To pick a truly healthy loaf, look for labels that say "100 percent whole grain" or "100 percent whole wheat," with at least 3 grams of fiber per slice.
Whole wheat vs. multigrain bread: which is better? Multigrain bread may seem a lot healthier than whole wheat -- after all, as its name indicates, it's made with more than one flour, uniting multiple grains in a single loaf. But multigrain bread isn't always what it's purported to be -- and the same goes for that standard bearer of health, whole wheat. We asked registered dietitians how to find the more nutritious option and what ingredients to name-check in store-bought breads.
Meet Our Expert
Whole Wheat Bread
Whole wheat, the marquee ingredient in whole wheat bread, is a specific grain that falls under the whole grains umbrella. Oats, brown rice, barley, millet, and quinoa are also classified as whole grains. Whole grains have all three parts of the kernel intact, including the bran, endosperm, and germ.
"One hundred percent whole wheat bread is made entirely from the entire wheat kernel," says Kristen Lorenz, RD, LDN, a private practice dietitian.
Nutrients
Whole wheat and multigrain breads made from 100 percent whole grains provide a boost of fiber, antioxidants, and essential vitamins and minerals like B vitamins, iron, magnesium, and zinc, says Jamie Mok, MS, RDN, RYT, and spokesperson for the Academy of Nutrition and Dietetics. "Studies show that eating more whole grain foods is linked to a lower risk of heart disease, type 2 diabetes, and certain cancers," she says.
Fiber
The fiber in 100 percent whole grains is beneficial for a host of reasons. "Dietary fiber slows digestion, helps stabilize blood sugar levels, and supports insulin sensitivity -- especially important for those with, or at risk for, type 2 diabetes or metabolic syndrome," Mok says.
Fiber makes whole grains more filling than refined grains, promoting satiety, curbing cravings and overeating, and supporting weight management, she says. Additionally, fiber is key for gut health, acting as a prebiotic that feeds beneficial gut bacteria and promotes regular bowel movements.
Multigrain Bread
Multigrain bread is also construed as healthy, but here, too, its nutritional composition depends on the ingredients in the dough.
Multigrain breads often combine several grains like wheat, oats, barley, or millet, with seeds like flax, sunflower, sesame, or pumpkin, but what's key is whether those ingredients are listed as whole grains, Lorenz says. "'Multigrain' means the bread contains more than one type of grain; it doesn't guarantee that those grains are whole or nutrient-dense," she explains.
Grains and Seeds
Seeds like flax, sunflower, or pumpkin can bump up the plant protein and healthy fats a smidge.
"Bread that includes a mix of grains and seeds yields small amounts of omega-3s from flax and monounsaturated fats from sunflower or pumpkin seeds," Lorenz says. "However, the nutritional edge really depends on how much of these ingredients are actually in the loaf." Unless the bread is seed-heavy, the nutritional difference may be negligible.
A typical slice of whole wheat bread has about 3-4 grams of protein, while a hearty multigrain loaf might have 4-6 grams of protein. While seeds aren't a major protein source, they can contribute to your daily total, especially when the bread is paired with other protein-rich foods, like nut butter, hummus, or eggs, Lorenz says.
Go Beyond the Look and Label
Many commercial multigrain breads, Lorenz points out, use a blend of refined flours with small amounts of grains like oats, barley, or flax for added texture -- and marketing appeal. Those minuscule amounts don't make a major nutritional impact. "Refined versions of those same grains lose much of their fiber, protein, and micronutrients in processing."
Then there are loaves that look like the picture of health, conveying a sense of good-for-you-ness with their dark coloration and crusts covered with inviting tidbits. "Multigrain breads topped with oats and seeds may appear healthy, but many are made with enriched wheat flour -- a refined grain -- and only contain a small amount of added seeds," Mok says.
When deciding between store-bought varieties of whole wheat -- or multigrain bread -- skip products that list the ingredients "enriched wheat flour" or just "wheat flour," Mok says.
With wheat flour, the bran and germ are removed during milling, lending the flour a finer texture and an extended shelf life. With enriched wheat flour, some, but not all, of the nutrients removed during processing are replaced. For instance, some B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back, but fiber is not. "These breads typically offer less fiber and fewer nutrients compared to those made with 100 percent whole-grain flour," Mok says.
What to Look For
If you're deliberating which healthy loaf to buy, trying to decide between multigrain and whole wheat varieties, look for breads labeled 100 percent whole grain or with 100 percent whole wheat as the first ingredient, Lorenz says. "That wording matters more than whether it's called 'multigrain.'" The healthiest breads, she adds, have short and simple ingredient lists.
Other ingredients can also make or break the loaf. "On the nutrition label, strive to choose a bread that has at least three grams of fiber per slice, less than three grams of added sugar, and no more than 140 milligrams of sodium," Mok recommends.
You should also give a thumbs down to products that have added high-fructose corn syrup, malt syrup, or molasses high on the list of ingredients, Lorenz says.
Read the original article on Martha Stewart