The U.S. Department of Agriculture recommends that the average American adult consume approximately 5 to 8 oz. of grains, such as wheat, per day. The majority of Americans exceed these levels; however, fewer than 5 percent eat enough from whole grain sources. Whole grain foods should account for at least one-half of total daily grain intake to promote health, according to the USDA. Eating whole grain bread is an easy way to meet the daily recommendations for grain intake. The nutritional value of bread varies. Whole wheat bread and whole grain white bread have similar nutritional values and are healthier than refined wheat and white breads.
Terminology
Whole wheat bread is typically made using red wheat and it contains all parts of the wheat berry or kernel. That is, it is made using the bran, or outer shell of the kernel; the germ, which is the sprouting segment of the wheat berry; and, the endosperm, or inner section of the kernel. Whole grain white bread is made from white wheat and it contains all parts of the kernel, like whole wheat bread. White wheat kernels have a milder flavor and lighter color than red wheat berries; therefore, bread made from whole white wheat flour tastes and looks similar to refined white bread. Refined white bread is made from milled flour in which the bran and germ have been removed. Wheat bread that is not 100 percent whole wheat typically contains only 25 percent whole wheat flour, with the remaining 75 percent coming from refined white flour; therefore, its nutritional value resembles refined white bread.
Fiber
An adequate daily intake of dietary fiber promotes digestive health and may help to maintain body weight and reduce the risk for diabetes and heart disease. Americans consume inadequate amounts of dietary fiber, according to the "Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010." Twenty-five g of fiber should be consumed daily for a 2,000 calorie diet. Eating whole wheat and whole grain white breads can help to achieve this goal. These breads contain approximately 2 g of fiber per slice. This is about four times more than the fiber content of refined white bread, which has had much of its fiber content removed during the milling process, resulting in a fiber content of approximately 0.5 g per slice. Wheat bread that is made from a combination of whole wheat and refined white flours only contains about 0.9 g per slice, according to the USDA.
Protein and Fat
Protein is needed by the body for proper cell function and the production of hormones. Whole wheat bread, at levels of 16 percent, contains more protein than refined white bread, which has a protein content of about 13 percent. The protein content of whole grain white bread is similar to the protein levels found in whole wheat bread; however, the protein content of both varieties may fluctuate based on the environmental conditions under which the wheat was grown. Wheat bread made from a combination of whole wheat and refined white flours contains slightly more protein per slice than refined white bread at a level of 2.73 g vs. 1.91 , respectively, according to the USDA. Whole wheat bread also contains more fat than refined white bread because the wheat germ is about 10 percent fat; however, its nutritional profile overall is excellent.
Vitamins and Minerals
The milling process to make flour for refined white bread removes a large percentage of the iron and the B vitamins riboflavin, thiamin, niacin and folic acid that are naturally present in wheat. As a result, refined white bread has to be enriched with these nutrients. Whole wheat bread also contains vitamin E, copper, magnesium, manganese and zinc which predominately come from the bran and germ sections of the wheat berry. Although refined white bread can be enriched with these vitamins and minerals, whole wheat bread products often contain higher levels of these nutrients.
Considerations
Brown bread is not always whole grain. Typically, caramel coloring or molasses is added to wheat labeled bread products to give them a brown color. Whole wheat bread must contain at least 51 percent whole wheat for the label to carry the health claim "whole wheat." Whole wheat bread should have whole wheat flour listed as the first ingredient on the product label.
References
- United States Department of Agriculture: Inside the Pyramid
- United States Department of Agriculture: Dietary Guidelines for Americans, 2010 -- Nutrient Adequacy
- Kansas State University: Healthful Whole Grains!
- Wheat Foods Council: Nutritional Value
- Wheat Foods Council: Grains of Truth About White Wheat
- United States Department of Agriculture: Get on the Grain Train
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