Why Is It Better To Eat Wheat Bread Vs. White Bread?

At least half of your total grain intake should be from whole grain products, according to the 2010 Dietary Guidelines for Americans. One easy way to integrate more whole grains into your diet is to replace white, enriched bread with whole wheat bread, which has a higher nutrient content than white bread.

Similarities

Some qualities of white and wheat bread are very similar. According to Keep Kids Healthy, the calorie, fat, cholesterol, protein, sodium and iron contents of both white and wheat bread are virtually identical. Both kinds have no cholesterol and provide between 1.5 and 3 grams of protein per slice. Both white and wheat bread are low in fat, with a gram or less of fat per slice. Finally, both types of bread provide between 40 and 70 calories per slice.

Benefits of Wheat Bread

Despite their similarities, wheat bread is often promoted for its health benefits. The difference is primarily related to food processing. White bread is more refined than whole wheat bread. During the refining process, parts of the grain are removed. Some of these parts contain nutrients like fat and protein. As noted by the Wheat Foods Council, the wheat germ in wheat bread results in a higher content of insoluble fiber, which contributes to cancer prevention. Whole wheat products also provide more magnesium and selenium than refined products.

Types

Not all whole wheat is brown. If you see white whole wheat bread at the store, don't be confused. Some wheat bread is made with red wheat, which gives it a dark color and bitter taste. Other whole wheat breads are made with white wheat, which has a more subtle flavor and appears white with small grains. If you have picky children at home who protest brown bread, trick them into eating healthy whole wheat products by purchasing whole grain white bread. Nutritionist Katherine Zeratsky of the Mayo Clinic notes that it has the same nutritional value as whole wheat bread made with red wheat.

Buying Tips

Bread labeling can be a bit misleading. Bread that is labeled as "wheat" bread is not the same as products that are labeled as "whole wheat" bread. Always look for the word "whole" on the label and check the ingredients to make sure that the product is made with whole wheat flour, not just wheat flour. The Mayo Clinic recommends choosing products with at least 3 grams of fiber per serving for optimal health benefit. In addition to whole wheat bread, choose other whole wheat products like quinoa, whole wheat pasta, brown rice and whole grain cereals.