If you look closely at the bread shelves in your supermarket, you'll probably see several brands of whole grain white bread. Over the years, white bread has maintained its popularity, despite the fact that whole grains are very healthy for you. Based on the fact that whole grains provide more nutrients per calorie and following ConAgra's development of Ultragrain White Whole Wheat, several companies began manufacturing whole grain white bread. Whole grain white bread is being marketed as an alternative to healthy whole grain wheat breads, but there is some controversy as to whether whole grain white bread is as healthy for you as whole grain wheat bread.
Whole Wheat Bread
Regular whole grain wheat bread is made with red wheat, a darker grain that has a coarse texture and strong, bitter taste. Regular whole wheat bread contains all parts of the wheat kernel, including the bran, germ and inner endosperm. It's important to read the product label, but most whole grain wheat breads are 100 percent whole grain. According to "The Washington Post," the 2010 Dietary Guidelines state you need to get 48 g of whole grains daily, and whole grain wheat bread is an excellent source.
Whole Grain White Bread
Whole grain white bread is made using an albino strain of wheat that has a milder flavor and a smoother texture. Whole grain white wheat breads are also made using the entire wheat kernel. Although it is a complete whole grain, manufacturers can still produce a white bread using whole grains that has the same soft texture as refined white bread and is just a few shades darker. Whole grain white bread is also a good source of whole grains. However, it's imperative to read the product label when buying whole grain white breads, as different brands contain varying amounts of whole grains, from 30 percent to 100 percent. One drawback is whole white bread is more heavily processed, using dough conditioners to get the softer texture of regular white bread.
Whole Wheat Bread Nutrition
According to the nutrition website MyFitnessPal, one slice of 100 percent whole wheat bread contains 80 calories. One slice has 1 g total fat and 170 mg of sodium. One slice of 100 percent whole wheat bread provides 3 g of protein, 15 g of carbohydrates with 2 g of sugar and 2 g of dietary fiber. One slice also contains 2 percent of your daily calcium requirement and 8 percent of your requirement of iron.
Whole Grain White Bread
Initially dismissed as a marketing ploy, 100 percent whole grain white bread actually stacks up pretty well against 100 percent whole wheat bread. In comparison, there are 75 calories in one slice of whole grain white bread, along with 1 g total fat and 110 mg sodium. One slice of whole grain white bread also contains 3 g protein, 14 g of carbohydrates with 2 g of sugar and 1 g dietary fiber. One slice provides you with 5 percent of your daily iron requirement and 13 percent of your daily calcium need. Katherine Zeratsky, a MayoClinic.com nutritionist, says you can be sure you're getting a whole grain product if "whole wheat" or "whole white" is the first ingredient listed on the package label.
References
- MayoClinic.com; "White Whole-Wheat Bread - Is It Nutritious?"; Katherine Zeratsky; January 2011
- "USA Today"; Wonder What's Next? Whole-Grain White Bread; Elizabeth Weise; June 2005
- "The Washington Post"; Whole grain and the 2010 Dietary Guidelines; Jennifer LaRue Huget; February 2011
- MyFitnessPal: 100 Percent Whole Wheat Bread Nutrition Facts
- MyFitnessPal: Whole Grain White Bread Nutrition Facts
- CBSNew.com: "White Bread's Whole-Grain Makeover"; February 2009
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