In This ArticleView AllIn This ArticleWhat Are Whole Grains?Whole-Wheat vs. Whole-GrainWhich Is Healthier?Whole-Grain NutritionWhole-Wheat Nutrition
In This ArticleView All
View All
In This Article
What Are Whole Grains?
Whole-Wheat vs. Whole-Grain
Which Is Healthier?
Whole-Grain Nutrition
Whole-Wheat Nutrition
Picture this: You step into the bread aisle of the grocery store looking for a lovely loaf to make your morningavocado toastorbreakfast sandwich, or perhaps you’re picking up a package for your kids' PB&Js or to make asatisfying sandwich to bring to work for lunch. You’ve been told that whole grains are superior in nutritional quality when compared to their refined-grain counterparts. But what happens when you compare whole-grain bread to whole-wheat bread? Who’s the winner? The answer might surprise you.
What Happens to Your Body When You Eat Bread Every Day
First off, what does the term “whole grains” mean, anyway? A grain is made up of three parts: the bran, germ and endosperm. The outer layer of a kernel of grain is called the bran. It’s rich in fiber, B vitamins and antioxidants, saysJulie Lopez, RD. Next is the largest component of the grain kernel, the endosperm, which is made up of mostly carbohydrates with very small amounts of protein and vitamins. The innermost part of the kernel is the germ, which contains B vitamins, phytochemicals, vitamin E and other healthy fats.
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When grains are processed into flour, they can either be refined or left whole. The refining process removes both the protein-rich germ and the fiber-packed bran parts of the kernel to yield a softer, whiter flour as compared to whole-grain flour. Whole-grain flour, on the other hand, is made using all parts from the kernel, which is why this type of flour wins out nutritionally.
The Healthiest Types of Bread, According to a Dietitian
What’s the Difference Between Whole-Wheat Bread and Whole-Grain Bread?
First, keep in mind that the word “whole” when placed in front of words such as “grain” or “wheat” on food packaging or on an ingredient list implies that the entire kernel has been used to make the food.
Wheat is a specifictypeof whole grain, with a nutritional makeup that is rich in fiber, protein, vitamins and minerals. “Whole grain” is not specific and implies that one or many types of grains may have been used to create the food. Since all grains vary in their nutritional composition, the numbers will look different based on the specific types of grain used.
For example, saysKatie Morford, M.S., RD, “‘Whole-grain’ bread means it could be made with any type of whole grain, such as brown rice, barley, buckwheat, oats and wheat. ‘Whole-wheat,’ on the other hand, means the bread was made just with whole-wheat flour.'”
Is Whole-Wheat Bread Healthier Than Whole-Grain Bread?
Fortunately both types of bread can be healthy. Reproductive dietitianRachelle Mallik, M.A., RDN, agrees, adding that “including whole-grain or whole-wheat bread to your diet can be an easy way to increase your whole grain intake.”
Whole-Grain Bread Nutrition
Here is the nutrition breakdown for one (1-ounce) slice of whole-grain bread.
Whole-Wheat Bread Nutrition
Here is the nutrition breakdown for one (1-ounce) slice of 100% whole-wheat bread.
The Bottom Line
The word “whole” implies all three parts of the kernel—the bran, germ and endosperm—were included when the grain was processed into flour. That maximizes its nutritional composition, especially when compared to refined bread options. Whole-grain bread can be made with one or several types of grain, whereas whole-wheat bread implies that only wheat is used. Whole-grain and whole-wheat breads are a nutritious choice, but read labels and choose what makes sense for you and your family.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Bread, multi-grain (includes whole-grain).U.S. Department of Agriculture. FoodData Central.Bread, whole-wheat, commercially prepared.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Bread, multi-grain (includes whole-grain).U.S. Department of Agriculture. FoodData Central.Bread, whole-wheat, commercially prepared.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. FoodData Central.Bread, multi-grain (includes whole-grain).U.S. Department of Agriculture. FoodData Central.Bread, whole-wheat, commercially prepared.
U.S. Department of Agriculture. FoodData Central.Bread, multi-grain (includes whole-grain).
U.S. Department of Agriculture. FoodData Central.Bread, whole-wheat, commercially prepared.
