White bread vs whole grain bread: myths and realities

Bread can be one of the controversial foods when it comes to diets. On one hand, we talk about a food that includes carbohydrates but has little protein or vitamin content; on the other, it is a staple in human nutrition. What is true is that there are many types, and between white bread and whole grain bread, there are many myths and realities.To learn more about these two types of bread, we asked the nutritionist from Te Cuida, Jennifer Asencio, if one was better than the other and for which people each was recommended; keep reading, and you’ll be surprised by what the expert told us about it.Differences between white bread and whole grain breadThe main difference between white bread and whole grain bread is the way they are made. While the flour used for both comes from the same cereal, that is, wheat, it is utilized differently in each.Wheat has three nutrient-rich parts: the bran (the outer layers), the germ (the innermost area), and the endosperm (the middle part with starch). When whole grain bread is made, all three nutritious parts are included in the processing of the wheat, but for the white flour used in white bread, only the endosperm is used. Myths and realities: whole grain bread is better than white breadIf we compare the breads, white bread has less nutritional content, while whole grain bread is much higher in fiber, vitamins B6 and E, magnesium, zinc, folic acid, and chromium. However, whole grain bread has a higher caloric contribution, as a slice of whole grain bread has 92 calories, while a slice of white bread has approximately 67 calories, or if it’s easier, in 100 grams of white bread, there are 265 calories, and in 100 grams of whole grain bread, there are 313. Remember that these figures can vary depending on the different brands of bread.What Jennifer Asencio tells us is that “any healthy person can eat both breads and if it is a person looking to gain weight, then it is a very good option,” so neither is better than the other, but it all depends on the individual’s needs.For example, according to Asencio, “bread is not very recommended for patients with diabetes, fatty liver, or those with high cholesterol and triglycerides, but it all depends on the person and their needs.”On the other hand, white bread may be a better option for people with digestive issues or those needing a low-fiber diet, as some gastrointestinal conditions are aggravated by high-fiber foods.Both types of bread are recommended for children, says Jennifer Asencio, and their consumption is always practical, as they are useful for making sandwiches, but also for small snacks or nutritious treats, like when paired with peanut butter.