Multigrain bread is often thought of as a healthy choice and many people assume it’s a better choice than other breads, like whole grain and white bread.
Unfortunately, not all multigrain breads are created equal, making it difficult to know if your loaf is truly nutritious or just labeled to look like it is.
Here, we consulted experts to find out what “multigrain” really means, how it compares to other types of bread, and how to tell if the bread you’re choosing is actually healthy.
Some labels, like “whole grain,” are fairly straightforward and indicate that a bread is made with whole grains, others, such as “multigrain,” can be misleading.
The term “multigrain” simply means that a product is made with more than one type of grain, but it doesn’t tell you what form those grains are in.
Types of Grains
Whole grains are grains that contain all three parts of the kernel: the nutrient-rich germ, the starchy endosperm, and the fiber-packed outer layer called the bran. Whole grains provide key nutrients like fiber, B vitamins, and essential minerals.
Refined grains have their bran and germ, which contain the majority of nutrients, stripped away during processing, leaving behind only the endosperm. This makes refined grains less nutritious.
The term “multigrain” simply means that a product is made with more than one type of grain, but it doesn’t tell you what form those grains are in. On the other hand, “whole grain” bread is bread that is only made with whole grains, meaning the entire grain—including the bran and germ—is included.
For example, a multigrain bread may contain several types of whole grains, like oats, wheat, and barley. However, some types of multigrain bread may also contain refined white flour. If the first ingredient on a bread label is “enriched wheat flour,” it’s likely a refined grain product.
Though multigrain bread may sound like a healthy choice, this bread type isn’t necessarily healthier than others. While some types of multigrain breads may be made with 100% whole grains, others contain refined flour, which can reduce their nutritional value.
For example, a slice of Favorite Day Sliced Multigrain Bread contains just 1 gram of fiber and 4 grams of protein, while a slice of Silver Hills Bakery Vegan The Big 16 Sprouted Grain Bread contains 4 grams of fiber and 6 grams of protein, making it a more nutritious and filling option.
The first ingredient in the Favorite Day product is enriched flour, while the first ingredient in the Dave’s Killer Bread product is organic whole wheat.
Breads made with whole grains have a higher protein and fiber content and take longer for your body to digest, leading to a slower rise in blood sugar.
It’s also best to choose breads made without added sugar when possible. Eating too much added sugar can lead to health issues like high blood sugar, heart disease, and fatty liver, so it’s important to keep your intake as low as possible.
When choosing a healthy bread, here are some things to keep in mind:
- Don’t rely on the name alone: Labels can be misleading. Instead, take a look at the ingredient list and nutrition label to make a more informed choice. “More grains don’t automatically make bread healthier,” Matthew Landry, PhD, RDN, assistant professor of population health and disease prevention at UC Irvine Joe C. Wen School of Population & Public Health, told Health. “The key distinction is whether the grains in the bread are whole grains or refined grains.”
- Choose breads made with whole grains: For example, whole wheat flour and oats. “If it says ‘wheat flour’ or ‘enriched flour,’ then it’s refined,” he said.
- Pick breads with fiber and little added sugar: Choose breads that contain at least 3 grams of fiber and less than 3 grams of added sugar per slice.
- Look for the whole-grain stamp: “Looking for a whole-grain stamp is a great way to help you identify a solid choice for your bread,” recommended Sauceda.
The Whole Grain Stamp is a label created by the Whole Grains Council that makes it easier to identify products made with whole grains. This is what the stamps mean:
- 100% stamp: The 100% stamp means that all of the grains in the product are whole grain, and each serving provides at least 16 grams, or a full serving, of whole grains.
- 50%+ stamp: The 50% label means that at least half of the grains in a product are whole, and that each serving provides at least 8 grams of whole grains.
- Basic stamp: Products with a basic stamp contain at least 8 grams of whole grains per serving, but less than half of the grain ingredients are whole grain.
When possible, choose a bread made with 100% whole grains and check the nutrition label to see how much fiber, protein, and added sugar the product contains per serving.
Some multigrain breads, such as those made with whole grains and high-fiber ingredients, like seeds, are a healthy choice. However, you may want to pass on multigrain breads made with refined flour.
Choosing breads with a higher protein and fiber content is a smart way to shop, as these nutrients help you feel full and slow the release of sugar into your bloodstream.
No matter the bread you choose, make sure you pair your bread with a healthy source of filling protein and fiber. Landry recommends nut or seed butters and avocado, while Sauceda likes to top her bread with protein-rich ingredients like scrambled eggs and cheese or a fiber-packed chia seed jam.
For those watching their carb intake, Sauceda recommends adjusting how much bread you eat. “For example, if you’re making a sandwich, you can always do an open-face sandwich using one slice of bread instead of two,” she said.
Multigrain bread can be a healthy choice, but you need to read the ingredient and nutrition labels to know for sure.
Some multigrain breads are made with 100% whole grains, which provide fiber, vitamins, and minerals. Others, however, use mostly refined grains, which are stripped of many nutrients, like fiber and protein, during processing.
