Wheat vs. Whole-Wheat vs.

Multi-Grain vs…
Wheat
"Wheat" can look like the gorgeous, crusty sourdough loaf at your local bakery…or it can be highly
processed, squishy, pre-sliced, reduced-calorie, preservative-packed bread. "If something simply
says 'wheat,' it is an enriched product that has been stripped of beneficial nutrients. Some nutrients
are added back but it is not the same as a whole-grain product," says Carrie Motschwiller, a
registered dietitian and wellness manager in New York City.
Health rating: 🍞 : For maximum nutritional benefits, the word "whole" should be somewhere on
your package. Still, it's better than a candy bar!

Multi-Grain
This one sounds healthy, but it's often just smoke and mirrors. "Multi-grain is typically not the best
choice and not an actual whole-grain product," says Motschwiller. Remember that unless the word
"whole" is on the label, there's no guarantee that the grain contains all of its components. "Multi-
grain" just means there's more than one type of grain (so, for example, non-whole-wheat and
corn).
Health rating: 🍞 🍞 : Although your multi-grain bread could contain essentially nutritionally-lacking
flour, at least you're getting more than one variety of stripped-down grains?

Britania multigrain
(Whole Wheat Flour (52%), Legumes & Oil Seeds - 6% (Soya Flakes, Sunflower Seeds, Flax
Seeds, Melon Seeds, Sesame Seeds), Yeast, Rolled Oats (2%), Ragi Flour (2%), Wheat Bran
(1.4%), Sugar, Edible Common Salt, Edible Vegetable Oil (Palm), Malt Product, Wheat Grits
(0.4%), Class Ii Preservative (282), Emulsifier (472E) & Emulsifier Blend [471,481(I)],
Improvers(1100,1104,300), Acidity Regulator (260) And Flour Treatment Agent (510). Contains
Permitted Natural Food Colour (150A))

Whole-Wheat
A kernel of wheat contains three parts: the germ, endosperm, and bran. White bread is stripped of
the endosperm and bran (and, subsequently, most of the nutrition). Whole-wheat is made from
flour that contains all three. That said, many commercially-produced whole-wheat flour breads are
made by separating the elements, grinding them, then Frankensteining them back together, rather
than grinding it all at once. The words "single-stream milled" indicate that all elements of the wheat
kernel were kept together from start to finish, but this is rarely on bread packaging, though “stone-
ground” is often a good indicator that the kernel wasn't separated when ground. Alternatively, Bob's
Red Mill is widely available and keeps the whole grain intact.
Health rating: 🍞 🍞 🍞 : Mmm, fiber.

Whole-Grain
Same deal as whole-wheat, except this label typically denotes a bread that's been made with a
combination of wheat and other grains, like barley, rye, or spelt. Most store-bought bread
(excepting gluten-free) contain at least some wheat, although you can sometimes find bread that's
100% rye, spelt, etc. Whole grains are your friend, unless, that is, you can't digest them. Says
Motschwiller, "It is recommended (per dietary guidelines) to make at least half the grains you
consume whole grains."
Health rating: 🍞 🍞 🍞 🍞 : Whole-grain flour can simply be whole-wheat, but if it contains many
different grains, all the better. Variety is the spice of life, after all.

Sprouted
Frequently found in natural and health food stores, sprouted breads are kept in the freezer or
refrigerated section. We're fans of the Ezekiel brand. "Sprouted breads typically contain the entire
grain (kernel, really) after they have been germinated," explains Motschwiller. Motschwiller adds
that wheat is usually only one of many ingredients in this bread: "Often legumes and other grains
are used, as well such as barley, oats, lentils or even soy." Sprouted bread is, by necessity, whole-
grain (you can't sprout processed flour), so it comes with all of the same benefits. Studies have
shown that sprouted grains contain less gluten "regular" grains, but it's debatable whether they
boast greater nutritional value. Ezekial 4:9 is a popular and widely-available brand of sprouted
bread, as is Dave's Killer Bread.
Health rating: 🍞 🍞 🍞 🍞 🍞 : Whole-grains are key, and some folks say sprouted = easier to
digest. You'll have to test that theory on your own.

What to Look for…and Avoid

Fiber
Bread made from whole grains will contain fiber. You want at least 2 grams per serving—ideally
3-4. Fiber isn't just important for, uh, regulation. Motschwiller explains that it can help keep you
fuller longer. The recommended daily intake is 25 grams for women and 38 grams for men.
Hydrogenated Oil
You may know this by its other name, "trans fat." Any product that contains trans fat must include
the information on the ingredient label. Note, we said "ingredients" not just "nutrition facts." By law,
food companies are allowed to list 0 grams of trans fat if it contains less than .5 grams per serving,
Motschwiller explains.

