Wheat Bread Vs. White Bread: Which Is Healthier?

Wheat Bread Vs. White Bread: Which Is Healthier?

Jump to

1. Main content
2. Search
3. Account

Insider logoThe word “Insider”.

ReviewsThe word Reviews
Account iconAn icon in the shape of a person’s head and shoulders. It often indicates a user profile.
Account iconAn icon in the shape of a person’s head and shoulders. It often indicates a user profile.

Back to Top
A white circle with a black border surrounding a chevron pointing up. It
indicates ‘click here to go back to the top of the page.’

Reviews

Health

Save Article IconA bookmarkShare iconAn curved arrow pointing right.
Read in app

Whole wheat bread is made from all parts of the grain and is typically a more nutritious option.

pidjoe/Getty Images

• Whole wheat bread is made from all components of the grain — the bran, germ, and endosperm — whereas white bread is made from refined flour and only retains the endosperm. 
• As a result, 100% whole wheat bread is usually healthier than white bread, as it contains more fiber, has a higher nutritional value, and may have fewer calories.
• However, white bread may be a better choice if you have a GI or digestive health condition, as the lower amount of fiber can be easier on your stomach.  
• This article was medically reviewed by Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.

There’s a variety of bread out there to choose from, but two of the most common types are white bread and whole wheat bread. While they are both made from grains, there are key health differences between the two types of bread due to the way that they’re made. 

Here’s what you need to know about the differences between white bread and whole wheat bread, as well as which one is healthier for you.

The difference between wheat bread and white bread

Whole wheat bread and white bread are processed differently, which leads to a difference in nutritional content. Here’s how they are made:

• Whole wheat bread is traditionally made from wheat that has all components of the grain — the bran, the germ, and the endosperm. This allows the bread to retain healthy fats, vitamins, minerals, and fiber. Just be sure to opt for a product that says 100% whole wheat, or else the product may be made partly with refined flour. 
• White bread is made from refined flour, which goes through a milling process to remove the bran and the germ, says Stacey Pence, registered dietitian at The Ohio State University Wexner Medical Center. When it goes through this process, many of the beneficial nutrients are removed from the flour. Only the starchy endosperm remains, which is low in nutritional value. 

Is wheat bread or white bread healthier?

Whole wheat bread is generally a healthier option than white bread, although there may be some cases where you might want to opt for a lower-fiber option. Here’s what you need to know about the health differences between the two bread choices.

Whole wheat bread contains more nutrients, but white bread may be fortified with vitamins: Since 100% whole wheat bread has all three components of the grain, it typically has a higher nutritional value than white bread. This is because the bran and the germ have richer concentrations of vitamins and minerals than the endosperm. 

For example, the bran is the grain’s major source of:

• Fiber
• B vitamins
• Iron
• Magnesium 
• Zinc

Plus, the germ contains:

• B vitamins
• Vitamin E
• Antioxidants

However, white bread is often made with enriched flour, Pence says, which means that nutrients such as B vitamins and iron are added back into the flour after it goes through the refining process. This may increase the nutrition of white bread — if you’re buying it, make sure you opt for one that includes enriched flour. 

Whole wheat bread may have fewer calories: As for calorie content, whole-wheat bread typically has fewer calories than white bread. This can be beneficial if you are restricting calories and looking to lose a few pounds or better manage your weight. 

For example, a major supermarket brand’s white bread may have 120 calories, whereas their 100% whole wheat option may have around 100 calories. Specific calorie differences will vary based on brands.

Whole wheat bread has more fiber: Another nutritional difference between white bread and whole wheat bread is that whole wheat bread has more fiber. White bread usually contains about 1 gram or less of dietary fiber per serving, and 100% whole wheat contains around 3 or 4 grams of dietary fiber. Again, specific values will vary brand by brand. 

Fiber is beneficial for our overall health, as it can aid digestive health, relieve constipation, and help improve blood sugar, Pence says. 

White bread may be a better choice if you have digestive issues: “Eating 100% whole wheat bread is a healthier option for most people — unless you are having a flare-up of a GI condition, such as Crohn’s disease, ulcerative colitis, gastroparesis, and diverticulitis or are suffering from diarrhea, then you may need to follow a lower fiber diet and choose more refined grains,” says Pence. 

