Whole Wheat vs. White Bread: What’s the Healthy Choice?
Dr. Eric Berg
11/04/2024
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
Junk Food: The Truth About Ultra-Processed Food
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Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Whole wheat vs. white bread–which is healthier?
Although conventional whole wheat bread has a slightly better nutrition profile than white bread, it can still produce similar negative metabolic effects, including weight gain.
Discover the difference between whole wheat and white bread and learn why you should consider removing wheat-based breads from your diet.
Whole wheat vs. white bread: what’s the difference?
Wheat bread is made with whole grains, which are intact wheat berries ground into fine flour. This flour includes starchy endosperm, as well as germ and bran, which are rich in vitamins, minerals, fatty acids, phytonutrients, and dietary fiber.
Conversely, white bread is made from refined grains, which have undergone extensive processing and are stripped of the bran and germ, resulting in the loss of essential nutrients.
Because white bread is made from highly refined flour, it must be enriched with synthetic vitamins, such as B vitamins and iron.
It’s important to note that the U.S. Food and Drug Administration (FDA) defines whole grain food products as those that contain at least 51 percent whole grain ingredients. This means that some whole wheat bread may contain significant amounts of refined white flour, diminishing the nutritional value of whole grain-based breads.
Watch the video below to learn more about the difference between wheat and white bread.
The Difference Between Brown Bread and White Bread Which One is Better?
Is whole wheat bread healthier than white bread?
Many believe that whole wheat bread is healthier than white bread due to its higher fiber content and greater nutritional value.
However, there isn’t a significant difference between the nutritional content of commercially produced white and wheat bread.
Nutrition facts
According to data from the U.S. Department of Agriculture (USDA), one slice of whole-grain bread contains:
81 calories
4 g protein
1 g fat
1.4 g total sugars
14 g total carbs
2 g fiber
12 g net carbs
Wheat bread also contains nutrients such as calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, and copper.
Based on USDA data, one slice of white bread contains:
116 calories
4 g protein
1 g fat
2 g total sugars
21 g total carbs
1 g fiber
20 g net carbs
Although whole wheat flour does contain natural minerals, the grinding process and heat exposure during commercial use can degrade many essential vitamins and minerals.
When considering which type of bread is better, it’s also important to understand the preservatives and chemical additives often added to commercial bread products.
White and wheat bread are prone to mold growth, which explains why manufacturers add antifungal agents and preservatives to increase the shelf life and prevent rancidity.
Common preservatives used in bread include calcium propionate, which acts as a mold inhibitor, as well as butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT), both of which help slow oxidation.
Potassium bromate is also routinely added to white bread to improve dough texture. This chemical additive is banned in Europe as it has been linked to an increased risk of cancer.
A study published in Heliyon found that potassium bromate poses a risk of toxicity in bakers and can trigger adverse effects such as painful eyes, coughing, sore throats, and diarrhea. The authors also highlight that prolonged exposure may have carcinogenic effects.
5 reasons you should avoid bread
Despite being marketed as a health food, the consumption of whole wheat and white bread can contribute to a range of negative health effects, including blood sugar spikes, metabolic imbalances, and digestive issues.
Here are five reasons to avoid eating bread.
1. May trigger intestinal inflammation
Wheat-based breads contain gluten, a type of protein linked to intolerances, allergies, and intestinal discomfort, such as bloating, distension, and stomach pain.
“Gluten is the only protein that humans can’t digest, which irritates the gastrointestinal lining and can trigger inflammation,” explains Dr. Berg. “A high percentage of the population is sensitive to gluten, which has been linked to an increased risk of autoimmune conditions, including Celiac, Crohn’s, and Hashimoto’s disease”
In sensitive individuals, gluten intake and the associated inflammation can lead to intestinal permeability or leaky gut, which allows the unregulated entry of partially digested foods, toxins, and pathogens into the bloodstream.
This explains why gluten can trigger a wide range of systemic health issues, including brain fog, mood swings, lethargy, and skin problems.
2. Contribute to blood sugar imbalances
The glycemic index (GI) measures how rapidly a food raises blood sugar levels.
Foods with a GI rating between 0 and 55 are classified as low GI, while those with ratings between 56 and 69 fall into the moderate category. A rating of 70 or above is considered a high GI, indicating rapid and significant blood sugar fluctuations.
Both white and whole-grain breads have high GI ratings, with white bread at 75 and whole-grain bread at 70.
Foods with a high GI cause a rapid increase in blood sugar levels, which triggers the release of insulin, a metabolic hormone that regulates the body’s blood sugar balance.
However, regularly consuming bread can lead to constant blood sugar fluctuations and insulin resistance, a metabolic condition in which cells no longer respond to insulin’s attempts to lower blood sugar.
Insulin resistance is the leading cause of weight gain and can result in serious metabolic imbalances, including obesity, diabetes, and polycystic ovarian syndrome (PCOS).
3. Increased risk of nutrient deficiencies
Wheat bread contains phytic acid, which is classified as an antinutrient as it readily binds to certain minerals and inhibits their absorption in the gastrointestinal tract.
Humans lack the enzyme to break down phytic acid, which significantly lowers the bioavailability of several essential minerals, including calcium, magnesium, potassium, iron, copper, manganese, and zinc.
A study published in Advances in Genetics found that “Phytic acid (PA) is one of the major antinutrients present in…grains and acts as a chelator of micronutrients. Consumption of [a] PA-rich diet leads to deficiency of minerals such as iron and zinc among the human population.”
