All breads are low in fat and high in carbohydrates, but whole-grain breads are healthier for you than breads made from refined flour. You can buy commercially produced whole-grain breads at grocery stores or you can bake whole-grain breads at home using whole-grain flour.
Definition
Whole-grain bread is made from the entire seed of any of a number of cereal grains. Unlike refined grains, which have the outer coating of the seed removed, whole grains retain the bran and germ layers. To make whole-grain bread, whole grains are crushed into flour, which is then used as the base of the bread. Breads made from whole grain are higher in fiber, protein, micronutrients and phytochemicals than breads made with refined flour.
Types
The most common type of whole-grain bread is whole-wheat bread, also known as 100 percent whole-wheat bread. You can also find whole-grain breads using rye or pumpernickel flour at groceries, bakeries or health food stores. White whole-wheat bread, made from a soft, mild white strain of wheat, resembles white bread but retains the qualities of whole-wheat bread. Spelt, kamut and triticale flour are other types of whole-grain flours available for the home baker, but commercially available breads made from these are rare.
Advantages
Some of the specific nutritional components in whole-grain bread that may be missing from refined flour breads include essential fatty acids, iron, vitamin E, magnesium and zinc. Consumption of whole-grain products, including whole-grain breads, is linked to a reduction in cardiovascular disease, Type 2 diabetes, diverticulosis and some forms of cancer. In a 2001 study in the "European Journal of Clinical Nutrition," people who regularly ate whole-grain bread were less likely to die of chronic disease than individuals who did not eat whole-grain bread.
Alternatives
While eating whole-grain bread is a good way to get whole grains into your diet, other options also exist. Brown rice, whole-wheat pasta and whole-grain hot or cold breakfast cereals are other sources of whole grains. Whole-wheat pasta and unusual grains, such as quinoa, millet and amaranth, are also available as whole grains to include in your diet.
Recommendations
You should aim to consume three or more servings of whole grains per day, according to the 2005 Dietary Guidelines for Americans. When looking for whole-grain breads, look for the word "whole" listed somewhere on the package and in the ingredients list. These breads should also contain a minimum of 3g fiber per serving. Don't be fooled by breads promoted as "multigrain" or "7-grain," since these designators do not indicate whole-grain content and these breads are often made with refined flour.
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