Don’t we all relish the delectable hamburger buns, French Baguettes or Bagels, German Kaiser Rolls or Italian pizza crust? Those sandwiches made from soft and fluffy slices of white Bread seem to be so appetizing. All these white breads have low nutritional value and high glycemic index. This does not make white bread a healthy food choice. This article will throw light on the nutritional quotient of white, brown and whole wheat bread. It also answers whether white bread is really bad for you?

Nutritional Value of Bread

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Breads low in fat and cholesterol content. They are an excellent source of fibre, vitamins, minerals, proteins and complex carbohydrates. They provide us a remarkable portion of nutrients required for the growth and maintenance of good health. Breads take longer to digest and keeps you satiated for a long time.

Consumption of bread satisfies our daily nutritional requirement. Breads are rich in Vitamins B1, B2, B6 and E. They are a great source of minerals such as iron, phosphorus, calcium, sodium, magnesium and potassium.

What is the Difference Between Brown Bread and White bread?

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Breads can be mostly identified from the colours and food labels on the packages. Breads such as multigrain, wheat, honey wheat, seven-grain varieties may include the wheat grain, but might not be made from whole wheat grains.

Brown bread and whole wheat breads may be both brown in colour. But both are different.

Whole wheat bread is made from whole wheat grains. Whereas, brown bread might not be made with whole wheat grains, but gets its colour from other ingredients like molasses.

White bread is made with refined wheat flour so considered to have low nutritional value. However, white bread has almost same protein and carbohydrate content as whole wheat or brown bread.

They all have about the same soluble and insoluble dietary fibre and substantial quantity of whole wheat nutrients.

Is Whole Wheat Bread Good For You?

Whole wheat bread is made from whole grain kernels which consist of wheat bran, endosperm and wheat germ. The bran is loaded with fiber, vitamin E, essential fatty acids and magnesium. Whole wheat bread helps to meet the daily fibre requirement. Whole wheat bread is dense and not as soft and fluffy as white bread. It promotes weight loss by making you feel fuller for a long time.

Whole Wheat Bread Benefits

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Whole wheat bread is a great way to increase your consumption of whole grains. Check out the bread labels carefully. Always choose breads that mention “100 % whole wheat” or “whole grain wheat” in the content / ingredient labels.

Whole wheat bread is low in fat and cholesterol content. A slice of whole wheat bread provides 1 g fat. Whole wheat bread does not contain any saturated fat or trans fat. Whole wheat bread does not contain any cholesterol. It helps to maintain low levels of LDL cholesterol and lowers the risk of coronary heart disease.

Whole wheat bread also lowers the risk of weight gain. The whole wheat grains contain vitamins B and E and also minerals such as zinc, magnesium, iron, and phosphorus. These provide protection to mental health and diseases such as Alzheimer’s.

Whole Wheat Bread Nutrition

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Whole wheat bread is a rich source of essential minerals and fibre. It is low in fat and cholesterol content. For standard reference a slice of commercially prepared whole wheat bread provides 69 calories of which 8 calories come from fat. It also provides 4 g proteins, 12 g carbohydrates, 132 mg sodium and 2 g sugar.

Whole wheat bread is also a good source of minerals like iron, magnesium and selenium. Iron is important for oxygen transport throughout the body. Selenium prevents cell damage and required for healthy immune system. Magnesium is need for proper muscle function and also required for production of proteins.

Brown Bread Nutrition

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Brown breads are bread made using significant quantity of whole wheat flour or dark ingredients such as sugars such as molasses or even coffee. Brown bread is not necessarily nutritional. Brown breads which are made from whole grains are rich in nutrient and fibre content. It is recommended to intake oz of whole grains per day. These can be consumed as whole grains or in combination with processed grains such as refined wheat flours. Brown breads contain a mixture of whole grains and refined wheat flour.

Brown Bread Calories

Brown bread gets its colour mostly from molasses and not from whole grains. All brown breads are not necessarily made from whole wheat. Hence it is advisable not to relay on colour alone but read the nutritional labels on the bread packages. Here are the Brown bread nutrition facts for a medium 34 g slice of brown bread. It provides 74 calories, proteins 2.9 g, carbohydrates 15.1 g, fat 0.7 g and fibre 1.2 g.

Brown Bread Benefits

Brown bread is mostly white bread in disguise. Most of the brown breads appear dark or brown due to food colouring or sugars or molasses. As such the darker appearance of brown bread does not make them a healthier option. Benefits of brown bread can be reaped only if they contain whole wheat grains. Most of the brown breads show “wheat” in their ingredients which are necessarily not whole wheat grains. Some brown breads also contain refined wheat flour or a combination.

White Bread Nutrition

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White bread is made from refined wheat flour. The wheat flour does not have nutritious wheat bran and wheat germ. It mostly comprises of the white starchy endosperm and has low nutritional value. It is devoid of dietary fibre, vitamins and minerals. White bread is usually loaded with added sugars along with high fructose corn syrup. White bread is entirely made up of simple carbohydrates. Such simple carbs have been found to increase risk of obesity, diabetes, cardiovascular diseases. Hence it is advised to consume white bread in moderation.

White bread contains significant fat content due to butter, oil and also eggs. It is important to check the nutrition labels while selecting white bread with low fat varieties.

White Bread Calories

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There are 265 calories in 100 g of white bread. Dietary fibres 2.7 g, fats 3.2 g and proteins 9 g. The data available for calories per white bread slice vary as per various sources. According to a USDA source, a large 30 g slice of white bread provides 79 calories.

Actually white bread has earned the reputation of being high in calories due to carbohydrates content. However, it may be noted that white bread is less calorically dense as compared to the high fat foods.

Is White Bread Healthy

White breads are low in essential nutrients. This might adversely affect your health. White bread is made with refined white flour which is low in essential fatty acids, minerals and vitamins. White bread has a higher glycemic index since it is made from refined grains. It is quickly digested and rapidly absorbed in the blood which sharply increases the level of blood sugar and insulin.

White bread is low in fibre content. As per the available data, an average white bread slice contains 0.5 g fibre. On the other hand, a whole wheat bread slice has 2 g fibre.

White bread can be supplemented with other nutritional fillings or toppings to make it a healthier option. White breads can be made healthier by substituting canola oil or olive oil for vegetable oil or butter.

Is White Bread Bad For You?

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Did you know that all breads have almost same nutritional quotient. White breads contain soluble and insoluble dietary fibre. Both white bread and wholemeal bread has almost the same protein and carbohydrate content.

Most of the times the flour used to make white bread may be bleached by using chemicals. The process for milling the white flour gives a longer shelf life to the white bread. This is due to the removal of natural oils form the whole wheat grains.

In countries like New Zealand, whole wheat bread is prepared by using 90 % whole wheat flour. Often white flour is added to improve the quality of baking whole wheat breads. This is because of the gluten protein content of white flour. White bread is prepared from unbleached flour made from 78% inner portion of the wheat grains. If you prefer to eat white bread than whole grain bread, the fibre content in your food can still be balanced. Other whole grain foods such as wholegrain crackers, biscuits or breakfast cereals can be added to your diet.

For healthy diet with bread, nutritionists and dietitians recommend intake of 4 to 6 slices of bread for individuals with normal weight and health. Breads are considered to be an ideal food which complement well to the chosen nutritious fillings for a balanced diet. It is recommended to eat a variety of foods for proper balance of minerals and vitamins. Restrict intake of refined sugar, fats, alcohol and salt.

Whole wheat breads are better than white bread made from refined wheat flour. Including a variety of foods in your diet in moderation is the key to well-being and good health!

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