Bread is a part of the staple diet in every household since so many years now. In fact, many people even replace chapati in their meal, for their love for breads. There is a wide range of options available in the market to chose the right bread for yourself from wholegrain to wholewheat, multigrain to white bread, etc. Whenever the debate rises, whole wheat and multigrain bread are one of the important topics of discussion. Even if the health benefits are somewhat similar at some point, the nutritional values of both these breads differ a lot. To get a detailed comparison, Onlymyhealth editorial team spoke to Dietician Arushi Gupta, Associate Dietician, Dayanand Medical College and hospital, Ludhiana, about the health benefits, side effects and nutritional value of whole wheat bread and multigrain bread. Read on to know more about it.
Whole wheat bread benefits
The basic ingredient in whole wheat bread is whole wheat, it has a lot of fiber and has complex carbohydrates that digest slowly keeping you full for a longer time. In fact, it has a low GI and is recommended for people who have diabetes and those who are on a weight loss journey. Whole wheat has a host of nutrients like Vitamin-B & E and minerals like copper, potassium, iodine. According to Dt. Arushi, here are the health benefits of consuming whole wheat bread:
1. Reduces the risk of heart disease
Having whole wheat bread helps in reducing the risk of heart diseases. According to a study, eating more whole grains has been interlinked with the prevention of any cardiovascular disease and coronary heart disease. Whole grains promote heart health and even lower the risk of stroke.
2. High fiber content
High fiber content in whole wheat bread makes it good for your overall health. It can contribute towards weight loss, helps with digestion and reducing blood sugar levels. So, incorporating whole wheat bread in your diet is a good way to boost a healthy lifestyle.
3. Decreases the risk of cancer
Not refined grains, but mostly whole grains come and play a major part in decreasing the risk of cancer. And, wheat helps in doing so naturally, especially in terms of bowel cancer. Cancer patients are also recommended whole wheat bread for its high fiber content.
Multigrain bread benefits
In this bread loaf, there are all the grains present, such as wheat, barley, cornmeal, oats, flax, buckwheat, soya, rye and millets. However, all the grains are not whole grain and can be refined too. Multigrain adds more texture and flavour to your piece of bread. The calorie count might be little higher than whole wheat bread, but is loaded with essential nutrients and is very good source of carbohydrates. As per Dt. Arushi, here are the health benefits of multigrain bread:
1. Good for diabetics
Just like oats, all kinds of millets have high fiber content that makes them recommendable to help reduce blood sugar. Millets have low GI as compared to other grains. And, all these grains are present in a multigrain bread, this making it a good food for diabetics. However, the consumption should be controlled and as per your healthcare professional as excess multigrain bread can be harmful too.
2. Lowers the risk of obesity
Although, the calorie count in multigrain bread is a little higher than whole wheat bread, it still helps in lowering the risk of obesity. With the high amount of fiber, it helps in keeping you full for a longer time. It majorly helps in focusing on the reduction of belly fat. You can surely have multigrain bread in moderation on a weight loss journey.
3. Enhances digestion
This type of bread is considered good for your digestive system. It contains large amounts of dietary fiber, soluble and insoluble, which prevents many gastrointestinal conditions. You can include this bread in your diet in moderation to enhance digestion.
Whole wheat bread nutritional value
Only a few people have to avoid bread due to their medical conditions. Otherwise, it is a safe, nutritious food that offers many health benefits. Talking about whole wheat bread, it is packed with complex carbohydrates and has a significant amount of fiber, so it has the ability to keep you fuller for a long time. It contains zero fat but has added sugars present in it. Unless you have wheat allergy, whole wheat bread does not leave any adverse effects on the body. As per Dt. Arushi, here are the nutritional facts of a whole wheat bread slice:
One slice -
- Calories: 80
- Fat: 0g
- Sodium: 170mg
- Carbohydrates: 20g
- Fiber: 3g
- Sugars: 4g
- Protein: 5g
Multigrain bread nutritional value
Multigrain bread is preferred over white and brown bread by many people. It also provides many health benefits just like whole wheat bread. According to Dt. Arushi, here are the nutritional facts of a multigrain bread slice:
One slice -
- Calories: 69
- Fat: 1.1g
- Carbohydrates: 11g
- Sodium: 99mg
- Protein: 3.5g
- Sugars: 1.7g
- Fiber: 1.9g
Whole wheat and multigrain bread side effects
Dietician Arushi said, "Side effects of both breads is that, they are mostly low on essential nutrients which may be a huge problem. It is a processed item so it contains baking soda, that is harmful for any hypertensive patients. In long term, no bread is considered good as it leads to weight gain." She further added, "Where as now a days most of the breads come enriched with various forms of vitamins and minerals. Still, it is somewhere or the other harmful as the ingredients used to make a loaf of bread are not a healthy option, in fact a way of gaining weight." Here are a few side effects of consuming these breads:
Both multigrain and whole wheat bread has extremely high fiber content. Having too much breads can lead to diarrhea and even bloating. If you are overconsuming whole wheat or even multigrain bread, then it can lead to lose motions. Do not eliminate it from your diet, but have it in small amounts.
2. Joint pain
For some people, even having wheat containing bread can cause joint pain. It triggers an inflammatory reaction to the gluten proteins found in wheat. And, this gluten contamination from wholewheat or multigrain bread can cause joint pain. Therefore, avoid consuming this foot item if you are already having joint problems.
Whole wheat bread Vs Multigrain bread: Which one is healthier?
So, whole wheat and multigrain bread may seem similar but have some differences. When compared, whole wheat bread is considered healthier than multigrain bread. Multigrain is a good bread option but should not be a permanent addition to your diet. In whole wheat bread, the whole wheat gets used up and the nutrients remain intact. Moreover, it has the whole grains including beneficial nutrients like vitamins, iron, zinc, copper, manganese and magnesium.
These were the health benefits, nutritional facts and side effects of whole wheat and multigrain bread by Dietician Arushi. Therefore, both these breads are good if you consume them in moderation. White, brown, multigrain and every other type of bread is delicious when consumed in the form of a sandwich with many veggies as filling. Moreover, you can also make bread poha by putting pieces of bread along with some veggies. It is a healthy food that should be a part of your diet but, according to your dietician and on the basis of any other underlying medical condition.
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