron are added back into the flour after it goes through the refining process.
This may increase the nutrition of white bread — if you're buying it, make sure you opt for one that includes enriched flour. The fiber content of the most nutritious whole wheat bread should be 3 grams, or more, per slice.
The fewer the ingredients in the list the better, look for breads that contain just whole wheat flour, water, yeast, salt, and perhaps, an added sweetener, notes Dr. William Sears and Martha Sears, R. Whole wheat bread contains more protein and fiber than white bread. It provides up to four times the amount of zinc, essential to immunity and carbohydrate digestion.
Whole wheat bread also contains more folic acid and iron, two nutrients that support oxygen circulation by aiding in red blood cell growth. It also has more chromium, a mineral essential to the body's ability to digest sugar and fat.
One hundred percent whole wheat bread is a healthy option, but you can also choose other whole grain breads to benefit from added fiber and nutrition. White bread may be one of the more popular foods that cause inflammation , but surprisingly, whole wheat bread has the opposite effect. Get even more healthy tips straight to your inbox by signing up for our newsletter!
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