Sodium
"Don't get me wrong, our bodies actually need some salt. The problem is that sodium is generally
dumped into foods during processing to reduce spoiling and/or increase flavor." Think some, not a
lot. Current dietary guidelines suggest less than 2,300 milligrams per day. That's about one
teaspoon. Aim for bread with less than 150mg of sodium per slice of bread, says Motschwiller, and
you should be in the clear.

Sugar and Sweeteners

"There should not be added sugar in bread; there is no reason for it," says Motschwiller. Often,
store-bought breads contain sugar, honey, or molasses, to make the product more palatable to
Americans' taste buds. In a nutritionally-perfect scenario, your bread should contain 0 grams of
sweetener, although Motschwiller says she'd cap the amount at 4g per serving.

Preservatives
"Ideally, you do not want any preservatives. You want to be able to pronounce and recognize
everything on the ingredients list," says Motschwiller. This is not impossible, although it does mean
the loaf will not have an infinite shelf life. Start your search in the frozen/refrigerated section for the
best luck.

A Word on Gluten…
Gluten is a protein structure found in many, but not all grains. Buckwheat, corn, and quinoa
(technically a seed) are all naturally gluten-free. Gluten-free baking can be tricky to master, but
there are now many commercially-available gluten-free baked goods on the market.

Look for breads that are made of whole grains and provide:
• No more than 110 calories per serving
• At least 2 grams fiber
• No more than 4 grams (1 tsp.) sugar
• 3 or more grams of protein
• Zero grams of saturated fat

Mens Fitness article

Many fit and health-conscious men and women banished bread from their pantries long ago
because it’s high on the glycemic index scale. Its sugars are quickly broken down and surged into
the blood stream, spiking blood sugar levels and increasing your odds for obesity and diabetes.
But that's largely because of old-school white bread.

If you haven't noticed, whole grains are in. Recent research from Harvard T.H. Chan School of
Public Health found people who ate 70 grams (about 4 servings) of whole grains per day,
compared with those who ate little or no whole grains, had a 22 percent lower risk of premature
death, a 23 percent lower risk of death from heart disease, and a 20 percent lower risk of death
from cancer.

100% whole grain and whole wheat bread varieties are typically regarded as the best, but other
types have their benefits, too. We've rounded up the healthiest ones to make your trip to the
grocery store quicker and easier.

1. Ezekiel Bread
Ezekial bread stands out among most
varieties because it's made without added
sugar and from sprouted whole grains. The
sprouting process increases the amount and
bio-availability of vitamins, like Vitamin C,
and minerals, like folate and lysine, so
Ezekial bread is a bonafide nutritional
powerhouse. Quick lesson on sprouting
grains: Companies can do it one of two ways
—dry or wet.

Dry Sprouting Process: You can sprout the

grain, then dry it to lock in the nutrients when
they're at their peak. The sprouted grain can
be stored until it’s cooked or milled into sprouted grain flour and then make bread.

Wet Sprouting Process: You can also mash wet, sprouted grains into a thick paste to make breads,
tortillas, and more; these products are often described as “flourless.”

Ezekial bread is an amazing choice for vegetarians, because it's made from wheat, barley, beans,
lentils, millet, and spelt. When these six grains and legumes are sprouted and combined, they
create a complete protein similar to that found in milk and eggs. It's also high-quality, containing all
9 essential amino acids (and 18 total). What's more, sprouted grains are more easily tolerated by
people with grain protein sensitivities, may help fight diabetes, protect against fatty liver disease,
and reduce your risk for cardiovascular issues.

We like Food for Life Ezekial 4:9 Sprouted Whole Grain Bread.

Macros per serving (1 slice): 80 calories, 15g carbs, 0g sugar, 4g protein

https://authoritynutrition.com/ezekiel-bread/

2. Flaxseed Bread
For heart-healthy Omega-3 fatty acids, fish oil and oily
fish are typically the best supplement and animal source,
respectively. But for vegans, that's not an option (i.e.
animal byproducts are a no go). Flax seeds, however,
are. So it's a no-brainer flax seed bread is a great
alternative to your regular loaf. Research shows flax seed
and flax bread can reduce your risk of heart disease,
cancer, stroke, and diabetes to boot.

We like Alvarado St. Bakery Essential Flax Seed Bread, made from sprouted organic whole flax
seeds and wheat berries. It's incredibly low in calories (one of the few where you'll see two slices
for a single serving), low in sodium and carbs. Pick up a loaf through their online store or in
supermarkets and natural food stores throughout the country.

