What Are Whole Grains?
Let’s start by demystifying the term “whole grains.” A grain comprises three components: the bran, germ, and endosperm. The bran, rich in fiber, B vitamins, and antioxidants, forms the outer layer. The endosperm, the largest part, is primarily carbohydrates with small amounts of protein and vitamins. The germ, the innermost section, houses B vitamins, phytochemicals, vitamin E, and other healthy fats.
Whole-Grain Bread Nutrition
Explore the nutrition breakdown for a single (1-ounce) slice of whole-grain bread, as per the USDA:
– 75 calories
– 4 g protein
– 1 g fat
– 12 g carbohydrates
– 2 g fiber
– 108 mg sodium
– 29 mg calcium
– 65 mg potassium
– <1 mg iron
Whole-Wheat Bread Nutrition
Now, examine the nutrition breakdown for a single (1-ounce) slice of 100% whole-wheat bread, sourced from the USDA:
– 71 calories
– 4 g protein
– 1 g fat
– 12 g carbohydrates
– 2 g fiber
– 129 mg sodium
– 46 mg calcium
– 72 mg potassium
– <1 mg iron
The Difference Between Whole-Wheat Bread and Whole-Grain Bread
Understanding the distinction is crucial. “Whole” prefixed to “grain” or “wheat” signifies that the entire kernel has been utilized in food production. Wheat, a specific type of whole grain, boasts a nutritional profile rich in fiber, protein, vitamins, and minerals. On the other hand, “whole grain” implies the use of one or more types of grains, each with its unique nutritional makeup.
The good news is both varieties can contribute to a healthy diet. According to Rachelle Mallik, M.A., RDN, incorporating either into your diet enhances whole grain intake. It’s essential, however, to scrutinize package details. While “multigrain” may sound enticing, it simply indicates the use of multiple grains, not necessarily whole ones. True whole-wheat or whole-grain bread remains a top choice for those seeking the maximum nutritional benefits.