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You may have heard that whole wheat bread is healthy.
That statement isn’t wrong, but experts want to know that it includes some misconceptions and misses some key points.
There is a lot of scary information online about the dangers of eating white bread made from refined grains. Some articles and Tik Tok videos arbitrarily suggest — without proper expert input — that eating too much makes you more vulnerable to chronic diseases.
Here’s what it really means for a type of bread to be “good for you”—and what else you should know about your grain choices.
Is whole wheat bread good for you?
Whole wheat bread is made from white bread, as opposed to refined grains.
Whole grains don’t get nutrients like fiber, B vitamins, and vitamin A in white bread. Mayo Clinic.
Refined grains typically have the bran and/or germ removed. This can “reduce nutritional content and decrease satiety,” according to a registered dietitian Miranda Galati He tells USA TODAY.
Whole grains, on the other hand, “often contain more fiber, protein and micronutrients because the bran and germ remain intact, making them more filling and nutritious,” she says.
What are the pros and cons of wheat bread?
Whole wheat bread contains the above nutrients that are not found in white bread. But that can often come with a higher price tag, which can hinder access.
Galati wants to remind consumers that while it’s important to buy whole grains whenever possible, going for white bread isn’t a bad choice either.
“The healthiest food in any category depends on you, your budget, your culture, your health goals, and more,” Galati says. “Choosing as many nutrients as possible is wonderful, but choosing a more processed or convenient option isn’t always a bad thing. As a registered dietitian who wants to lead a healthy lifestyle, I encourage you to discard the idea that there is a super healthy version of anything.
Looking for a very healthy diet? Here are three nutritionist-backed tips to get you started.
Is whole wheat bread really healthy?
The United States Department of Agriculture (USDA) recommends that half of your daily intake of grains be made from whole grains. While eating more “less processed grains” is a good thing, Galati says, “it’s not 100 percent necessary.”
In the year 2019 Evaluation Studies published in Advances in Nutrition show that while scientific research supports recommendations to eat more whole grains, the idea that you should cut down on refined grains isn’t actually supported by “highly published scientific evidence.”
In many cases, correlation has been confused with causation, leading some to believe that refined grains lead to many diseases and should not be recognized for eating the normal amount.
In other words: white bread may provide fewer nutrients, but sometimes it doesn’t do the trick.
“It’s all about balance,” Galati added. “Choose less refined grains more often, but make sure you leave room for the fun stuff to keep your diet sustainable.”
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