Many people assume that multigrain bread is a better choice than other breads, such as whole-grain and white bread. However, not all multigrain breads are created equal.
Multigrain breads vary in nutritional content depending on ingredients. 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.
For example:
- Refined flour vs. whole grain: Some types of multigrain breads are made with 100% whole grains, while others contain less nutritious refined flour.
- Fiber and protein: Some multigrain bread contains about 1 gram of fiber and a few grams of protein. Other types, such as sprouted grain bread, contain more fiber (e.g., 4 grams) and protein (e.g., 6 grams).
- Ingredient order: Enriched flour is the first ingredient in some breads. Other breads contain mostly whole grains, such as wheat. Some breads also use organic ingredients.
- Added sugars: Many breads contain added sugar, which can contribute to conditions like high blood sugar, heart disease, and fatty liver over time. Choose breads made without added sugar whenever possible.
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. This can be misleading.
If the first ingredient on a bread label is “enriched wheat flour,” it’s likely a refined grain product.
Types of Grains
Whole grains 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 do not contain bran or germ, which provide most of the nutrients. This makes refined grains less nutritious.
Here are some things to keep in mind when choosing a healthy bread:
- Don’t rely on the name alone: Labels can be misleading, so always read the ingredient list and nutrition label. “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 whole-grain bread: For example, look for whole wheat flour and oats.
- Look for fiber: Choose breads that contain at least 3 grams of fiber.
- Avoid sugar: Choose breads that contain 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.
What Is the Whole Grain Stamp?
The Whole Grain Stamp is a label created by the Whole Grains Council that helps you identify products made with whole grains:
- 100% stamp: All of the grains in the product are whole grains, and each serving provides at least 16 grams, or a full serving, of whole grains.
- 50%+ stamp: At least half of the grains in a product are whole, and each serving provides at least 8 grams of whole grains.
- Basic stamp: The product contains at least 8 grams of whole grains per serving, but less than half of the grain ingredients are whole grain.
Choosing breads with a higher protein and fiber content can help you feel full and slow the release of sugar into your bloodstream. Look for breads made with ingredients like whole grains and seeds.
You can 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.
If you’re watching your carbohydrate 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.
