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Simply switching from white to whole wheat bread can lower heart disease risk by 20 percent, according to research from the University of Washington reported in the April 2, 2003 issue of The Journal of the American Medical Association.Lisa Barley
I know whole wheat bread and white bread are different, but how exactly?
There are two big differences: how they’re processed and how healthful they are. The flour
for both is made from wheat berries, which have three nutrient-rich parts: the bran (the outer layers), the germ (the innermost area) and the endosperm (the starchy part in between). Whole wheat is processed to include all three nutritious parts, but white flour uses only the endosperm. When put head-to-head with whole wheat bread, white is a nutritional lightweight. Whole wheat is much higher in fiber, vitamins B6 and E, magnesium, zinc, folic acid and chromium.
But of all these nutritional goodies, fiber is the star:
*In a 10-year Harvard study completed in 1994, men and women who ate high-fiber breads had fewer heart attacks and strokes than those whose tastes ran to bagels and baguettes.
*Simply switching from white to whole wheat bread can lower heart disease risk by 20 percent, according to research from the University of Washington reported in the April 2, 2003
issue of The Journal of the American Medical Association.
*Fiber has long been known to aid digestive health too.
*Fiber can help you lose or maintain weight because eating fiber-dense wheat bread helps you feel full.
But a lot of white bread is enriched. Doesn’t that take care of the nutrients lost during refining?
Nope. When flour is refined, it loses the most nutritious parts of the grain—the fiber, essential fatty acids, and most of the vitamins and minerals. In fact, about 30 nutrients are removed, but
by law only five must be added back (though others often are): iron, niacin, thiamin, riboflavin and folic acid. There’s so little fiber left after processing that you’d have to eat eight pieces of white bread to get the fiber in just one piece of whole wheat bread.
Other foods besides whole grains have fiber and nutrients. Can’t I just get what I need from them and still enjoy my dinner rolls?
Whole grains provide health benefits that other foods don’t. In a Harvard study of 75,000 nurses, those who ate at least three servings a day of whole grains cut their heart attack risk by 35 percent and were less likely to get into weight or bowel trouble. By contrast, those who ate more processed foods—such as white bread, white rice and sodas—were more than twice as likely to develop diabetes. “Science continues to support the key role of whole grains in reducing chronic illnesses,” says Len Marquart, professor of nutrition at the University of Minnesota and author of the first health claim for whole grains approved by the US Food and Drug Administration.
How can I tell if bread is really whole wheat?
Color used to be a clue, but no more. Although white bread is white because it’s been bleached, some dark bread has just had caramel coloring added to it. Look for “whole grain” or “whole wheat” as the first ingredient on the label. If any other ingredient is first, put the loaf back and keep looking.
Is bread a vegan food?
Not usually. Many of the breads sold in grocery stores contain non-vegan ingredients, including milk, eggs, honey, shortening or whey—not to mention sodium stearyl lactylate, glycerides, emulsifiers, natural flavorings, artificial flavorings and lactase, all of which may be derived from animals. Vegans often have better luck at bakeries but still need to ask if the bread pans are greased with animal fat. If you like to bake, you can make your own bread. But if that doesn’t interest you, try Rudi’s Organic, Nature’s Path or Brownberry’s—they all produce vegan breads available nationwide.
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White flour has killed millions of people! Save your life, and eat whole wheat bread.
And millions of people have died because they have had no food at all.
In the middle point you find the sage way
I'm allergic to wheat! =( White bread harms me less
try bread made from spelt, it's an older variety of grain and causes fewer allergic reactions.
I like both of them but whole wheat is better for health wise.
Way to miss the point of this article Tom...
ya good job at getting the point tom.
i personaly love white bread. i hate the taste of whole wheat. so thanks but i will continue to eat white.
I used to LOVE white, hate wheat. Once I used my brain and ate wheat, I really started to enjoy it. Now I hate white bread and complain whenever that's the only bread there is. I love the taste, richness and nutrition of wheat bread, it is all so much better than white bread.
I LOVE WHEAT BREAD!!
This site really helped me with my Science Research
white bread yay
I was doing a research report on the difference between wheat and white breads and this really helped me alot. plus now I know a little more about my bread and I'm going to buy wheat breads for now on because I don't want to have a heart attack when I get older.
I feel exactly the same thing as Sam S. Used to love white changed for my health now cant stand white...it just feels like Im eating fluff and mush...no substance...I love the density of wheat. and I certainly would rather eat 1 piece of good wheat than 8 pieces of white. God, I sound like some kind of bread snob. oh well :-)
I really like the taste of white bread but unfortunately wheat bread is better for you.
why do people eat white bread instead of wheat
@Jamal: Since there is a lot of starch bakers have an easy time bringing out the sugars to give the bread flavor, and everybody likes the taste of sugars (it is probably hardwired into our brains because sugars keep us alive). It could always be the textures to, some people like really fluffy bread.
@ Dan & Motley Crue
Way to fail at comprehending just what Tom was referring to.
White bread is disgusting and harmful. Wheat bread tastes great and is good and helpful. No one I know eats white bread. Only self-destructive, miseducated, or impoverished people eat white bread.