4. May be contaminated with harmful pesticides
Commercial crops such as wheat are typically treated with glyphosate, a chemical herbicide used to kill weeds and grasses and encourage ripening before harvest. This can result in high amounts of glyphosate residue in wheat products, such as bread and cereals.
Glyphosate exposure has been linked to various health issues, including an increased risk of cancer, celiac disease, inflammatory bowel disease, and mental health issues due to its effects on the intestinal microbiome.
5. Source of synthetic vitamins
During the manufacturing process, flour loses much of its nutritional value, necessitating enrichment to replenish the minerals that have been stripped away.
However, the nutrients added to bread flour are typically synthetic vitamins derived from potentially harmful sources such as petroleum, raising concerns about long-term health effects.
These synthetic vitamins often lack essential cofactors necessary for their bioavailability, making them difficult for the body to absorb effectively. Additionally, certain synthetic nutrients, such as iron, can lead to toxicity when consumed in excessive amounts.
Healthy alternatives to bread
Lettuce wraps are a popular alternative to bread, especially among low-carb and keto dieters. Butterhead, romaine, and iceberg lettuce are commonly used for burgers, tacos, sandwiches, and other dishes.
Leafy green vegetables, such as cabbage, collard greens, and Swiss chard, can also serve as excellent substitutes for bread, providing a nutritious base for a variety of meals while adding extra fiber and vitamins.
Sprouted bread, made using germinated grains, tends to have a lower glycemic index than regular bread and less impact on blood sugar, making it a better choice than traditional wheat bread. It also contains less phytic acid, meaning folate, iron, zinc, and magnesium are more readily absorbed.
However, sprouted bread still contains gluten, which can cause inflammation and trigger gastrointestinal issues in sensitive people.
Another option is bread made from alternative flour, such as almond, coconut, or flaxseed flour. Breads made with these alternative flours offer a similar texture and flavor to traditional bread while avoiding wheat, gluten, and synthetic additives.
Tasty alternative bread recipes to try at home
Eliminating wheat bread may seem challenging. Fortunately, there are several ways to make delicious bread without the need for whole wheat or white flour.
Here are five easy low-carb alternative bread recipes.
1. Healthiest Bread in the World
If you’re looking for the Healthiest Bread In The World, you’ve found it.
This recipe uses almond, arrowroot, and coconut flour, which have minimal impact on blood sugar and insulin levels, making it an excellent choice for those managing their carbohydrate intake.
Active dry yeast helps leaven the dough, giving this alternative bread a familiar airy texture.
2. Keto Yeast Bread
This Keto Yeast Bread recipe is soft, fluffy, and protein-packed.
Keto Yeast Bread offers a mildly sweet, nutty flavor and golden brown crust, perfect for making avocado toast and your favorite sandwiches.
3. Keto Bread Rolls
What’s comfort food without dinner rolls? These easy Keto Bread Rolls are baked to golden perfection in one hour and can be customized with garlic, mozzarella, or sharp cheddar cheese.
This recipe can also be adjusted to create larger buns for hamburgers, hot dogs, or sandwiches.
4. Keto Parmesan Bread
Take your Italian-inspired low-carb dishes to the next level with this Keto Parmesan Bread Recipe.
Made with Parmesan cheese, Italian seasoning, and garlic powder, this Keto Parmesan Bread is the perfect side dish for Keto Lasagna or Keto Meatballs and Zoodles.
5. Keto Cloud Bread
Keto Cloud Bread is as light and fluffy as it sounds and is prepared with just four basic ingredients: cream cheese, eggs, salt, and cream of tartar.
Cloud bread is one of the easiest and most popular bread options for those following a keto diet and can be used for various low-carb dishes, including bread pudding and sandwiches, or as a base for pizzas and burgers.
Key takeaways
Whole wheat vs. white bread–which is healthier? Though whole wheat bread may have a slight advantage over white bread, the difference in nutrient content is negligible.
Bread contains antinutrients and gluten, which can block mineral absorption and trigger gastrointestinal inflammation. Additionally, it can cause fluctuations in blood sugar levels, exacerbating metabolic imbalances and contributing to weight gain.
Fortunately, there are numerous alternatives available, including lettuce wraps, sprouted bread, and bread made from almond, coconut, or arrowroot flour.
FAQ
1. Whole wheat vs. white bread: which is healthier?
While whole wheat bread has a slightly better nutritional profile than white bread, it does contain phytic acid, an antinutrient that can block the absorption of minerals such as zinc, iron, and manganese, negating potential health benefits.
2. Is 100% whole wheat bread good for you?
No, whole wheat bread isn’t the best choice for those seeking optimal health. Wheat bread contains gluten, an inflammatory protein known to cause gastrointestinal issues.
Additionally, whole wheat bread has a high glycemic index, meaning that it triggers blood sugar fluctuations, which are linked to weight gain, mood swings, brain fog, and insulin resistance.
3. Can I have whole grain bread on keto?
No, whole-grain foods aren’t suitable for those following a ketogenic diet due to their high carbohydrate content and negative effects on blood sugar and insulin levels.
4. Is sprouted bread low-carb?
Sprouted bread generally contains fewer carbohydrates than many other options.
For instance, Ezekiel 4:9 bread contains 15 grams of total carbs and 3 grams of fiber per slice, resulting in 12 grams of net carbs. This makes it a suitable choice for a low-carb eating plan when consumed in moderation.
5. What is the healthiest bread to eat?
The healthiest bread is typically made without grains or wheat. Options such as coconut, almond, arrowroot, or psyllium husk powder create nutritious alternatives that have minimal impact on blood sugar levels and are gluten-free.
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