If bread is made with wheat flour, it seems as if it should be whole grain be default, but that isn't always the case. Refined white flour, whether it's all-purpose or bread flour, is stripped of its bran and germ before being sold, so products baked with it are not whole grain breads. To further confuse matters, some loaves are made with whole wheat flour but are not 100 percent whole grain loaves.
Labeling
When you're shopping for bread at the store, it's important to pay close attention to nutrition facts and ingredient lists as well as product labels. A bread can claim to be "whole grain" or "whole wheat" even if it's made with mostly refined white flour. Color may appear to be an indicator of the bread's ingredients, but it's not always trustworthy; according to "Vegetarian Times" magazine, caramel color sometimes darkens wheat bread that is not whole grain. Taking a glance at the ingredient list will clear things up. "Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain ---and even better, one that is made with only whole grains," states the Harvard School of Public Health. For a bread to be labeled "100 percent whole grain," it must be completely free of refined white flour.
Nutrition Facts
White bread and partial whole grain breads are not completely devoid of nutrition, but they do contain fewer beneficial nutrients than loaves that are 100 percent whole grain. The U.S. Department of Agriculture reports that 1 oz. of white sandwich bread contains approximately 75 calories, 2g protein, 1g fat, 14.5g carbohydrates, 0.75g fiber and 1g sugar. However, 1 oz. of whole wheat bread has about 70 calories, 3.5g protein, 1g fat, 12g carbohydrates, 2g fiber and 1.5g sugar, trumping the white bread in amounts of healthy protein as well as dietary fiber.
Health Implications
All wheat bread contains beneficial vitamins and minerals, but whole grain bread is the healthiest choice. According to MyPyramid.gov, whole grains are primary sources of B vitamins, folate, iron, selenium, magnesium and dietary fiber. Together, those compounds can help enhance bone and muscle health, boost functions of your nervous and immune systems, prevent constipation and reduce risks for heart disease. If you're watching your weight, 100 percent whole grain bread is likely also the superior choice, since its fiber and complex carbohydrates take longer to chew and digest and can keep you full for a greater amount of time.
Considerations
A healthy diet ideally contains a balance and variety of foods, so it can allow for wheat bread that is either whole grain or not. However, if you're on a special diet or struggle with a health condition, speak with your physician for suggestions on the types of bread that are healthiest for you to eat.
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