This is because some GI conditions are aggravated by high-fiber foods, causing further GI discomfort. For example, if you have diarrhea, having a lot of fiber in your diet may further increase the frequency of stools. 

The bottom line

Whole wheat bread is usually a healthier choice than white bread since it has more fiber and fewer calories. Pence recommends looking for labels that say 100% whole wheat to make sure you’re getting all the health benefits. Whole wheat flour should also be the first ingredient listed. If you do decide to opt for white bread, look for “enriched flour” on the label to make sure you’re getting a good amount of nutrients.  

• Greek yogurt is packed with more than just protein — here are all the essential vitamins and minerals that make Greek yogurt healthier than regular yogurt
• 5 benefits of green tea and how it can help your memory, skin, and bones
• 4 science-backed health benefits of cinnamon and how to add more to your diet
• How to recognize the symptoms of magnesium deficiency and effectively treat it
• Dietitians say there is no scientific evidence that MSG is bad for you and is actually found in everything from tomatoes to instant noodles

Ashley Laderer

Ashley Laderer is a freelance writer from New York who specializes in health and wellness. Follow her on Twitter @ashladerer

Read moreRead less

Health
Nutrition
Diet

More…

Which Is Better? White Bread Vs Brown Bread

• WellversedHome

• Articles
• Which Is Better? White Bread Vs Brown Bread

Which Is Better? White Bread Vs Brown Bread

• 18 Oct, 2020
• Posted by: Wellversed Health

Bread is a baked food product which is made up of flour or meal that is moistened, kneaded, and fermented. It has been a major food since prehistoric times and has been made in various forms using a variety of ingredients and methods throughout the world. Bread is consumed throughout the world in different forms such as bread toast, bread omelet, sandwich etc. It comes in various types such as white bread, brown bread and multi-grain bread. The white and brown bread are commonly consumed and they differ from each other in terms of texture, taste and nutrition. The debate on which bread between the white bread and brown bread is more nutritious is ages old now. This blog post aims to cover the various different aspects in which the two types of breads are different from each other majorly focusing on nutritional properties such as calories, nutrients etc.

A BRIEF COMPARISON BETWEEN BROWN BREAD AND WHITE BREAD

FREQUENTLY ASKED QUESTIONS REGARDING WHITE BREAD AND BROWN BREAD 

INGREDIENTS 

White bread is usually prepared using ‘Maida’ or refined wheat flour. This makes it more diverse in taste and suitable for making delicious sandwiches. 

Brown bread is prepared from 100% whole wheat and added ingredients for colour, softness and taste. These are rich in fiber and thus are an ideal choice for good health.

CONCLUSION – Brown bread is clearly the healthier option from a health perspective due to the fiber content along with natural nutrients present in with and low calories is an additional benefit.

NUTRITION AND CALORIES

White bread is made up of maida therefore it is high in fats and calories which makes it harmful for the people who wish to lose weight or intake less calories. White bread is not healthy in terms of nutrition however artificial nutrients are added to it to make it diverse.

Brown bread is made up of wheat flour at atta which makes it free of extra carbs and calories. This makes brown bread fit for the Keto diet as well. Also, it is rich in fiber and other nutrients.

CONCLUSION – Brown bread is definitely healthier and more fulfilling in terms of nutrition and calories. The nutritional values of brown bread suit adults and people focusing on losing weight. However white bread can be consumed by young people. 

GLYCEMIC INDEX 

White bread is made up of maida and has no fiber therefore it is higher on the glycemic index and not recommended for everyone.

Brown bread is made up of whole wheat flour therefore it’s glycemic index is comparatively low and can be consumed by everyone including Keto dieters and people with type 2 diabetes wherein foods which are low in glycemic index are prescribed.

CONCLUSION – Brown bread which is low on the glycemic index leads to lowering the sugar level in the body hence reduces the risk of diabetes and other heart-related diseases in the body.

