Some people mistakenly believe that the terms multigrain and whole grain mean basically the same thing and that both provide similar health benefits. But the term multigrain simply tells you that the bread contains more than one type of grain. It doesn't provide you with any information about whether the bread contains whole grains, refined grains or both.
Whole Grains
In terms of grains, the healthiest choices are whole rather than refined. Whole grains are more nutrient-dense than refined grains. Whole grains are rich in vitamin E, most of the B vitamins, essential fatty acids, minerals and fiber. Refined grains only contain the endosperm part of grains. The endosperm contains starch but does not contain any vitamins, minerals, essential fatty acids or fiber. The benefits of refined grains do not increase just because you consume more than one type by choosing multigrain bread.
Fiber
Breads made from whole grains provide an excellent source of dietary fiber. Fiber includes two main types--insoluble and soluble. Insoluble fiber promotes digestive health and may help lower your risk of developing type 2 diabetes. Whole wheat is an example of bread that contains soluble fiber. Insoluble fiber may help lower your blood pressure, reduce your low-density lipoprotein cholesterol, prevent inflammation and improve your blood glucose levels. Breads that contain whole oats are high in soluble fiber. The fiber content in multigrain bread depends on whether it contains whole or refined grains.
Making Healthy Choices
When choosing multigrain bread, do not assume that the grains found in the bread are whole. It is important to read nutrition labels in order to make sure a particular variety of bread is made primarily from whole grains. Look for breads in which the first ingredient is 100-percent whole wheat flour or 100-percent whole rye flour. Also make sure that any additional grains included in the bread are whole, such as whole oats. Breads made primarily from enriched wheat flour, all-purpose flour or unbleached flour are not whole grain breads.
Intake Guidelines
The United States Department of Agriculture recommends that at least half of your total intake of grains be whole grains. Multigrain bread that contains whole grains can help you meet this goal. Some guidelines for daily grain consumption include: women ages 19 to 50, 6 oz. per day; women 51 and older, 5 oz; men ages 19 to 30, 8 oz.; men between the ages of 31 and 50, 7 oz. and men 51 and older, 6 oz.
References
- MayoClinic.com: Nutrition and Healthy Eating -- Multigrain Versus Whole Grain: Which is Healthier?, Katherine Zeratsky, Feb. 6, 2010
- American Diabetes Association: Food and Fitness -- Carbohydrates
- MayoClinic.com; Nutrition and Healthy Eating -- Dietary Fiber: Essential For A Healthy Diet; Nov. 17, 2009
- American Diabetes Association: Food and Fitness -- Ask the Registered Dietician Archives: How Do You Know if the Bread You Are Eating is a Good Source of Whole Grains?, Cassie Rico
- American Diabetes Association: Food and Fitness -- Whole Grain Foods
- United States Department of Agriculture: ChooseMyPlate.gov -- Food Groups: How Many Grain Food are Needed Daily?
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