Whole grain bread does not go through a refining process like white bread. The entire grain from a wheat kernel, for example, is used in whole grain bread. Parts of the kernel include the endosperm, germ and bran, all of which have health benefits. In white bread, the kernel is refined so only the endosperm is retained. Common whole grains include oat, barley, brown rice and rye.
The Bran Layer
In whole grain breads, the bran layer of the grain is an ingredient. Bran naturally contains fiber and the B vitamin complex. Fiber from whole grains is the best option for constipation relief, according to MayoClinic.com. This is because bran is considered roughage in the digestive system. It also adds bulk to stool for easier passage through the intestines. Adults require 6 to 8 oz. of whole grain per day. One slice of whole grain bread is considered 1 oz.
The Germ
Germ is not milled out in whole grain bread. As a result, bread contains the natural benefits of antioxidants, B vitamins and vitamin E. From an anatomy point of view, the germ is the part of the kernel that eventually germinates and grows. The germ contains phytosterols that support cholesterol health. A study reported in June, 2003 in the "American Journal of Clinical Nutrition" showed that the absorption of cholesterol in the body was lower with the consumption of intact wheat ger, as compared to wheat germ with the phytosterols extracted.
Reduced Mortality
Eating a diet of whole grains, including whole grain breads, may reduce your risk of mortality. A study completed in Norway concluded that whole grain diets protect the body against chronic diseases and death, as reported in the February, 2001 issue of the "European Journal of Clinical Nutrition" and cited by the National Institutes of Health website. Norwegians eat four times more whole grains than Americans, resulting in increased protective qualities for health maintenance.
Endosperm
The endosperm in whole grain bread provides protein. It may also improve glucose control and protect against type 2 diabetes, according to the "Nutrition Journal." Specifically, the endosperm of whole grain rye breads was tested in 12 individuals. After eating meals with whole grain rye breads, acute insulin responses did not occur, meaning there was not a spike in glucose levels. This decreases the risk for type 2 diabetes. In addition, the rye bread provided appetite regulation and a feeling of satiety.
References
- University of Maryland: Food Pantry Staples: Whole Grains
- MayoClinic.com: Dietar Fiber: Essential for a Healthy Diet
- USDA: Grains
- "The American Journal of Clinical Nutrition"; Inhibition of Cholesterol Absorption by Phytosterol-Replete Wheat Germ... Richard E Ostlund, Jr, et al.; June 2003
- National Institutes of Health: Reduced Mortality Among Whole Grain Bread Eaters in Men and Women in the Norwegian County Study
- "Nutrition Journal"; Endosperm and Whole Grain Rye Breads...; Liza AH Rosen, et al.; September 2009
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