THE BOTTOM LINE

Off Late people are switching to brown bread and giving up the consumption of white one. The more nutrition in brown bread is attracting the people towards it and opting for brown bread instead of the white one. Multigrain bread is also a great option when it comes to choosing between white bread and brown bread as it is better than brown bread too but a little less tastier as it is composed of different types of edible grains. The brown bread proves itself superior in terms of health and nutrition in comparison to the white one in many aspects therefore in most cases brown bread should be chosen. White bread can also be eaten in moderation by healthy and young people who are on a regular balanced diet and exercise.

Recently Viewed Products

White bread: to eat or not to eat?

It would seem that such a simple product is white bread. And how much controversy surrounds him! Is it harmful or helpful? Is it necessary on the dining table? Roskachestvo regularly receives questions about wheat bread from consumers. The most popular of them were answered by Elvira Ter-Oganesyants, a member of the National Association of Dietitians and Nutritionists, a therapist at the DOC+ medical clinic.

The material was prepared with the support
Aif.ru.

1. What are the benefits of eating white bread?

White bread is a great source of energy! After all, it is made from wheat flour of the highest grades, which contains mainly starch and dextrins – high-calorie, easily digestible carbohydrates. Therefore, such bread is necessary for people leading an active lifestyle. This mainly applies to children and athletes. After all, the first grow quickly and constantly move. And the second before training and competitions need high-calorie food that is well absorbed.

2. Is it true that white bread makes you fat?

Indeed, regular consumption of white bread increases the risk of diabetes and obesity. But this applies to people leading an inactive lifestyle. The fact is that white bread has a very high glycemic index – that is, when it is consumed, blood sugar rises sharply. As a result, there is an intensive release of insulin (hypoglycemic hormone), and sugar from the blood is utilized in adipose tissue. So soon you will feel hungry again.

3. What is the best time of day to consume this product?

Best of all – in the morning, because at this time the highest metabolism in the body. And the energy received from the bread will be put to good use, and you will have enough energy during the day. I highly do not recommend eating white bread in the evening and especially before bedtime, since the increase in blood sugar due to the eaten bread inhibits the natural process of fat burning during sleep, which again increases the risk of obesity.

4. What products are best combined with?

White bread goes well with milk, sour-milk products, soups and vegetables (with the exception of potatoes, since both products contain a large amount of starch).

Why is it important to eat enough plant foods with bread? The fact is that wheat grain is subjected to strong and aggressive processing in production, as a result of which it loses the vast majority of vitamins, minerals and dietary fiber that our body needs for normal life. A long-term lack of vitamins and minerals provokes serious diseases. Therefore, it is important to compensate for the lack of plant fibers in the diet, otherwise it can lead to constipation.

It is better not to eat white bread with meat products. The combination of “bread + meat” in the stomach slows down the process of digestion of starch, which causes a feeling of heaviness and possible heartburn.

I recommend choosing wheat bread with the addition of buckwheat, millet, oats, sunflower seeds and flax, as well as with the addition of onions, paprika, pumpkin, carrots. In such bread, in addition to starch and calories, useful fiber is present.

5. At what age can you eat white bread?

From 8 months, starting with three grams and gradually increasing the portion. But it is important to monitor the reaction of the child’s digestive system! If the baby perceives wheat bread from premium flour well, then from the age of 3 you can include rye bread, bread from wholemeal flour, whole grain flour in the diet. Wheat grains (in particular, in the germs and in the shell) contain vitamins B1, B2, PP and E, which are essential for the growth and development of the child.

6. Isn’t a lot of bread bad for the elderly?

With age, the metabolism slows down in the human body, energy costs decrease, the internal organs no longer work at full capacity, therefore, in principle, moderation in food is recommended for older people. They no longer require as many calories as in their younger years, and their excess leads to weight gain. I would recommend that the elderly minimize their consumption of white bread to prevent obesity and eat mostly whole grain and rye bread, as the vitamins, minerals and dietary fiber they contain help prevent constipation and cardiovascular disease.

7. What happens if you stop eating white bread?

As already mentioned, white bread is mainly a source of easily digestible high-calorie carbohydrates. As an alternative to white bread, pasta, potatoes, legumes, cereals and grains are great. Therefore, white bread is not an indispensable product. With a sedentary lifestyle and the risk of obesity, I would recommend excluding it from the diet.

