Is Wheat Bread a Better Choice than White Bread?

Well, it depends on how you slice it.

Multi Grain Whole Wheat Bread

As it turns out wheat bread has the same glycemic index (effect) as white bread.

Did you know that wheat bread (not whole wheat grain bread) contains an unusual carbohydrate called Amylopectin-A, which has been found in some tests to spike your blood sugar HIGHER than even pure table sugar?

However, whole wheat grain bread is the better health choice. Whole wheat grain bread is 30-40% less on the glycemic index than white bread. The glycemic index is a measuring system of how carbs effect blood sugar levels. Insulin is the hormone released from the pancreas to usher the sugar into the cells.

Studies have found that Amylopectin-A raises blood sugar more than any other known food source. The accelerated sugar blast in your bloodstream will spike your insulin secretion which will trigger fat storage.

A contributing factor to insulin resistance is elevated and sustained blood sugar levels. Wheat bread, like white bread when digested cause insulin to rise and in some cases spike. Prolonged high blood sugar levels will cause insulin resistance making it a challenge to burn fat and lose weight. Over time it will put you on the path to type 2 diabetes.

Most commercial wheat breads also contain a form of sugar and usually in the form of high fructose corn syrup. This sweetener flies under your leptin radar (hormone that tells you your full) while also contributing to elevated blood sugar levels.

Another anti-nutrient found in wheat bread are phytates. Phytates blocks the absorption of certain minerals and can cause a mineral deficiency leading to many unhealthy conditions.

The next time you buy whole wheat bread read the label. You want a bread that has at least 75% whole wheat grains or 80% whole wheat barley. A much healthier choice.

Summary

  1. Make sure the ingredient list says “whole” or “grain” when making your product choices. Whole means all of the wheat kernel is used, as so implies the term grain.
  2. If the products states “made with whole grains,” that means the product is mixed with a smidgen of the whole grain.
  3. Avoid products that have white, refined or enriched flour on the ingredient list.
  4. Multi grain products can be healthy when labeled as such and contain barley, oats, rye, whole wheat, and quinoa.