Loaf of Whole Wheat Bread

White whole-wheat bread is the new option available these days. The question is whether white whole-wheat has a better nutritional value in comparison with whole-wheat. Though one can easily see a basic difference in their colors, this article lets you find out more about how they compare.

Whole grains should make up at least half of our total grain intake. In the U.S., most of our grain intake is obtained from bread. So, by choosing to have whole-wheat bread we can make a big impact on our health.

For a long time, the only option to have whole-wheat was to have whole wheat bread that was brown in color. But, the new white bread is supposed to have the same nutrition as the brown one has. Is that true? Well, much of the truth can be learned when we carefully read over the label.

We can make a white bread with just about the same amount of fiber that whole-wheat bread has. But, that requires the use of natural white whole wheat flour. ¼ cup of this flour has the same amount of calories, fat, protein and about 3g of natural fiber. (The same amount of whole-wheat flour has 4g of fiber) By all means, white wheat flour is far better than the all-purpose flour which has only 1g of natural fiber per ¼ cup.

White wheat flour is made up of whole-wheat kernel but from a different variety (hard white spring wheat.) The traditional whole-wheat flour is made from hard red spring variety of wheat, which is brownish in color. Since the white whole wheat flour has a lighter texture, color and a milder taste, it can be easily swapped in for all-purpose flour without any difficulty! We can make cookies and cakes taste great but still retain the goodness of natural fiber.

But not all white whole-wheat flour available in the market would have the same nutritional value of that traditional whole wheat flour. Most companies do not use 100% white whole wheat in their flour, breads and other recipes. When companies first started making white whole-wheat bread, they were more intent on producing it so it tasted similar to white bread. They just added some nutrition as an additive only for marketing purposes. Many times it happens that an external fiber is added to white flour to make up for the shortage of fiber.

Since we are well aware of the fact that there can’t be a real substitute for natural fiber, added fiber doesn’t serve the same purpose. Observe the following facts that reiterate the importance of natural fiber in our food.

  • A ten year Harvard study that was completed in 1994 showed that people who were eating foods rich in natural fiber had fewer risks of heart attacks and strokes than those who preferred eating bagels and baguettes.
  • A research from the University of Washington that was completed in 2003 revealed that simply by switching from white to whole wheat bread one can lower the risk of heart disease by 20%. (The results of this research are published in the April 2, 2003 issue of The Journal of the American Medical Association.)
  • Fiber aids in digestion and keeps the colon clean.
  • Fiber can help you maintain or lose your weight as fiber-rich wheat recipes will keep you fuller for longer.

So, by all means whole wheat is the clear winner. Unless one can find 100% white whole-wheat flour that is free from any added fiber, I bet that the traditional whole-wheat flour is the best one, nutrition wise.

Last Updated: Sunday, September 29, 2013