Breads White vs Wheat vs Whole Wheat vs Multi Grain

Here is the low down on breads. I worked with a registered dietitian in a nursing home and part of my job was also doing the weekly newsletter which included a nutrition section. This is a copy of the report I did on breads.

A Wheat grain or wheat berry has 3 important sections to it. The bran, germ and endosperm.

To get the full benefit of the grain, you want to buy WHOLE WHEAT BREAD and here's why.

There are many breads in the market with fancy wrappers. They boost about how healthy they are, but in reality the only one you need to buy is "whole wheat bread."


White bread is milled down very fine and only uses one part of the grain. The endosperm. This leaves out some very important natural nutrients from the whole grain. Which the manufacturer then adds back in with chemical additives. It also leaves out fiber which is essential for your body to function properly. There are 30 nutrients are that are removed during the refinement process. By law they only have to add 5 back in. There's also barely any healthful fiber left in the bread. You'd have to eat 8 slices to get the benefits of one slice of "whole" wheat bread, not just plain wheat bread.

Wheat bread is basically white bread with just a few nutrients added back in or left in. They mill the endosperm then add back in a tiny bit of the bran and wheat germ, so basically it's still white bread.

There are also some white breads that have coloring added. Check the nutritional labels. The first ingredient on any nutritional ingredient list, be it food or hand lotion, is the biggest part of that product.


Mulit-grain bread is just that. They have added cereal grains to the flour (The word "cereal" comes from Ceres, a pre-Roman goddess of agriculture. Cereal includes any plant from the grass family that yields an edible grain (seed). The most popular grains are barley, corn, millet, oats, quinoa, rice, rye, sorghum, triticale, wheat and wild rice. Because cereals are inexpensive, are a readily available source of protein AND HAVE MORE CARBS than any other food.) but the base of the Multi-grain bread is mostly all white flour or a very large part of it.


Whole wheat bread is important in your diet. They use all parts of the wheat grain. All the natural vitamins are still in the grain after milling. Whole wheat bread helps withthe following:


*Helps digestion

*High in fiber which helps with bathroom issues

*The Journal of the American Medical Association has written that whole wheat also cut's heart diease by 20% percent. Very important! Especially for diabetics. Diabetes is also known as a cardovascular diease.

*Helps you feel full (Just eatin moderation, 2 slices a day is good, use at breakfast or use at lunch. Sometimes I'll split them up. Using one slice at breakfast and one at lunch. I toast a slice then slice it horizontally to make two very thin slices to hold my sandwhich contents)




What you want to buy is a whole wheat bread. Check the ingredients because apparently some breads are using a color to mask the white flour.

Whole wheat bread can help lower the risk of heart diease, as well as help you feel full.

I buy the "Light whole wheat bread by Country Kitchen". It's very good. It doesn't have that bitter after-taste that I notice WW breads do.
As far as "clean eating goes. Whole wheat bread is the best choice. Cutting out whole grains from your diet isn't sustainable. You'll start craving carbs later on. So choose a light whole wheat bread you can add to your diet and feel satisfied by. Only add it to one meal weither it's toast at breadfast or in a sandwhich at lunch.

So the end result I found after all this research was " Buy Light Whole Wheat Bread" nothing else can compare to the benefits of whole wheat.