Macros per serving (2 slices): 100 calories, 19g carbs, 1g sugar, 6g protein

3. Rye Bread
In a study conducted at Lund University in Sweden,
mice were fed whole grain diets based on either wheat
or rye for 22 weeks. Whole grain rye reduced body
weight, slightly improved insulin sensitivity, and lowered
total cholesterol in the mice. Further research, published
in Nutrition Journal, found people who ate rye bread
(with three varying levels of rye bran—the highest
amount of bran) for breakfast experienced decreased
hunger and desire to eat 8 hours later compared to
people who ate wheat bread. Rye bread is made with
rye flour, which comes from a wheat-like plant. We like
Oroweat Real Jewish Rye. It's firm and hearty enough to
handle all your favorite sandwich toppings and spreads.

Macros per serving (1 slice): 90 calories, 16g carbs, 1g sugar, 3g protein

4. Oat Bread
Oats have always been touted as one of the healthiest
source of good carbs. They're slow-digesting and make you
feel fuller longer. It's thanks to their high source of
cholesterol-lowering fiber called beta-glucan, which has also
been shown to reduce certain cancers, like colon cancer,
diabetes, digestive problems, and heart disease. Oats are
also richer in protein than wheat (about twice the amount),
which is obviously beneficial if you're trying to build and
repair muscles; they have a bevy of vitamins, like vitamin E,
and nutrients, like iron and calcium. Oat bread may contain
whole grain oat groats, steel cut oats, and thick oats.

We like Pepperidge Farmhouse Oatmeal Bread

Macros per serving (1 slice): 120 calories, 22g carbs, 3g sugar, 4g protein

5. Whole Grain
Whole grain foods are a healthy choice because they
contain a bounty of nutrients, fiber, and healthy plant
compounds naturally found in the grain, according to the
Mayo Clinic. Look for products that list the first
ingredient as "whole wheat," "whole oats" or a similar
whole grain. And to clarify, whole grains can mean it has
one of many types of healthy grains included in the product, while whole wheat labels the specific
grain that's being used. We like Mrs Bairds Whole Grain Wheat. There's no high fructose corn
syrup, artificial flavors, or colors.

Macros per serving (1 slice): 60 calories, 12g carbs, 0g sugar, 3g protein

6. Whole Wheat Bread

Since 1941, the U.S. has required manufacturers to enrich wheat flour with vitamins B1, B2, B3,
and iron because processing takes about 60 percent of the nutrients out, according to The
University of Chicago Press. But even then, the same value of B vitamins and iron that's taken out
isn't put back in, which is why you want to choose 100% whole wheat bread. Whole wheat (in its
original non-enriched form) is a very good source of dietary fiber, manganese, and magnesium.
Just know for something to be whole wheat, the product has to be made from the entire wheat
kernel. (Whole grain means the bread can be made of any whole-grain kernel, like spelt, oats, or
barley.) "Whole wheat is one kind of whole grain, so all whole wheat is whole grain, but not all
whole grain is whole wheat," says the Whole Grains Council. We like Brownberry 100% Whole
Wheat. See the next slide for more on whole grain.

Macros per serving (1 slice): 100 calories, 19g carbs, 3g sugar, 4g protein

7. Multigrain Bread
Just like whole wheat and whole grain are different, so too are
multigrain and whole grain breads. Whole grain means all parts of
the grain kernel—the bran, germ and endosperm—are used to
make the bread or product. Multigrain—like 7- or 12-grain bread
—means a food has more than one type of grain, although they
might not all be whole grains, according to the Mayo Clinic. You
want to choose multigrain bread with whole grains. We like Arnold
Whole Grains Healthy Multi-Grain.

Macros per serving (1 slice): 100 calories, 18g carbs, 3g sugar,

5g protein

8. Protein Bread
If you're an active guy who plays sports, is trying to gain muscle mass, or trying to lose weight,
protein bread could be a great supplement to your diet. (It's also great for diabetics and bariatric
patients, vegetarians looking for better sources of protein, and children who need essential amino
acids that promote growth.) We like P28 High Protein Bread. It's made with whey protein isolate,
which has been stripped of lactose, fat, and carbs; it's also the fastest-absorbing protein available.
What's more, the bread is 100% Whole Wheat and also made with oats, flax seed, sunflower
seeds, and sillet to provide your body with a rich source of 8 essential amino acids. Two slices of
bread gives you 28g(!) of protein.

Macros per serving (1 slice): 130 calories, 12g carbs, 3g sugar, 14g protein