A “whole-wheat” product is made from… you guessed it, the whole wheat kernel. Yep, that includes yummy starchy foods like bread, pasta, cereal, tortillas, popcorn, oatmeal, and rice. In many white and wheat breads, … Whole wheat is much higher in fiber, vitamins B6 and E, magnesium, zinc, folic acid and chromium. If you’re going to eat the loaf quickly, your best choice is a bakery-fresh loaf of whole grain bread, Cavuto says. The bread is made up entirely of wheat kernels (as opposed to being mixed with other grains). Since it is made of wheat, there is gluten, but considerably less than in all-purpose flour. For instance, wheat breads are made from whole-wheat flour—while white breads remove the bran and wheat germ from wheat flour, and bleach it to make white loaves. These differ in the gluten content as well as color of the grain. It’s uncertain if the relationship between whole grains and BMI is due to the extra fiber and nutrients or some other lifestyle factor that is more common among people who eat more whole grains. Whole grain vs. whole wheat: What’s the difference? White whole wheat bread is made with an albino variety of wheat, which is lighter in color and has a sweeter, milder flavor. You can’t just look for words like “wheat,” “grains,” or “multigrain” on the label. A meta-analysis of studies on whole grains found an association between higher whole-grain consumption and lower body mass index (BMI) in observational studies but not in randomized control trials. That’s your cheat sheet to picking healthy grains at the store. (It is still a Christmas movie, though.). Does a trip to the bread aisle make you feel overwhelmed by options? © 2020 Greatist a Red Ventures Company. In addition to wheat, whole grain bread can include other whole grains, such as whole barley, brown rice, whole grain oats, and rolled oats, among others (all of which are rich in fiber, vitamins, and minerals). Look for “whole grain” or “whole wheat”, or even better, “100 percent whole wheat” or “100 percent whole grain.” Check out this handy-dandy table for deciphering grain labels. When we talk about whole grains or whole wheat, we are referring to how much processing a grain goes through before being made into food. Because 100 percent whole wheat bread has the whole grain, nutrients like B Vitamins, iron, zinc, copper, manganese and magnesium remain intact with every slice you use to make yourself a PB and J. Avoid artificial colors, flavors, and preservatives whenever possible.”, While bakery loafs last for two to three days (a few more if toasted), packaged breads stay fresh for a week or two (toss at any signs of mold), and can be frozen for up to three months. All whole-wheat products are whole-grain, but not all whole-grain products are made from wheat. The best choice is an all-natural whole wheat bread that is freshly baked and free of preservatives—which may take some hunting or innovation at home. Presenting a new way to party together—virtually. It has the nutritional benefits of whole wheat bread, such as increased fiber and nutrients, but may be more appealing to some who prefer the taste or texture of white bread. Nutritionally, 100 percent white whole wheat bread is the same as whole wheat bread. These loafs also contain at least 16 grams (one full serving) of whole grain per serving, according to the Whole Grain Council. Whole wheat is a subset of whole grains that is limited to wheat products. Any bread made with 100 percent whole grains, whether it is whole wheat or whole grain, is the most nutritious option. Grain kernels are made up of three parts: the fiber-dense bran, the nutrient-rich germ, and the starchy endosperm. Whole-grain can refer to wheat products or foods made from other grains like rice, barley, corn, quinoa, rye, and others. Real Simple may receive compensation when you click through and purchase from links contained on The major difference in white bread vs. whole wheat breads is in how they’re made. Whole grains: Little nuggets of nutrition, What the health? Unlike white breads and other refined-grain products that lose the outer bran and inner germ parts of the wheat grain in the milling process. Bring the water to a boil, add the grain and then cook, covered, on medium-low heat for about 25 minutes, until all the liquid has been absorbed. ), there is no guarantee that multigrain bread is made with 100 percent whole grains—or that it is free of refined grains. Durum wheat and bread wheat are closely related, which explains their similar nutritional profiles. If you prefer the taste of white bread but want the nutrients and fiber found in wheat bread, this is a good option. 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