Everyone is aware of the superiority of wheat bread over white bread, but not many people know why. Due to a lot of healthy reasons, people prefer wheat bread over white bread.
The fiber content in wheat bread makes it a popular choice and is definitely one of the most demanded breakfast items. Especially for people who rely on bread toast for daily breakfast, opting for a wheat alternative deems healthy.
You can make wheat bread as delicious as white bread with different choices of stuffing you fix in it. For those who think white bread is the ideal delicious choice, wheat bread can be molded in ways to make it tastier.
In today’s article, we will closely examine what makes wheat bread different from white bread and why the former is better for your health. Ready to make an informed decision when it comes to choosing the bread you should consume?
Pros Of Wheat Bread
1. Good Source Of Fiber
The recommended daily allowance for fiber is 25 to 38 grams, as per the Academy of Nutrition and Dietetics. The RDA for an individual after the age of 50 years is 21 to 30 grams.
However, not everyone gets this amount per day. You can get around 3 g of fiber in each slice of whole wheat bread though the exact amount will depend on the ingredients or the brand.
In short, eating two slices of whole wheat bread should give you around a third of your daily fiber needs. Add some hummus or sliced avocado, or other vegetables to make a sandwich with even higher fiber content.
Including fiber in your diet through natural food sources will help promote good digestion, weight loss, and a healthy heart.
2. Keeps You Satiated And Energetic
Wheat bread is also rich in protein. You can get around 5 grams of protein with each slice, making it much more satiating than basic white bread.
This can help prevent overeating, which can result in excessive weight gain.
In a 2018 study published in Plant Foods for Human Nutrition, a comparison was made between whole-wheat bread and refined wheat bread.
A group of participants was fed only whole wheat bread, and the other group was fed only refined wheat bread daily for 12 weeks.
At the end of 12 weeks, the whole-wheat bread group lost belly fat, whereas no changes were observed in the refined white bread group.
3. Good Source Of Iron
You can get approximately 2.5 mg of iron from 2 slices of whole wheat bread.
As an adult, you need 8 to 18 mg of iron daily; this means just a few slices can get you over a quarter of your daily iron need.
The lower end of the range is for adults who are non-pregnant and non-menstruating. It’s important to have enough iron in your body to ensure sufficient oxygen distribution throughout the body. Iron deficiency can cause weakness, headaches, and fatigue.
If you are low in iron due to heavy menstruation or any other reason, combine whole-wheat bread with various other iron sources, such as hummus, lean meats, or black bean patties.
It is advised to eat fruits and vegetables rich in vitamin C to improve the absorption of iron from plant-based materials. So if you are on a completely vegetarian diet, don’t forget to add bell peppers or tomato slices to your whole-wheat bread!
5. Helps In Preventing Chronic Diseases
Whole-wheat bread also lowers the risk of type II diabetes and heart disease, unlike white bread.
Cons Of Wheat Bread
1. Presence Of Sugar And Chemicals
While whole wheat bread is loaded with nutrients, it also contains a lot of preservatives and other chemicals to extend its shelf life.
A lot of sugar is also added to wheat bread to make it appealing to the palate. Extra sugar does make it taste better but also takes away the health benefits of whole wheat bread.
2. Irritable Bowel Syndrome
Wheat has high fructan content, which can exacerbate digestion problems, such as irritable bowel syndrome.
When it comes to nutrition, white bread doesn’t even come close to whole-wheat bread, but you also need to consider that it contains the same preservatives, chemicals, and sugars.
If you want to get the best of both worlds, go for all-natural whole-wheat bread, which is freshly baked and doesn’t contain any preservatives. It would help if you made some efforts to find this brand or rely on some innovations at home.
White Bread
Most people know white bread is not as healthy as whole-wheat bread, but it is still extremely popular.
Pros Of White Bread
1. Easily Available At Affordable Prices
White bread is widely available, and you can buy it almost everywhere for a few bucks.
2. Good Taste
Wheat bread tastes good and is often featured at various bakeries and fast-food restaurants. Generally, it’s because of extra sugar.
Cons Of White Bread
1. Weight Gain
Fitness rentals provider Karina Wolfin of Direct Appliance Rentals says, “When you consume refined carbohydrates such as those in white bread, it leads to sugar surplus in your bloodstream.
Your body is likely to store this surplus as fat unless you use it immediately for some physical activity. Also, once the blood sugar spike goes away, you will start to feel hungry soon, which means it is likely to lead to overeating and weight gain.”
2. Fluctuating Blood Sugar Levels
Wheat bread has low protein and fiber content, easily digested and absorbed rapidly by the body, causing blood sugar fluctuations. Studies suggest that blood sugar spikes may cause headaches and mood swings.
3. Non-Nutritious
It is tasty, but the primary purpose of eating food is nourishment for our bodies. However, the refined flour used to make white bread is not nutritious.
Clearly, wheat bread is the winner, especially when we talk of its nutritional value. But the best choice is still an all-natural whole wheat bread that contains NO added sugar and preservatives.
4. Gets Stale Very Easily
This is another trifle point to keep away from white bread as much as possible. White bread has the tendency to go bad or stale more easily than any other form of food. It has to be used immediately, as the baked maize in the white bread would not hold up longer.
Conclusion
Most of the worldly population depends on bread for their breakfast, and if there is a healthy alternative, one should lop up on it. Wheat bread seems to be the ideal choice and would definitely render people with better health when consumed on a daily basis.
Going for white bread occasionally and trying to stick with wheat alternatives for the rest of the days would keep your health in better stead.
Frequently Asked Questions (FAQs)
How is wheat bread a great source of fiber?
The RDA for an individual after the age of 50 years is 21 to 30 grams. However, not everyone gets this amount per day. You can get around 3 g of fiber in each slice of whole wheat bread though the exact amount will depend on the ingredients or the brand.
Will wheat bread keep you energetic?
Wheat bread is also rich in protein. You can get around 5 grams of protein with each slice which makes it much more satiating than basic white bread. This can help prevent overeating, which can result in excessive weight gain.
What are the cons of wheat bread?
It has the presence of sugar and chemicals, which can lead to irritated bowel syndrome. it also contains a lot of preservatives and other chemicals to extend its shelf life.
What are the pros of white bread?
It has good taste and is easily available at an affordable place. It is quite filling and sufficient as a lunch or dinner meal.
