White bread vs whole wheat bread: Which is the healthier option?

If you're constantly oscillating between white bread and wholewheat bread, let us help you out. According to Vedika Premani, clinical dietician, Sir HN Reliance Foundation Hospital, eating wholewheat bread offers several health benefits due to its higher nutrient and fibre content, which aids in digestion, helps maintain bowel regularity, and can prevent constipation.

To understand which one is better, we need to analyse what both breads are made of, and the difference in their nutrition profiles.

What are white and whole-wheat breads made of?

White bread is made from refined flour, where the bran and germ are removed, along with some of the nutrients, as per Premnani. However, whole wheat bread, she explained, is made from whole wheat flour, which contains the entire grain, including the bran and germ and hence it retains more nutrients, fibre, and vitamins compared to white bread.

Whole wheat bread is generally considered healthier than white bread as it also tends to have a lower glycaemic index, meaning it can help stabilise blood sugar levels.

Soluble fibre, like the one found in whole grain wheat bread, can help reduce visceral fat by binding to bile acids in the gut and preventing their reabsorption. (Pic source: Pixabay)

What is the difference between the nutrition profiles of both breads?

The nutritional profile of white bread and whole wheat bread differs significantly due to the way they are processed, according to Premnani.

• White bread is typically low in dietary fibre as compared to whole wheat bread.

• Whole wheat bread contains naturally occurring vitamins and minerals, including B vitamins, iron, and magnesium, whereas white bread often needs to be enriched or fortified with certain vitamins and minerals like B vitamins during processing.

The specific nutritional content can vary among brands and recipes, so it is essential to check the nutrition label for precise information when making dietary choices.

However, according to Premnani, wholewheat breads are definitely the healthier option out of the two. She also elaborated on some other benefits of eating whole-wheat bread.

• The fibre, along with other nutrients like potassium and magnesium, can help regulate blood pressure and improve overall heart health.

• It can help you feel full and satisfied, potentially leading to better appetite control and weight management.

However, it is important to follow a balanced diet with a variety of other whole foods, such as fruits, vegetables, lean proteins, and healthy fats. It is also essential to check the nutrition label for precise information and check on the sugar and maida content.