With so many choices on the shelves these days, buying bread can be confusing as you try to navigate the differences between whole-wheat, whole-grain, multigrain, brown bread and so many other varieties. Multigrain bread can potentially offer some health benefits over other kinds of bread, but you have to read the labels carefully to make sure you're getting a superior product.
The Term Multigrain
The basic definition of "multigrain" is simple: multigrain bread is bread that is made with more than one type of grain. The same goes for breads labeled "five grain," "seven grain" and "12 grain." Most mainstream breads are made with wheat, and multigrain breads will contain other grains as well, such as oat, barley, rye, corn, quinoa or millet. While multigrain breads can potentially be healthier, calling a bread "multigrain" has no bearing on its nutritional content or how the grains were grown, handled or processed.
Multigrain vs. Whole Grain
A more important phrase to look for on the label is "whole grain." According to registered dietitian Sarah Schumacher, grains are made up of three parts: the bran, which is high in fiber; the germ, which contains essential oils, vitamins and minerals; and the endosperm, which is low in nutrients except for carbohydrates and protein. White flour, which is used to make white bread, has been refined to remove most or all of the bran and germ, while whole-grain bread is made with flour that contains all three parts of the grain. Unless your multigrain bread specifies that it is whole grain, it may be based on refined white flour with small amounts of other grains that may have also been processed.
Bread Color
You might want to gravitate toward the darker brown loaves of bread on the shelves, thinking that these must be higher in whole grains, but you'd be mistaken. Gloria Tsang, R.D., warns that brown bread may have had coloring agents added to make it appear darker. When in doubt, check the ingredients list for caramel coloring or other dyes. On the other hand, some breads, especially in small or artisan bakeries, may be made with molasses, which will also darken the color of the bread and may offer some nutritional benefits.
Baking Multigrain Bread
The best way to know what's in your bread is to make your own, and it's easier than you might think. Bread machines take much of the work out of baking, and there are also "no-knead" bread recipes that promise fresh bread with just a few minutes work. When buying flour, look for products that are labeled "whole grain" or "100 percent whole wheat" and avoid flours that are labeled "refined," "enriched" or "degerminated." Novice bread bakers will have better results following a recipe, but bread can be made with any grain, and once you get a feel for the ingredients, you can experiment freely.
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