"Wheat" is occasionally misinterpreted as "whole wheat." Therein lies a quirk with regards to nutrition. When bread manufactures list "wheat flour" as an ingredient in bread, they do not necessarily mean "whole-wheat flour." All bread made from wheat is wheat bread. Yet wheat flour that is not whole-wheat flour lacks whole-grain benefits.
Wheat Kernel Composition
A wheat kernel has several structures and compounds. According to the Montana Wheat and Barley Committee, a wheat kernel is comprised of approximately 14 percent bran, 83 percent endosperm and 2.5 percent germ. The bran contains some protein, B vitamins, minerals and insoluble fiber. The endosperm contains even more protein, carbohydrates and B vitamins, plus iron and soluble fiber. The germ is the part that sprouts. According to Flax Food, it houses wheat's highest-quality protein, vitamin E, chromium and magnesium. It also contains octacosanols, molecules that enhance muscle and reflex activity.
Enriched White Wheat Bread
Enriched white bread is made with flour from the endosperm, according to Montana Wheat and Barley. This flour is commonly fortified, or enriched, with nutrients such as iron, calcium and folic acid. However, there is a trade-off: White flour lacks whole-wheat flour's bran and germ, and thus also beneficial fibers that help lower cholesterol and regulate digestion. It also lacks vitamin E, which improves healing and skin tone, and phytonutrients that lower cancer risk.
Whole-Wheat Bread
Retaining the wheat germ and bran, whole-wheat bread is naturally high in vitamins E, B1, B2 and B3, folic acid, calcium, phosphorus, zinc, copper, iron, manganese, magnesium and fiber. These compounds variously ensure cell and blood health, nerve function, muscle growth and repair and immunity. World's Healthiest Foods minutely details whole grains' role in preventing weight gain, combating inflammation, lowering the risk of diabetes and cancer and promoting gastrointestinal health.
Basic Nutritional Information for Two Wheat Breads
White and whole-wheat breads do share some nutritional aspects. For example, each has about 75 to 100 calories per ounce, but always check nutrition information panels for specifics. Cross-referenced panels from The Calorie Counter show the following values for 1 oz. white bread to the left of the slash, and 1 oz. whole-wheat bread to the right: calories: 75/70; carbohydrate: 14.3 g/13.1 g; fiber: 0.7 g/2 g; sugar: 1.2 g/5.6 g; protein: 2.2 g/2.7 g; and fat: 0.9 g/1.2 g. Whole-wheat bread's higher fat derives from the germ's vitamin E-rich lipids. Both breads have comparable calcium and iron, but whole-wheat bread has 71.4 mg potassium, whereas white has only 28.4 mg.
Additional Ingredients Affect Wheat Bread Nutrition
Walnuts and flaxseeds help decrease inflammation, olive oil contributes heart-healthy fats and cholesterol controls, soy adds protein and phytonutrients, and milk adds calcium and other minerals. According to the United States Department of Agriculture, preservatives, added judiciously, protect wheat bread's quality and nutrition over time and discourage molds. However, it is up to you, the consumer, to examine nutrition labels and to seek out those with whole-wheat flour, bran and wheat germ near the list's top. That is how you boost nutrition.
References
- Montana Wheat and Barley Committee: Diagram of a Kernel
- Flax Food: Wheat Germ
- World's Healthiest Foods: Whole Wheat
- The Calorie Counter: Calories in Bread, Whole Wheat
- The Calorie Counter: Calories in Bread, White Wheat
- USDA: Effect of Preservatives Addition on the Shelf-life Extensions and Quality of Flat Bread as Determined by Near-infrared Spectroscopy and Texture Analysis
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