About Whole Wheat Bread

Whole wheat bread is the most popular alternative to white bread, and is distinguished by its main ingredient, whole wheat flour. Nutrition experts recommend whole grain foods (foods that list the first ingredient as whole wheat, whole meal or whole corn) because superior health benefits can be derived from the way the grain is processed. A growing number of consumers opt for whole wheat bread; however, its demand has resulted in confusion over the proper identification and labeling of whole wheat bread products.

Facts

The type of flour is the key distinction between white bread and whole wheat bread. The grain used for the flour-making process identifies the type of flour, made by mashing the wheat's grain. Bran (fiber), germ (protein) and endosperm (starch) comprise the whole grain, used to make whole wheat flour. The natural vitamins and nutrients of the grain remain present. White flour, by contrast, is the result of milling refined grains, which strips the grain of its bran and germ in a process that retains only the endosperm component of the grain, thereby significantly reducing the wheat's natural nutritional value.

Benefits

Whole wheat bread delivers all the diverse benefits of a whole grain food, retaining the natural nutrients and vitamins otherwise lost, or tampered with, in refined and processed foods. An optimal source of carbohydrates (of the desirable kind) and fiber, whole wheat bread also supplies B vitamins, vitamin E, magnesium, potassium, selenium and iron to the body. Whole grains offer equivalent disease-fighting phytochemicals and antioxidants to those found in fruits and vegetables. A multitude of medical and scientific studies have concluded that whole grain food choices, like whole wheat bread, reduce the risks of heart disease, diabetes, metabolic syndrome and obesity.

Identification

A brownish color and thicker, grainier texture has traditionally made it easier to identify whole wheat bread, which also differs from white bread by its stronger flavor. Use of the whole grain from red wheat gives it a distinct texture and color. Increasingly common now, however, is the use of white wheat for whole wheat flour, resulting in whole wheat breads that are both lighter and softer. One such variation is "white whole wheat bread." This bread shares the same color and texture as white bread, but it is made from whole grain flour (white wheat), and therefore offers the same nutritional value as whole wheat bread. (Note that rye bread does not constitute a whole wheat bread choice unless whole wheat flour is listed as the first ingredient on its packaging.)

Considerations

Whole wheat bread has a shorter shelf life than white bread. It is also more expensive, because its weight prevents it from rising as well as bread made with white flour. Therefore, whole wheat bread requires more flour per volume, and this increases the cost per volume.

Expert Insight

Due to soaring demand, whole wheat breads are now available in major grocery stores, rather than just specialty "green" grocers and bakeries, and the options vary in appearance and packaging. Words like "multigrain," "organic" or "enriched flour," "durum" and "wheat flour" may cause confusion. Though encouraging, none of the aforementioned terms ensure that the bread is indeed whole wheat. Check the label to be sure that the first ingredient is whole wheat flour. Also, the new Whole Grain Stamp is an easy way to identify a product's whole grain quality.

Resources

• Information on The Whole Grains Council and new Whole Grain Stamp
• The Mayo Clinic's Whole Grain Health Benefits Information
• Whole Foods Market locations