8. For what diseases is the use of white bread undesirable?

Wheat flour contains a substance called gluten (gluten)

. This is a source of protein, which gives the dough elasticity and airiness. The immune system of some people perceives gluten as an allergen, causing the body to resist it. Since gluten comes from food, the stomach suffers first. Intestinal functions are also disturbed, the level of absorption of carbohydrates, fats, vitamins and minerals decreases. This condition is called celiac disease (gluten enteropathy): occurs in one in a hundred people and is quite difficult to tolerate. In this case, the use of white bread is strictly contraindicated.

However, there are a number of diseases: increased acidity of the stomach, chronic gastritis or peptic ulcer, in which white bread, especially dried or yesterday’s, is much more preferable than rye or whole grain bread, because it is quickly digested and does not injure the gastric mucosa.

9. What should not be in the composition for the product to be safe for health?

In addition to flour, normal ingredients in bread are yeast (needed to make pastries fluffy) or sourdough, as well as eggs, milk, salt, bran, spices, vegetables, grains, fruits and berries.

However, many manufacturers also include trans fats (margarine, palm oil), preservatives, synthetic flavor and aroma enhancers, which are harmful additives, in bread. It is better to refrain from buying such bread.

Checking sliced ​​loaves showed which samples contain pesticides, potato sticks and improvers.

Be the first to know about new research by Roskachestvo by subscribing to our newsletter HERE.

The history of white bread / The path from grains to loaves – an article from the “What to eat” section on Food.ru

We say “bread” – we think first of all about white, wheat bread. Its shape is different – from a long baguette to an Italian ciabatta that is firm on the outside and airy inside, from a Moscow cut loaf to a white “brick” more familiar in small Russian towns. Recipes also vary. But the basic ingredients—wheat flour, water, butter, salt, and some sugar—are retained.

The baking process remains the same. There is something magical in the fact that at first a growing substance is obtained from components that are practically inedible in their pure form – dough. Which then, under the influence of high temperature in the oven, turns into a wonderful, warm, breathable loaf or loaf.

This process can even be called a sacrament – this transformation is so far from intuitive understanding. That is why bread, even now, when our diet has become much more diverse than that of our ancestors, retains its importance on the table and in culture.

Wheat is one of the three great cereals (the other two being rice and corn) that have shaped the world’s civilizations. And if the civilization of rice is East Asia, and corn is pre-Columbian America, then our “native” center of civilization – the Middle East, the Mediterranean and Europe – is wheat. People learned to eat wheat grains about 10 thousand years ago, to cultivate wheat – a little later.

From the wild wheat, with which it all began, the modern one differs quite strongly. There were several wild-growing species – one of them in a selected form is now known to us as emmer, or two-grain wheat. Century after century, there was hybridization and selection – sometimes accidental, but most often quite conscious.

Nowadays, different varieties of cultivated wheat are grown in the fields, which differ from wild-growing species, including the fact that it has six sets of chromosomes at once, a total of 42. And the “wild” – only 14. Yes, in some way it turned out to be genetic modification – only it happened naturally and took millennia.

The way from grains to bread also took millennia. Initially, wheat was eaten raw – in a state of “milky ripeness” the grains are even quite tasty, in July they can be tasted on a wheat field. But it is impossible to keep the grain in this state – it reaches full ripeness, when it is both difficult and tasteless to eat. Grain can only be stored dry.

The problem was initially solved by boiling: the first porridges are older than the first bread. Boiled grain softens, and it can already be eaten. If the grains are rubbed in a primitive mortar or even just with a stone on a stone, a kind of cereal is obtained, which means that both children and the elderly can eat porridge from mashed grain. And then the grits were made very small so that the hard shells of the grains were crushed or peeled off to the side. This is how the first flour in the world turned out: the slurry from it turned out to be sticky and inconvenient for eating, but it could be baked on a hot stone.

