Brown vs. White: The Case of the Breads

Wednesday, May 16, 2012

Clients always ask me if wheat bread is a healthier choice over white. It’s true that wheat bread has more beneficial nutrients when compared to white bread, but there’s a catch: it has to be “100% whole wheat”. Knowing exactly what to look for can help prevent you from falling victim to clever product marketing.

The Physical Difference
All bread is made from wheat flour. Each grain of wheat flour is made of 3 sections: the endosperm, germ, and bran. The endosperm is the large center of the grain which contains starch and protein. At one end of the endosperm is the germ—this is the area that sprouts when it’s germinated. It contains many vitamins, minerals and some oil. Both the endosperm and germ are covered by the bran, which contains the fiber and other nutrients.

The flour in white bread is more highly processed than that in whole wheat bread. During processing, the germ and bran of the wheat grain are removed, leaving only the white, starchy endosperm. Although the endosperm is the largest part of the grain, it contains the least nutrients.  Whole wheat flour still has the germ and bran intact and therefore contains more nutrients (including fiber) than white flour.

The Nutritional Difference
The bran in whole wheat flour provides fiber and the germ provides protein and Vitamin E. They also provide B-vitamins, magnesium, manganese, iron, phosphorous, potassium, and zinc. Whole wheat also contains a phytonutrient called plant lignans. Lignans have been found to have a protective effect against breast cancer and heart disease.

Oftentimes, white flour is “enriched”. This means that vitamins and minerals which were removed during processing are added back in synthetically. Thiamin, niacin, folate, and iron lost in the processing of white bread are required by the FDA to be added back to help avoid nutrient deficiencies.

Check out the difference:
*Note: percentage is based on the daily recommendation for each nutrient

Whole Wheat Bread (1 slice)
Calories: 100
Fiber: 3 grams
Protein: 4 grams
Thiamin: 7%
Niacin: 7%
Folate: 3%
Iron: 4%
Magnesium: 6%
Manganese: 30%
Phosphorus: 6%
Zinc: 3%

White Bread (1 slice, enriched)
Calories: 80
Fiber: 1 gram
Protein: 2 grams
Thiamin: 7%
Niacin: 7%
Folate: 8%
Iron: 6%
Magnesium: 2%
Manganese: 7%
Phosphorus: 3%
Zinc: 1%

Choosing Bread
Read the label! Look at the ingredient list and make sure the first ingredient is “whole wheat flour”. Many bread products have a mix of white and wheat flour, so avoid those that list “enriched wheat flour” and “wheat flour” in the ingredients. Don’t be fooled by packaging that says “multi-grain”, “wheat”, “stone ground wheat”, or “12-grain”. These terms don’t mean that the whole wheat grain was left intact.

LET’S DISCUSS: Have you made the switch to whole wheat bread? Which is your favorite brand of whole wheat bread?

 

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3 Comments on “Brown vs. White: The Case of the Breads



Tejal Says:

I grew up on whole wheat bread, so white bread is just plain tasteless to me. When I had friends stay over when I was a kid, I remember a few of them raving about the bread (it was the Lucky store brand, before they got converted to Albertsons). What annoys me about ww bread is that everyone feels the need to add so much sugar to it. It’s always honey wheat or molasses wheat and most bread recipes I see online add soooo much sugar to them.

When I complained about bread, my sister suggested Ezekiel, since they don’t add sugar. I gave it a shot, and I liked it. It’s terrible untoasted, but toasted…it’s like any other toast.



Wendy Says:

A few years ago we made the switch from white to wheat but it wasn’t until about a year ago I realized the difference between 100% whole wheat and just wheat bread. I’ve also made the mistake of buying multi-grain or stone ground. I prefer Aunt Millie’s 100% whole wheat but will buy other brands when on sale to switch it up.



Senobia Says:

Hi Kylee, if you have an insulated lunch tote, some chcoeis of protein would be hard boiled eggs, individual size container of greek yogurt, small chicken breast, 1/2 turkery sandwich on whole wheat, add some nuts, fruit that is easy to carry like apples, plums bananas are great for adding calories, a few whole wheat crackers(Kashi brand), or worse case option, a trail mix bar (again i prefer the Kashi brand, they use better products). Protien Powders are also convenient. Mix 1 scoop with water i like the Chocolate flavor from Designer Whey (you can get a small can at Harris Teeter)Make sure you are eating a good breakfast also. If you need additional help, let me know!




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