You might think that white stands for innocence, but in bread, goodness comes with the color brown. Dietary Guidelines for Americans recommends at least three ounces of whole grains every day. You can better meet this target by eating whole grain bread, which has more vitamins, minerals and fiber than white. If you ask yourself how white bread is made from brown grains you are more than half way to understanding how much nutrition is removed from a slice of white.
White Bread
Rollins School of Public Health notes that there are more vitamins and minerals in the darker bran and germ portions of grains. Unfortunately, in white flour only the endosperm of the grain is used. This is largely carbohydrate and so provides poor nutrition. For example about 70 per cent of the iron and 60 percent of the niacin have been removed and each slice of white only contains 0.5 g of fiber.
Whole Grain Bread
Dietary Guidelines for Americans defines whole grain foods as "Foods made from the entire grain seed." Grains may be cracked or broken but bran, germ and endosperm must retain the same proportions. A single slice of whole grain bread will contain upwards of 1.5 grams of fiber. Whole grain breads are rich in nutrients like Vitamins B1, B2, B6 and Vitamin E, as well as minerals, including iron and zinc. You can choose from a range of grains to meet whole grain targets, from traditional grains like spelt and rye, to novel grains like triticale.
Carbohydrate and Fiber
"Low carb" breads are usually whole grain. This is partly because of the increased bran content but also because starch trapped inside whole grains cannot be digested and so behaves like fiber in your gut. Patricia Rayas, Cereal Chemist at Oklahoma State University, describes this as "resistant starch" because it resists digestion. She believes that when it comes to weight control, whole grain foods containing oats, bran, and brown rice are better. There is effectively less carbohydrate and the bread is more filling than highly processed white.
Deceptive Labeling
Iowa State University advises you to read the label carefully when deciding on what foods to buy. Look for the words 'whole grain' but beware of terms like "wheat flour," "multigrain" or "100 percent wheat" which are not necessarily the same thing. Some breads may only include a sprinkling of whole grains on top, or a portion of whole grain flour. The amount of fiber can be an indicator of whether bread is totally whole grain. While two to three grams per serving is typical in whole grain breads, other breads may contain as little as one gram of fiber.
Live Longer
Professor Jacobs of the University of Minnesota reports reduced mortality among whole grain bread eaters. His study looked at over thirty thousand Norwegian men and women. Even accounting for lifestyle factors, such as exercise, body mass index and use of supplements; whole grain foods were found to benefit human health. Professor Jacobs concluded. "Protection by whole grain intake against chronic disease is suggested in Norway, where four times as much whole grain is consumed as in the United States."
References
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans
- European Journal of Clinical Nutrition: Reduced mortality among whole grain bread eaters in men and women in the Norwegian County Study; Jacobs DR Jr, Meyer HE, Solvoll K.; February; 2001
- MyPyramid.gov: Tips to help you eat whole grains
- Iowa State University: Whole Grain Handout
- Emory University, Rollins School of Public Health; Fortification Basics
- Oklahoma State University Robert M Kerr Food and Agriculture Research Center; Fiber Bulk of Life
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