You know, I have always heard that wheat has been better than white, but I always grew up eating white, even riding my bike to the Hostess store for a loaf of White Wonder Bread. As I read this, I am eating a PB&J on wheat, and it is delicious. This article helped clear the air even further, and I will buy wheat from now on!!
I have switched over to whole grain/wheat. But nothing in this world makes me happier than when I am served a peanut butter (creamy) and jelly (grape) sandwich on Wonder Bread. I mean, those ingredients are just fine surrounded by wheat, but divine with white!
There's one very good reason why some people eat white bread: My husband suffers from Irritable Bowel Syndrome, and is desperately trying to re-balance intake of soluble vs insoluble fiber after 3 months of being poisoned (with the best of intentions!) by his chili-, garlic-, and fat-meat-loving mother-in-law. He loves whole-wheat bread, but cannot currently digest it.
@ VandeKamp: My husband is neither "self-destructive, miseducated, or impoverished" - his digestive system cannot tolerate certain types of input. Way to stop a conversation, dude!
I eat wheat bread but hate the taste. I eat it because I know it's healthier for me. I've struggled with weight my entire life. Vandekamp you do have a small point. It is way more expensive to eat healthy. I believe small changes help.
we should all eat skittles and end the debate
I agree with jeff. I like skittles
In my opinion, if you like white bread, eat it! If you like your LIFE and HEALTH, eat whole wheat or whole grain bread.
White bread tastes horrible and feels like eating a sponge. They now have white wheat bread. Why would anybody want it, it tastes and feels like white bread and it only has the nitrition of wheat bread. White bread sucks because the texture sucks.
I was raised to eat both, but since I got older I started eating wheat bread.
I'm 15 and I totally agree that white bread sucks! It does taste like sponge doesn't it. . . not that I would know how that tastes. "Hillshire Bread. . . . GO WHEAT!"
what about potato bread i like it is it as bad as white bread after reading this im going to wheat now
I have alway's preferred wheat to white because of the taste. I found it even better that while I was always eating wheat while my very health conscience cousins were eating white.My wife and I have been eating Sara Lee 100% whole wheat now, for about 5years and we think it is the best. Try it out.
wheat bread may be healthier, but white bread is yummier!
i like wheat bread better.
i used to be hooked on white bread till i heard how good wheat bread was for you, so i started over to wheat, i at first didnt like it, then i started getting used to it and i love wheat bread!!! i cant even stand to say the word's "white bread" anymore. Whit bread is just white fluff. White bread also Clog's up your arteries!!!!!!!!
Are you able to bake a nice wedding cake with wheat flour and it will come out okay? Light and moist without any additional flavor?
What about making any other kind of breads besides slice bread? I eat french bread.
Unfortunately, we live in a world where we like what we're taught to like and hate the what we're taught to hate. We've learned that white bread looks better so, we think it's better. No, white bread is exactly what it is... bland and absent of important nutrients. It's time for u eat right and rid yourself of these bad habits. Eat right. Live Long and not just long but, happier.
I don't eat much white bread. Instead, I eat lots of potato bread...yummy...but now i think I will switch over to wheat, since I enjoy living :)
This is not a life-and-death matter. In the long run, one may be healthier by eating wheat bread as opposed to white, with all other things being equal. However, if one person is obese, a heavy smoker, drinks lots of soda-pop, never exercises, drinks to excess quite often, and likes eating McDonald's and wheat bread versus someone who is lean, exercises, doesn't smoke or drink (too often), generally avoids fast food, but happens to love eating white bread, take a guess who the healthier of the two would be.
kabe, I think it's pretty obvious that there are many other factors that affect one's general health. The point here is that people eat a lot of bread, and if you have to choose between one that is nutritionally empty and one that provides many great health benefits, why not choose the latter? I relate to some of the others who switched from white to wheat -- and now, I couldn't go back. Well worth it!
Way to go overboard Jack.
white , black , brown. what the heck, be grateful we have something to eat. some places in the world people are starving. eat the stuff & work it out. feel goooood
great sight
I'm 15 and all my school will serve is wheat bread. I know they're trying to keep kids healthy, but there's a problem. What happens when we graduate? A lot of kids hate wheat bread, and since it's never explained in our school why they make certain changes (ex. rationing ketchup, salt, forcing us to get 2 grilled cheese sandwiches, whole wheat pasta...) when we graduate, we won't eat the stuff. Sorry, but even if I know the health benefits, I flat out hate whole wheat foods. I prefer white bread and normal pasta, thank you very much!
I just recently switched over to wheat bread..never thought I would like it, but actually has not been bad at all. But what about potato bread ? It has half (35) the calories as white or wheat and has more fiber (2.5g vs 1g for wheat & 0g for white). It also has less carbs and fat.
in my previous post, I neglected to point out that the potato bread I referenced to was a "light" version.
