Are Multigrain Breads As Healthy As They Claim?

Health conscious individuals are always on the lookout for nutritional food options. Multigrain bread is one such healthy food, which is often preferred by those who are on diet or are eating clean. Are multigrain breads actually healthier than the traditional white bread? Today, we will answer this question for you. Read ahead.

To understand this better, we reached out to Dr Geetika Chopra, Celebrity Holistic Nutritionist, New Delhi.   

Are Multigrain Breads Actually Healthy?

Let us straightaway get to the point – are multigrains bread healthy or not? Dr Chopra shares that multigrain bread is often marketed as a healthier alternative, but it is not always as healthy as it appears. “The term ‘multigrain’ simply means that the bread contains more than one type of grain — it does not guarantee that those grains are whole or unprocessed.”

The expert adds, “In many commercial products, multigrain bread is still made primarily from refined flour (maida) with small amounts of other grains added. This means it can behave similarly to white bread in the body, causing rapid blood sugar spikes and low satiety.”

Some studies, however, point out the benefits of multigrain breads. A 2023 study, published in the Foods journal, stated multigrain bread is beneficial for those who have type 2 diabetes, and has blood sugar stabilising properties. The study was conducted on diabetic mice. The findings noted that multigrain bread was successful in lowering triglyceride and insulin levels, and it increased healthy liver glycogen. It further noted that these breads significantly improved how the body handles glucose and balances blood lipid (fat) levels, when compared to white bread.  

According to the Science Direct, multigrain breads are high in dietary fibre, vitamins, and essential minerals. Therefore, they can support digestion, nourish good gut bacteria, aid in the prevention of sudden rise in blood sugar, improve heart health, and minimise risk of developing chronic metabolic diseases.

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How to Identify Healthy Breads

Dr Chopra shares that you can make the right choice when it comes to bread. “To truly benefit, it is important to check the label. A healthier option should list ‘100% whole grain’ or ‘whole wheat flour’ as the first ingredient, and should be high in fibre with minimal added sugar,” answers the expert.

She adds, “Multigrain bread can be healthy, but only if it is made from whole, minimally processed grains. Otherwise, it may just be a marketing claim rather than a nutritional advantage.”

A 2022 study, published in the Cereal Chemistry journal, stated that multigrain bread is made up of normal wheat along with nutrient-rich crops such as oats, barley and pulse. It has a highly enhanced nutritional profile. The findings confirmed that these breads are nutritionally better than the regular ones (which are made from 100% wheat). 

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Conclusion

In many commercial products, multigrain bread is made primarily from refined flour (maida) with small amounts of other grains added. These can be as harmful as regular white breads. Multigrain bread can be healthy, but only if it is made from whole, minimally processed grains.