The first flatbread, which must have turned out by accident, turned out to be much tastier than porridge or even raw grains. Moreover, unlike porridge, it is possible to take a cake with you on the road, for example, hunting. And also to make a stock of ready-made food: baked today – we eat tomorrow. It was such an important step forward in all areas of life that almost everyone on the planet had to learn how to bake bread. And those who did not want to learn, they quickly found themselves conquered by more inquisitive neighbors. And already in captivity they understood: a tasty thing, in vain we rested so much.

Bread is reliability. Because the meat – it is today, but not tomorrow (you never know – the hunt was not successful, and the domestic herd is not cut every day). Bread is more or less always available. If there is no bread – and, of course, this happened – this is already a famine, an emergency situation.

However, there is a small problem with unleavened cakes, which consist only of flour and water: they quickly become stale, and it becomes difficult to eat them already on the third day after baking. The solution was found by the ancient Egyptians. For 2.5-3 thousand years BC, they discovered that if you add a little sourdough to the dough, for example, the day before yesterday’s dough or beer malt, sour in the heat, the dough will begin to swell, bubble, and instead of a modest flat cake, you will get a tall and satisfying loaf, which decays more slowly.

Parenthetically, the ancient Egyptians came up with so much engineering and technology that some seriously suspect them of contacts with some more highly developed civilizations. But in the case of yeast bread, everything seems to be simpler: in order to invent it, it is enough not to wash the bowl in which it is kneaded, and then not be afraid to bake and eat the resulting product.

Interestingly, unleavened bread, that is, made without the addition of yeast, still survived and has come down to our days. True, these are mainly ritual types of pastries – such as Jewish matzah and Catholic host – bread for communion. In Abrahamic religions, the need for unleavened bread is explained by the events of sacred history – for example, by the fact that the Jews fleeing from Egypt did not have time to leaven their travel bread. So we got our usual matzo.

Or maybe in the Ancient East they just remembered where the leaven came from – from poorly washed kneading dishes. But by the time Christianity reached our lands, leaven no longer seemed dirty to anyone: on the contrary, this substance was almost sacred for every household. That is why Orthodox prosphora and bread for communion are quite leavened, and everyone only rejoices at this.

During the heyday of antiquity (and above all, we are talking about Ancient Rome, of course), there were already a great many varieties of bread. Because one variety is boring. And also because not only wheat grows in the fields, but on the other hand, growing wheat is not always enough. This means that the imagination of bakers is only welcome: bread made from a mixture of flour of different grindings, with the addition of rye (we are already in the far North, by the standards of the ancient Egyptians – unpretentious rye also grows here), vegetables, sunflower seeds and other similar ingredients.

Meanwhile, the essence is the same: dough to taste (most often – on sourdough), kneading, aging – and into the oven. And then – break off the crust with your fingers, inhaling the aroma of a freshly baked loaf. And enjoy right away – or later, first putting the loaf in your travel bag and going with it the whole transition to a halt.

Or maybe break off half of the bread for someone who needs it more – and thereby save him from hunger. Hence the “breaking of bread” as a symbol of fellowship and closeness. Yes, and Christian communion is also from here, whatever one may say.

Bread variety did not disappear in the Middle Ages, but acquired a geographical and functional character. Few, except for royal and papal chefs, could afford frills for the sake of frills, but in each agricultural region those types of bread were improved that were best obtained from this raw material. So Germany became the country of hundreds of varieties of rye-wheat bread, France – the birthplace of lush pure wheat baguettes, and in different provinces of Italy they excelled in combinations of different varieties of wheat and technologies – and as a result of traditional white rolls, Italians do not have so many (certainly not so many , how many varieties of pasta!), but unleavened focaccia flatbreads, piping hot, have become the hallmark of Italian cuisine.

In terms of growing wheat, Russia is really far north. If the south – that is, present-day Ukraine and the black earth regions – is an excellent breadbasket (and we supply bread for export, and in solid volumes), then the middle lane – Smolensk, Moscow, Vladimir, Nizhny Novgorod – yields unimportant, and most importantly, slightly unfavorable the weather – and malnutrition, that is, hunger.

