Prefer White to Whole Wheat Bread? Your Gut Says It’s Okay

What Is Whole Grain White Bread?

Whole grains are whole foods that do not contain any refined or processed ingredients. They include barley, oats, buckwheat, millet, spelt and many others. These types of grains provide a variety of health benefits including fiber and vitamins A & E.

The most common type of whole grain bread is white bread which contains no added sugar or other sweeteners like honey or maple syrup. The best part is it doesn’t contain any flour. It is made from a combination of whole grain flours (such as wheat) and water.

Whole grain white bread has been gaining popularity due to its lower calorie content compared with regular white bread. White breads typically have fewer calories than their whole grain counterparts because they don’t use refined starches like cornstarch or add artificial flavors and colors such as high fructose corn syrup or xanthan gum.

White breads may also be low in fat and cholesterol since they are free of trans fats and saturated fats. They’re also higher in dietary fiber than white breads made with refined starches. Fiber helps keep blood sugar levels stable, reduces appetite, improves digestion and aids weight loss.

Whole grain white breads tend to be lower in sodium than white breads made with refined starches. A single slice of whole grain white bread contains 10 mg of sodium. A single slice of regular white bread has about 60 mg of sodium.

Is White Bread Good For You?

White bread may be a better choice than whole wheat bread if you’re watching your weight. Since it’s mainly refined starches and only has a trace amount of dietary fiber, it’s absorbed into the body more quickly than whole grain breads and other high-fiber foods. This means that you’re likely to feel full sooner and stay that way for longer.

Thinner slices of white bread also mean that you’ll be able to fit more in the sandwich, which can help you reach your daily fiber requirements without going over your recommended caloric intake.

White bread also tends to have a more neutral taste, making it easier to pair with a wider variety of sandwich ingredients.

Is White Bread As Good As Whole Grain?

White bread has been getting a bad reputation, but it may not be as unhealthy as you think. In fact, it’s important to remember that not all fats are bad and all carbs are not created equal. Whole grain breads like whole wheat bread have a lot of benefits, but they also have a lot more calories than white bread.

If you’re on a diet and are trying to lose weight, then whole grain breads are not going to help you. Even if you ARE watching your weight, whole grain breads may not provide as many nutrients as white bread.

The main reason whole grain bread is promoted as being a better choice is that the bran and germ of the wheat has not been removed like it is with white bread. The wheat bran and germ are the most nutritious parts of the grain and are also high in fiber.

However, not all the nutrients in whole grain bread remain intact even when the grain is processed into bread. Vitamins B and E are often destroyed during the milling process, so they aren’t as readily available to your body.

In any case, the amount of fiber, vitamins and minerals in white bread is not as high enough to make a significant impact on your health either way. It may be slightly better than refined starches like white rice, potatoes or pasta, but it’s nowhere near the health benefits you get from eating fresh vegetables or a hamburger for instance.

Prefer White to Whole Wheat Bread? Your Gut Says It's Okay - GymFitWorkout

However, white bread is still better for you than whole wheat bread because it’s lower in calories and has no gluten.

Not All Carbs Are Created Equal

Whole wheat bread is often promoted as a “healthy” food, but this really depends on how it’s used. If you’re trying to lose weight, then eating a lot of whole wheat bread isn’t going to help you.

A single slice of whole wheat bread has about 80 calories and nearly as much fat as an equal amount of butter. It’s also much higher in carbohydrates than white bread, which means it’s more likely to cause spikes in your blood sugar if you have diabetes.

Whole wheat bread is also notorious for causing bloating and abdominal pains in sensitive people. Many people with irritable bowel syndrome find that they feel better when they stop eating wheat altogether.

This is due to the gluten in wheat, which is found most plentifully in whole grain breads. Gluten is essentially a type of glue that gives bread the elastic texture we know and love. It’s also the reason why people with gluten intolerance can’t handle things like pizza or cakes.

If you’re looking for something to lower your cholesterol, whole grain bread isn’t going to help you either. In fact, the main benefit is that it prevents heart disease as much as oatmeal does.

So Why Is This Food So Popular?

Sources & references used in this article:

Wheat bread aroma compounds in crumb and crust: A review by J Pico, J Bernal, M Gómez – Food Research International, 2015 – Elsevier

Blood and guts in high school by K Acker – 1989 –

The Trouble with Bread by A Agatston – 2005 – Macmillan

Stuff white people like: A definitive guide to the unique taste of millions by M Beidelman – 2013 –

Digestion-gut-autism connection: the specific carbohydrate diet by C Lander – 2008 –

Glycemic impact and health: new horizons in white bread formulations by E Gotschall – Medical Veritas, 2004 –

Wheat Belly Cookbook: 150 Recipes to Help You Lose the Wheat, Lose the Weight, and Find Your Path Back to Health by PM Burton, JA Monro, L Alvarez… – Critical reviews in food …, 2011 – Taylor & Francis

White bread: a social history of the store-bought loaf by W Davis – 2012 –

Why some like it hot: food, genes, and cultural diversity by A Bobrow-Strain – 2012 –