You have dozens of bread choices when you go to the grocery store. Options often include several wheat bread varieties including breads labeled as whole wheat and whole grain. Knowing how these two breads compare can help you make healthier choices. The creation of whole wheat and whole grain breads are dependent upon their milling process, converting wheat grains into flour.
Wheat
A wheat grain is the fruiting portion of the wheat grass. Each grain contains three parts: the bran, the endosperm and the germ. The bran is the outer shell of the grain and contains a high level of dietary fiber. The endosperm makes up most of the interior of the grain and contains very few vitamins and nutrients, being made up of mostly carbohydrates. The germ is the innermost portion of the grain and is a high source of many nutrients including iron and vitamin E.
Milling
When grains are milled to produce white flour, the bran and the germ are removed leaving only the endosperm. The endosperm is then ground into flour. Because the endosperm is so low in vitamins and nutrients, the FDA requires that mills fortify it with synthetic vitamins. Even with these fortifications, the resulting flour pales in comparison to the nutritional benefits of the original whole-wheat grain.
Whole-Grain & Whole-Wheat Bread
Whole grain and whole wheat are interchangeable when talking about bread. Whole grain can refer to any seed product that is unaltered such as whole grain rice, soy or rice. Whole-wheat breads are breads that are made from flour that is derived from the whole grains of wheat, containing the bran, endosperm and germ. Whole-grain and whole-wheat breads are excellent sources of fiber, protein and many essential vitamins and minerals.
Considerations
When choosing your whole-wheat and whole-grain bread products, look at the ingredients list below the nutrition information on the bag. In the first few ingredients, the bread should list a whole-grain or whole-wheat component. If it doesn't, the product may be made from only partial whole grains and supplemented with refined flour. For maximum benefits, look for 100-percent whole wheat or whole grain. You can also compare breads based on their dietary fiber. Whole-grain and whole-wheat breads should have significantly higher levels of dietary fiber.
References
- MayoClinic.com: Whole Grains: Hearty Options For a Healthy Diet: July 21, 2009
- Rhonda's Cooking: Confused about Whole Grain vs Whole Wheat?: May 31, 2009
- Nutrition Action Health Newsletter: The Whole Grain Guide: March 1997
- "The Whole Food Bible: How to Select & Prepare Safe, Healthful Foods"; Christopher Kilham; 1996
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