Whole wheat bread vs multi-grain bread: Which one to buy

From breakfast to dinner, bread makes for a smart and easy-to-consume food, which is versatile too. While one can easily make a sandwich, it can also be tweaked into a poha or a cutlet. And the demand for this versatile, healthy food has led to the growth of varieties in the market. From white to brown to multi-grain, it comes in many varieties. But if we look at the popularity and the growing fitness awareness, people often choose either whole wheat bread or multi-grain. This piece of information explores what makes them different and which one is better for the human body.

As per a study published by the National Library of Medicine, high dietary fiber intake is linked to reduced blood pressure and other cardiac metabolic risk factors. In another study by the Harvard School of Publication, whole grains offer a “complete package” of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process. And they may improve insulin sensitivity and glucose metabolism. And a study published in the International Journal of Food Science & Nutrition, which analyzed commercial white, wholegrain, and multigrain breads states that gluten-free multigrain breads showed increased fiber content and decreased carbohydrates, sugar, and energy compared to gluten-containing multigrain breads. This suggests that the presence of multiple grains does not automatically guarantee better nutritional quality. So, which one is actually better to buy? Let us find out.

It refers to a bread made from the entire wheat kernel, including the bran, germ, and endosperm. It is rich in fiber, which helps with digestion and promotes satiety. And it also contains more vitamins and minerals, such as B vitamins, iron, magnesium, and zinc. The high fiber content can help regulate blood sugar levels and support heart health. And when it comes to taste, it is slightly denser and heartier than white bread, with a slightly nutty flavour.

Per 1 slice of whole wheat bread contains 70-80 calories, 12-15 g carbs, 2-3 gms fiber, 1-3 gms sugar, 3-4 gms protein, 1 gm fat, 120-180 mg sodium, and it also contains iron, magnesium, phosphorus, B vitamins, and zinc.

It is made from a variety of grains, such as wheat, oats, barley, millet, rye, and sometimes seeds like flax, pumpkin, or sunflower. It often contains a wider range of nutrients than whole wheat bread, thanks to the combination of various grains and seeds. It is a good source of healthy fats, which benefit heart health. It also provides more diversity in vitamins and minerals, with grains like oats offering additional fiber and beta-glucan, which supports cholesterol levels. As far as taste is concerned, it typically has a more complex flavour due to the combination of different grains and seeds. It may also have a lighter texture compared to whole wheat bread, depending on the grains used.

Per 1 slice of multi-grain bread contains 70-100 calories, 12-18 gms carbs, 2-4 gms fiber, 1-3 gms sugar, 3-4 gms protein, 1-3 gms fat, 120-180 mg sodium, and it also contains iron, magnesium, phosphorus, B vitamins, zinc, and calcium.

So, if you are primarily focused on fiber and want a straightforward whole-grain option, whole wheat bread is a good choice. But, if you are looking for holistic nutrition and enjoy the taste of mixed grains and seeds, multi-grain bread could be a better option. But, as per experts, it is important to check the label, as some multi-grain breads are made with refined flour, which reduces their nutritional value.

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