{"id":5105,"date":"2023-09-02T07:08:46","date_gmt":"2023-09-02T07:08:46","guid":{"rendered":"https:\/\/cissar.com\/?p=5105"},"modified":"2023-09-02T07:08:46","modified_gmt":"2023-09-02T07:08:46","slug":"white-bread-vs-whole-wheat-bread-is-one-better-for-you","status":"publish","type":"post","link":"https:\/\/cissar.com\/index.php\/2023\/09\/02\/white-bread-vs-whole-wheat-bread-is-one-better-for-you\/","title":{"rendered":"White bread vs. whole wheat bread: Is one ‘better’ for you?"},"content":{"rendered":"
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Fox News Flash top headlines for August 30<\/a><\/h4>\n

Fox News Flash top headlines are here. Check out what’s clicking on Foxnews.com.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

When it comes to food debates, some people may be interested about the health score on a particular sandwich staple: Bread.<\/p>\n

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If you’re wondering about white bread, whole wheat or whole grain bread and which may be dubbed the “better choice,”<\/a> \u00a0experts are offering answers.<\/p>\n

“When it comes to health, whole wheat bread is a better choice compared to white bread,” says Kate Ingram, a Connecticut-based registered dietitian nutritionist and owner of TheVitalityDietitians.com.<\/p>\n

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“This is because whole wheat bread contains more fiber<\/a> and important nutrients from the bran and germ. These elements are good for digestion and keeping your energy levels steady,” she adds.<\/p>\n

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The great debate of which is healthier, white bread or whole wheat bread, has now been addressed \u00a0\u2014 which will come out on top?<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

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Mary Sabat, a Georgia-based registered dietitian nutritionist and an American Council on Exercise-certified <\/strong><\/i>trainer\u00a0agreed, adding that whole wheat bread contains a higher nutritional content and has a lower impact on blood sugar.<\/p>\n

Read on for the basics on bread.<\/p>\n

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The health specs of white bread<\/strong><\/h2>\n

Like some other “white” or refined products (think pasta, rice, pizza dough),<\/a> white bread is said to be lacking in the nutritional department.\u00a0<\/p>\n

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“White bread is typically made from refined wheat flour, where the bran and germ layers have been removed. This process strips away much of the fiber, vitamins, and minerals present in whole grains,” says Sabat, adding that white bread tends to be low in dietary fiber and lacks the full spectrum of nutrients that’s found in whole wheat bread.\u00a0<\/p>\n

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White is typically made with refined wheat flour, a process that has stripped the grains of its natural fiber and vitamins.<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

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“It can cause quicker spikes in blood sugar due to its high glycemic index,” Sabat, who is also the owner of BodyDesignsByMary.com, agreed.<\/p>\n

THESE ARE THE BEST FOODS FOR A HIGH-FIBER DIET, ACCORDING TO NUTRITIONISTS<\/strong><\/a><\/p>\n

Ingram highlights that a typical serving of white bread \u2014 one slice, or if you\u2019re weighing it, about 28\u201330 grams \u2014 contains around 70\u201380 calories, less than one gram of fiber and few vitamins and minerals.\u00a0<\/p>\n

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If you\u2019re looking to make a healthier sandwich,<\/a> you apparently should reach for the whole wheat bread.<\/p>\n

The health specs of whole wheat bread<\/strong><\/h2>\n

Speaking of said healthier choice, whole wheat bread is made from whole grains,<\/a> including the bran and germ, claims Ingram.\u00a0<\/p>\n

“This provides higher fiber content and more nutrients,” she says.\u00a0<\/p>\n

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Whole wheat bread is full of fiber, vitamins and other minerals that are not found in white bread, experts say.<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

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A standard serving of whole wheat bread (one slice) contains roughly 80-100 calories, around two-to-three grams of fiber and a better profile of vitamins and minerals compared to white bread, according to Ingram.<\/p>\n

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How exactly does that composition of bran, germ and endosperm in whole wheat bread translate to nutrition wins?<\/p>\n

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In addition to supplying more fiber and vitamins (like B vitamins) and minerals (like magnesium and zinc), says Sabat, it also contains health-supporting and disease-preventing plant compounds called phytonutrients.<\/p>\n

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If you’re not reading the word “whole” on the bread package, “it means the bread might not be made from the entire kernel,” according to John Hopkins All Children’s Hospital’s website.<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

“The fiber content in whole wheat bread promotes better digestion,<\/a> helps stabilize blood sugar levels, and supports heart health,” says Sabat.<\/p>\n

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What to look for at the grocery store<\/strong><\/h2>\n
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It pays to scan bread labels<\/a> before you buy to ensure you\u2019re making a healthy purchase.<\/p>\n

