White bread, usually made primarily or exclusively from refined grains, does not provide as much nutrition as bread made from whole grains. But the color of bread does not necessarily reveal the presence or absence of whole grains. Some brown breads do not contain whole grains and, though rare, some white bread contains 100 percent whole wheat.
Refined Grains
If you obtain most of your grains from white bread, you risk depriving yourself of important nutrients. Traditional white bread is made with refined grains. Refined grains lack the nutrients found in whole grains, yet they contain all of the starch. Whole grains are an important part of a healthy and balanced diet because they provide an excellent source of essential nutrients. Whole grains provide more fiber than refined grains and are an important source of vitamin E, most of the B vitamins, essential fatty acids, magnesium, chromium and folate. In contrast, refined grains contain little fiber and few natural nutrients.
Glycemic Index
If you eat white bread, you risk elevations in your blood sugar levels. All carbohydrate-containing foods affect your blood glucose levels, but the healthiest choices offer nutrients in return. Refined-grain white bread tends to raise your blood glucose levels more significantly than whole-grain breads -- the fiber in whole grains slows the conversion of carbohydrates to sugar in your bloodstream. White bread made from refined grains has a high glycemic index, while whole-grain bread has a low glycemic index. Foods with a high glycemic index score raise your blood sugar more than foods with a medium or low glycemic index score.
Fiber
White refined-grain bread provides little in fiber. If you eat white bread instead of whole-grain bread, you may find it more difficult to meet your daily fiber needs. In general, adults should consume about 25 g to 30 g of fiber per day. Breads made with whole wheat contain insoluble fiber, a nutrient that helps promote digestive health. Breads made with whole oats are a good source of soluble fiber, a nutrient that may help stabilize your blood glucose levels, lower your blood pressure and reduce your low-density lipoprotein cholesterol. White bread made with refined flour does not provide these benefits.
USDA Recommendations
Most varieties of white bread -- and some varieties of brown bread -- are made with processed refined-grain white flour. Read product nutrition labels and chose breads made primarily from 100 percent whole-wheat flour. Product descriptions such as "multigrain" or "whole grain" don't reveal much about a bread's nutritional value. The U.S. Department of Agriculture recommends choosing whole grains over refined grains. At least half of your total daily intake of grains should be from whole grains.
References
- MayoClinic.com; Nutrition and Healthy Eating -- White Whole-Wheat Bread: Is it Nutritious?, Katherine Zeratsky, R.D., L.D.; January 2011
- American Diabetes Association: Food and Fitness -- Whole Grain Foods
- American Diabetes Association: Food and Fitness -- Carbohydrates
- American Diabetes Association: Food and Fitness -- Diabetes Superfoods
- American Diabetes Association: Food and Fitness -- Glycemic Index and Diabetes
- MayoClinic.com; Nutrition and Healthy Eating -- Dietary Fiber: Essential for a Healthy Diet; November 2009
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