Here is a total comparison:
Serving size - 2 slices (56g)
White Potatolight)Whole wheat
Calories 140 70 140
Calories from fat 10 16 15
Total fat (g) 2 1 1.5
Saturated fat 0 0.2 0
Polyunsaturated fatn/a 0.4 n/a
Monosaturated fat n/a 0.2 n/a
Trans fat 0 0 0
Carbohydrates (g) 24 18 26
Dietary Fiber (g) 0 5 2
Sugar (g) 4 2 3
Protein (g) 4 8 5
Sodium (mg) 240 200 250
Cholesterol (mg) 0 0 0
% Daily Values (based on 2000 calorie diet)
Vitamin A 0 0 0
Vitamin C 0 0 0
Calcium 4 4 10
Iron 12 10 8
Thiamine 20 25 15
Riboflavin 12 10 8
Niacin 12 10 8
Folic acid 16 15 8
My family has been eating white bread for generation and the elderly have lived to their 90's and even to 104. Enjoy it and don't be fooled by negativity to white.
I've been eating wheat bread for years. I love it but it seems to be causing vague health problems for me that white bread doesn't cause. Low grade sinus infection, ringing in the ears, tiredness. I don't think it can be classified as an allergy but defintely a sensitivity. I've read that alot of people can't digest the whole grains. If a person eating wheat starts developing vague health issues think about switching to white bread for a while and see if they clear up. For fiber just eat more fruits and vegetables.
I too hated wheat as a kid and have grown to prefer it. I actually get sprouted grains when I can, which have even more nutrients than conventional whole wheat bread.
I will say there's definitely something tempting and nostalgic about good old PB & J or grilled cheese on wonder bread, but there's nothing nostalgic about how I feel afterwards and nothing warm and fuzzy about the long term effects of overeating refined carbohydrates.
But moderation is king. I'll have french bread or a croissant every now and again because they're just so darn good---if you're going to eat white flour, why waste it on that playdoughy sliced white stuff? It's a WONDER it's still on the shelves.
Americans are just waking up to the onslaught of unhearlthy food that has filled our lives over the past 50 years or so. Watch the documentary Food Inc. for more info, it's pretty eye-opening. For those who say eating healthy is more expensive, it is in the short term, but you save in health care costs and quality of life. Your choice.
And for those who get all high and mighty about eating healthy and disrespecct people who choose differently, GET OVER YOURSELVES, please. If you genuinely want to help change people's minds, you have to respect them enough to believe they can change and make your case without berating them. Just because you've seen the light doesn't make you better than anyone. We're all in this together.
I started eating wheat bread about 1 year ago; there are many benefits. Its has helped me with my digestion and it taste better 2 me. White bread like Italian lay in your stomach like a rock, hard to digest and not good on the stomach or other organs.
People that use excuses not to eat wheat bread, or even to continue eating meat even though there is so much evidence that it causes DISEASE, are blind and lazy. It's amazing to me how many people refuse to admit the truth to themselves, which can SAVE THEIR LIFE, simply because they are too solid in their comfort zone. It's sad really.
For years now I have been buying whole wheat bread. Not anymore! That stuff is so hard to identify and it is way too expensive! So instead I look for calories and carbs. Fructose is found in both wheat and white. So in my opinion if I eat a few slices of white bread a week I doubt I will have done any harm to my body.
ps...
White Bread - 70 calories, 12.5 carb grams
Whole Wheat Bread (Regular, Seeded or Low Sodium) -65 calories, 14 carb grams
Ditto, Patrick. I agree with EVERYTHING you wrote and I appreciate your rational, educated opinion.
I, personally, prefer whole/multi grain bread. I feel fuller longer (due to it being lower on the GI scale and causing a lower insulin response) and tend to eat less. White bread sits just fine with me, and I DO occasionally indulge in a peanut butter and jelly (grape is my favorite :-P) but being a health conscious person, I prefer the health benefits of the grainy and whole wheat breads. I prefer the taste of it more as well.
Though I DO have an opinion on this matter; a PERSONAL preference, and I DO agree that one is better than the other in terms of health, I concur that "If you genuinely want to help change people's minds, you have to respect them enough to believe they can change and make your case without berating them." :-D
i like bagels
Good grief you bread ideologues. Bread comes in all kinds of flavors and textures, and each have their place in our diverse culinary culture. I love bread in all of its varied splendor. I prefer sourdough for most deli sandwhiches, white for PB&J, potato for quick lunch meat sandwiches, rye with pastrami or as toast, and wheat for tuna. Unfortunately wheat is so dense and has a distinctive flavor it just doesn't always pair with the fixin's. Be a bread pragamatist, generally try to eat healthful food, and get lots of exercise.
why not just stick to whole wheat bread when its healthier for you. it'll do you no harm.
I'm a vegan and I eat white bread. I get a lot of protein from legumes, so I already eat more than enough fiber (see nutrition facts of beans or lentils).
Too much of anything is bad. Everytime I hear a study has been done, I'm reminded of the "egg study".. good for you, not good for you, then good for you again....Again I say, white, wheat,yolk or not, too much of anything is bad for you, and people really need to keep that in mind
Wheat is nasty, has corns syrup, and some of the worst things for you.And is nasty.White ftw!
i really like this artical cuz i was using it to help me with my nutrition homework but i read the whole thing and i was really amazed at how much better wheat is. i don't like the taste of wheat but its all we have around the house cuz thats the only bread my mom will buy. lol but yeah wow.