That is why we love rye much more than anywhere else (including Germany). Pure rye bread was basic for many regions. Wheat, of course, was also not exotic, but, as a rule, it cost more – therefore, until the 20th century, it was considered lordly.

It’s a shame, however, that there were no peasants: there were a great many recipes for rye bread. It was not difficult to get rich bread from rye flour: just add eggs, fresh or sour milk, sunflower seeds, and you never know how to improve the loaf. They baked bread both at home – for their own families, and in bakeries – “bread huts” – which, according to archaeological data, were in almost every settlement. And mostly rye.

With such a variety of recipes and a distributed method of baking bread, it is all the more surprising that bread baking turned out to be one of the first industries where the Russian state became truly regular. In 1626, Mikhail Fedorovich, the first of the tsars of the Romanov dynasty, issued a decree “On bread and kalach weight”, which regulated the requirements for the quality of bread of different varieties. Moreover, this decree applied not only to retail bread, but to all pastries in general, that is, to homemade ones too.

Who knows, maybe that’s why – to get away from meticulous regulations – homemade bread in the villages is often called not bread, but pies to this day. A pie with a filling is a pie with a filling, and a simple pie is the same rye loaf that Rus’ has been eating since at least the tenth century.

Peter the Great broke everything here and raised it on its hind legs. If most of Russia – from peasants to merchants and priests – continued to live and chew bread in the old fashioned way, then the nobility not only shaved off their beards, but also (at least in the capitals) switched to European culinary fashions. This means that they began to use the services of those “bread-makers, neat Germans” who, over time, brought us both French loaves and other types of European pastries.

However, it was bread that turned out to be the most conflict-free element of cooking: Western and Russian traditions in bread got along well and produced original fruits. For example, the brilliant inventor of raisin buns Ivan Filippov, the supplier of the imperial court – a Westerner or a Slavophile? Both! And the merchant of the first guild sold baguettes, and cakes, but it was under him that Moscow rolls rose to an unprecedented height and became a Moscow speciality. By the way, they were baked in Moscow until 1977 – it was then that Filippov’s bakery in his house on Tverskaya was finally closed.

And until the mid-2000s, those same kalachi were produced at the 16th bakery, which stood on the Zvenigorod highway. They say, at the personal request of either Leonid Brezhnev or Mikhail Suslov, who are accustomed to the old Moscow types of bread. This proves that Soviet bakeries, with their mass production, do not in the least contradict the traditional rules of baking, but rather continue and develop them.

It was the USSR that became the country of bakeries, although the corresponding technologies were introduced in Great Britain, Germany, and the USA. Have you noticed – these are all the main participants in the Second World War? This is the trick: one of the main tasks of the factory production of bread is to provide supplies for millions of wartime armies.

In the Soviet Union, a grand program of building bakeries began in the 1930s. The design, unique on a global scale, was proposed by engineer Georgy Marsakov – in the ring-shaped bakery, flour, water and other components of bread rose to the very top, so that later they spiral down, passing all the steps of the technological chain along the way. The baking technology was, of course, adapted, but all the same, bakeries could produce almost all types of products: from sieves to hearths and from sacks to rolls.

Decades of bakery work have shown that the simplest and most economical “models” of bread are wheat loaf (and “brick”) and rye loaf. With that, the factories approached the beginning of the nineties, when the situation changed once again.

With the end of Soviet power, the bread industry began to change rapidly. In the first post-Soviet years, many small bakeries appeared – after all, this business was allowed again! Everyone who wanted to try the achievements of chemistry, which reduce the cost of production and enhance the taste. And most of these achievements refused: the consumer noticed in time that the fruits of the experiments quickly become stale, crumble and lose their taste.

And then came new challenges, both economic and nutritional. Firstly, the prices for simple varieties of bread, as socially important, are under special control by the state (much to the chagrin of producers, everything becomes more expensive, but their products do not). Secondly, nutritionists have taken up arms against fast carbohydrates, among which white bread takes pride of place.

As a result, many small bakeries that opened in the 90s have closed again. True, the corresponding departments in large supermarkets have become their reincarnations – and the presence of a bakery gives not only pleasant smells, but also adds points to the store’s image.