“When choosing bread, look for 100% whole wheat or whole grain on the label,” says Sabat, adding that you should avoid buying bread labeled as “wheat bread” or “enriched wheat flour,” as these terms often indicate refined grains.<\/p>\n

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If you’re not reading the word “whole” on the bread package, “it means the bread might not be made from the entire kernel,” according to John Hopkins All Children’s Hospital’s website.<\/p>\n

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Sabat says, “Also, be cautious of added sugars and artificial additives in the ingredients list.”<\/p>\n

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When shopping for bread at the grocery store, try to avoid brands that say “enriched flour” or “wheat bread” (as opposed to “whole wheat bread”).<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

Ingram says to steer clear of breads with added high fructose corn syrup, trans fats or any ingredients you can’t read.\u00a0<\/p>\n

“The fewer ingredients the better, generally,” Ingram explains.<\/p>\n

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How to make whole wheat bread at home<\/strong><\/h2>\n
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If you prefer to bake your own bread,<\/a> there are some things you can do to make it more palate-pleasing, Ingram says.<\/p>\n

Ingram suggests experimenting with ingredients like honey or seeds such as flaxseed or sunflower seeds for extra flavor, texture and nutrition.\u00a0<\/p>\n

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If you prefer to make bread at home, start experiments with extra healthy fats and natural sweeteners.<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

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“Using natural sweeteners and healthy fats can make it tasty without giving up its health benefits,” she says.\u00a0<\/p>\n

“When you’re baking, remember to knead the dough well and give it enough time to rise \u2014 this helps achieve the desired texture and flavor.”<\/p>\n

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REGULAR SUGAR VS. ARTIFICIAL SWEETENER: IS ONE WORSE FOR YOU THAN ANOTHER? EXPERTS CHIME IN<\/strong><\/a><\/p>\n

Are there any other healthy bread choices?<\/strong><\/h2>\n
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You apparently don\u2019t need to limit your nutritious loaves to only whole wheat or whole grain bread:<\/a> There\u2019s also multigrain bread, sprouted grain bread, rye bread and sourdough bread.<\/p>\n

“Multigrain bread combines different whole grains, seeds and sometimes nuts, providing a mix of nutrients and about 70\u2013100 calories per slice,” says Ingram (fiber content for multigrain can vary but may be around two-to-three grams).\u00a0<\/p>\n

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In the end, everyone’s nutritional needs are different, which means it is best to consult a health professional for personalized advice, experts say.<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

“Sprouted grain bread, made from sprouted whole grains, can be gentler on digestion and usually offers around 60\u201380 calories and three-to-four grams of fiber per slice,” she continues, adding that rye bread, “with its distinctive flavor and darker color,” is another option as it boasts more fiber and vitamins than other types of bread. \u00a0Rye contains approximately 70\u201380 calories and two-to-three grams of fiber per slice, Ingram says.<\/p>\n

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THESE ARE THE WORST DRINKS FOR YOUR HEALTH, ACCORDING TO NUTRITIONISTS<\/u><\/strong><\/a><\/p>\n

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Ingram also recommends sourdough bread, which is fermented naturally and “can be easier to digest and potentially gentler on blood sugar levels, with around 80\u2013100 calories and one-to-two grams of fiber per slice.”<\/p>\n

And for people with gluten-sensitivities or allergies,<\/a> there are options for you.<\/p>\n

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“Gluten-free bread made from whole grains like brown rice, quinoa or oats can be a good option,” says Sabat.\u00a0<\/p>\n

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CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER<\/u><\/strong><\/a><\/p>\n

Riffing on that sentiment, Ingram notes that such gluten-free breads use alternative flours like rice or almond flours.\u00a0<\/p>\n

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“Always remember that individual nutritional needs vary, and it’s essential to consult with a healthcare professional or registered dietitian for personalized advice,” says Sabat.<\/span> (iStock)<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

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Ingram says gluten-free breads vary in nutrition but generally have 90\u2013120 calories and 1\u20132 grams of fiber per slice.\u00a0<\/p>\n

And then there\u2019s oat bread, which is crafted from oat flour or whole oats and is high in digestion-friendly fiber with approximately 70\u201390 calories and 2\u20133 grams of fiber per slice, Ingram adds.<\/p>\n

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With whatever kind of bread you bake or buy, consulting a professional to establish what\u2019s best for your body is key.<\/p>\n

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CLICK HERE TO GET THE FOX NEWS APP<\/u><\/strong><\/a><\/p>\n

“Always remember that individual nutritional needs vary, and it’s essential to consult with a healthcare professional or registered dietitian for personalized advice,” says Sabat.<\/p>\n

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Perri Ormont Blumberg is a contributing lifestyle reporter for Fox News Digital.<\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

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