Everyone is aware of the superiority of wheat bread over white bread, but not many people know why.
In today’s article, we will take a close look at what makes wheat bread different from white bread and why the former is better for your health. Read to make an informed decision when it comes to choosing the bread you should consume.
Pros of Wheat Bread
1. Good Source of Fibre
The recommended daily allowance for fibre 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 fibre 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 fibre needs. Add some hummus or sliced avocado or other vegetables to make a sandwich with an even higher fibre content. Including fibre in your diet through natural food sources will help promote your good digestion, weight loss, and 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 which makes 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!
4. 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 the fact that it also 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.
Most people know that 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 fibre content, which is easily digested and absorbed rapidly by the body, causing blood sugar fluctuations. Studies suggest that blood sugar spikes may cause headaches and mood swings.
It is tasty but the primary purpose of eating food is nourishment for our body. However, the refined flours used for making whte bread are not nutritious at all.
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.