White Bread Or Whole Grain Bread: Which Is Better?

Written by Asra Shaheen  • 

The new breed of health-conscious enthusiasts has seen a dramatic spurt in numbers over the last couple of years. More and more people are opting for “labels” that spell out a healthy way of life. For many, the fitness choice begins right from the first meal of the day – the breakfast. Should you have whole wheat bread or white bread? Is brown bread the same as whole wheat bread? How do you eat your bread – with jam, mayonnaise, cheese or veggies? It is questions such as these and many more that pop up in your mind when you read health articles. But we don’t want you to get bogged down every time you go out to buy your food from the supermarket! Let’s make it simpler.

In the first place, have you ever wondered if the bread you are eating is healthy at all? Well, bread is healthy when it is consumed in whole grain or multi-grain form. Also, a lot depends on how you eat it.

Why Whole Grain?

Why Whole Grain
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Bread that is made from whole grain flour contains germ, bran, and starch, whereas white bread contains only starch. Whole grain or wheat and multi-grain varieties are more nutritious and, hence, healthier.

If you are on a strict diet and have been advised to reduce your calorie intake, don’t you make the mistake of assuming that you can have as much whole bread as you want! Whole grain varieties are packed with calories. It’s just that they give you more nutrition and not ‘empty calories.’

Remember, each stage of food processing will deprive it of good fats, minerals, and fibre. This only makes it difficult for the intestines to break down the food. Besides, have you ever wondered why you feel hungry faster after eating white bread as compared to eating whole wheat bread? It’s because the former is only empty calories!

The Myth Around Brown Bread

The Myth Around Brown Bread
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Thanks to our shallow knowledge of healthy living, many of the so-called fitness conscious enthusiasts are given into thinking that anything that looks brown is healthy! There can’t be a bigger myth than this. Because not only are some brown bread varieties full of starch, but they may be more harmful than white bread. The reason? If the bread is not made of whole grains, and to top it up has been processed with additives for the ‘brown’ appearance, what else can you expect?

Never go to the shelf and blindly pick up any brown bread variety. Read through the ingredients and choose a loaf that is made of whole grains.

Loaf of Goodness

Loaf of Goodness
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Now that we have busted some new-age myths, let’s once again get it all right. Not every brown bread is necessarily whole grain. When you choose wheat or grain bread, it is not the calorie difference that matters. It’s the quality of nutrition. Go for a loaf that contains the least amount of additives. Rich in fibre and vitamins is what you should look for. The ones made with excess gluten and processed sugars should also be avoided.

Moderate Servings

Moderate Servings
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Practicing moderation is the key to any health regimen. Bread should be consumed in moderation (approximately 70 grams per day). Instead of eating it at one time, try to eat smaller portions, multiple times. Whole grain varieties are also a good source of nutrition for diabetics.

Many people who take to crash dieting replace rice and other millet sources with only sandwiches. But by doing so, you are harming your body. If the weighing scale is anything to go by, you already know this approach is not working!

Healthy Combinations & Varieties

Healthy Combinations & Varieties
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The major problem with many eating habits the world over is either excessive consumption of carbohydrates or drastic abandonment of the same. The way to healthy eating is in finding a fine balance. Avocado mash with chickpea and cauliflower is a great combination. So is a veggie wrap with cheese. Greek yogurt and a chicken salad sandwich make for another healthy and tasty option.

According to health experts, you should always alternate instead of having the same food every day. Alternate bread with rice, daliya, quinoa, millets, and oats.

White Bread Or Whole Grain Bread Which Is Better
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Bread is one convenience food we all swear by. Whether it is the breakfast platter, a lunch on-the-go or packing a punch for picnics and snaking, bread comes handy. But one needs to exercise mindfulness and care when it comes to packaged food. Always read through the labels and ingredients. Try to research a little about the scientific names. (Internet makes life easier these days!) Additionally, local varieties of food are always fresher. Many countries and cities have a rich culture of fresh bread baking. There are bakers who sell organic, natural and healthier varieties of bread online – so, don’t miss out on them!

We hope this article helped bust any lingering myths about healthy bread. Share this post with a friend who could use the enlightenment as well!

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