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Whole Grain? Whole Wheat?: The Whole Truth on Bread

Posted Tue, Feb 24, 2009, 11:36 am PST

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7-grain, 12-grain, whole wheat, all-natural multi-grain, whole grain whole wheat... What, what, what? There's too much in the bread aisles to know which one to choose. To help, I've laid out key info on whole wheat versus whole grain breads, and I've compared nutrition labels for some popular products at the market. The choice should be easier to make after understanding which breads really are better for you.

Whole Grain 101
Whole grain products are better for you than refined grains because they use the entire grain kernel, which is where the nutrients are, especially B vitamins, fiber, and iron.

Whole Wheat Bread vs. Whole Grain Bread
Whole wheat is a whole grain, so what is going on?

Why multi-grain whole grain breads can be better than whole wheat breads: Each whole grain has a different strength, so breads that use a variety of whole grains help you take in a greater range of benefits. For instance, flax seeds are rich in lignan, an antioxidant that may protect against breast cancer, while barley helps lower cholesterol. If you consume both of these in one slice of bread you get to enjoy the benefits of both.

Why multi-grain breads aren't always better: First, to be a healthy contender, a bread label that says "multigrains" must also say "100% whole grains" somewhere on the package. Otherwise, the bakery may be throwing a couple whole grains in with a ton of refined grains, which sidesteps almost all the nutritional benefits.

Second, even those legit multi-grain breads often have nearly the same nutritional profile as whole wheat bread because they use mainly wheat with tiny amounts of those other whole grains (even though they may market those other grains in a big way on the package). Most companies do not list the amount of each whole grain they use on their packages. The best clue is how close to the top of the ingredients list the whole grains are. Look for breads that list their whole grains (such as oats, flax seeds, barley, etc.) as a main ingredient, rather than in a sub-list of ingredients that each contribute less than 2% of the makeup of the bread. This is the best we can do for now because when I called many of these companies, they could not or would not give me these statistics.

This information below was gathered by comparing in-store nutritional labels at the time of publishing.

15 common whole wheat and whole grain breads:
Earthgrains 100% Stone Ground Whole Wheat Bread
Earthgrains 7-Grain Bread
Ezekiel 4:9 Sprouted 100% Whole Grain Bread
Milton's Multi-Grain Plus Bread
Milton's 100% Whole Wheat Bread
Oroweat Country 100% Whole Wheat Bread
Oroweat 100% Whole Wheat Bread
Pepperidge Farm 15-Grain Bread
Pepperidge Farm 100% Whole Wheat Bread
Roman Meal 100% Whole Grain Bread
Roman Meal 100% Whole Wheat Bread
Sara Lee Classic 100% Whole Wheat Bread
Sara Lee Hearty & Delicious All-Natural 100% Multigrain
Western Hearth 12-Grain Bread
Western Hearth Whole Wheat Bread

Breads With Higher Content of Multi-Grains
Ezekiel 4:9 Sprouted 100% Whole Grain Bread
Milton's Multi-Grain Plus Bread
Roman Meal 100% Whole Grain Bread
Western Hearth 12-Grain Bread

Low-Fat Breads (1g of fat or less)
0.5g/slice-Ezekiel 4:9 Sprouted 100% Whole Grain Bread
0.5g/slice -Milton's Whole Grain Whole Wheat
1g/slice -Milton's Multi-Grain Plus Bread
1g/slice -Oroweat Whole Grain 100% Whole Wheat Bread
1g/slice -Roman Meal 100% Whole Grain Bread
1g/slice -Roman Meal 100% Whole Wheat Bread
1g/slice -Western Hearth Whole Wheat Bread

Breads With Bad Saturated Fat
.5g/slice- Earthgrains 100% Stone Ground Whole Wheat Bread
.5g/slice-Earthgrains 7-Grain Bread
.5g/slice-Oroweat Country 100% Whole Wheat Bread
.5g/slice-Pepperidge Farm 15-Grain Bread
.5g/slice-Pepperidge Farm 100% Whole Wheat Bread
.5g/slice-Sara Lee Classic 100% Whole Wheat Bread
.5g/slice-Sara Lee Hearty & Delicious All-Natural 100% Multigrain Bread

Breads Without High Fructose Corn Syrup
Earthgrains 100% Stone Ground Whole Wheat Bread
Earthgrains 7-Grain Bread
Ezekiel 4:9 Sprouted 100% Whole Grain Bread
Milton's Multi-Grain Plus Bread
Milton's 100% Whole Wheat Bread
Oroweat Country 100% Whole Wheat Bread
Oroweat Whole Grain 100% Whole Wheat Bread
Pepperidge Farm 15-Grain Bread
Pepperidge Farm 100% Whole Wheat Bread
Sara Lee Hearty & Delicious All-Natural 100% Multigrain Bread
Western Hearth Whole Wheat Bread

Low-Sodium Breads
75mg/slice-Ezekiel 4:9 Sprouted 100% Whole Grain Bread
130mg/slice-Roman Meal 100% Whole Grain Bread
130mg/slice-Roman Meal 100% Whole Wheat Bread

What else don't you know about whole grain health? Get quick answers here.

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234 Comments

1. Posted by silancedogz on Tue, Feb 24, 2009, 6:05 pm PST

I don't eat much bread at all, because I worked in a bakery for a few years and really went off of it. That said, if I am eating bread, it's white. Whole wheat overpowers everything. Whole wheat pasta is an abomination and I favor the death penalty for whoever dreamed that one up.
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2. Posted by lauralindhe on Thu, Feb 26, 2009, 8:37 am PST

thanks for this article! I was wondering about this very thing this week as a packed my millionth sandwich for my kids lunch...
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3. Posted by greeneyedgirl8002 on Thu, Feb 26, 2009, 6:34 pm PST

Are there truly good carbs or bad carbs, or is there any difference? I think the answer depends not only on the food itself, but also on your goals and what you are asking the food to do. For weight control for example, it’s a matter more of portion control and having the energy when you need it in order to complete your goal activity than whether a carb source is good or bad. When you workout you need to have a regular source of quickly available carbohydrates to maintain stamina. Without it, you’re setting yourself up for long-term failure – in both performance and weight control. Fruits and vegetables should remain your main carbohydrate sources, because of the fiber and the fact that the calories by weight are lower due to the large amounts of water in them. These are called “low calorie density” foods. Your second choices should be whole grains and cereals in pre-measured amounts. The high fiber content feeds your energy and the measured amounts make calorie counting easier and more accurate. Does this mean that you will never touch a piece of cake or a cookie again? Of course not. But don’t be fooled into thinking you can substitute a treat item for a healthy carbohydrate source for the quick energy needed for a good workout. Use this snack list to find the good combinations of carbohydrate-containing foods to sustain your energy before, during and after your workout session. Best Choice Carbs: Choose often: Fruits (about 60 calories per serving) Apple, orange, pear, nectarine Banana Peach, plum ½ grapefruit Berries, grapes or melon (1 cup) Canned fruits (in its own juice) ½ cup Low-Starch Vegetables (about 25 calories per serving) Raw vegetables (1 cup) Cooked vegetables (including broccoli, brussel sprouts, cabbage, carrots, cauliflower, eggplant, green beans, onions) ½ cup 100% tomato or vegetable juice (1/3 cup) Choose with Caution: High-Starch Vegetables (about 80 calories per serving) Beans (lima, navy, pinto) Corn Baked white or sweet potato with skin Pasta/Rice (about 80 calories per serving) Brown or white rice Noodles/pasta (whole wheat) Breads/Cereals/Crackers (about 80 calories per serving) Mini pita or mini bagel 100% whole wheat bread (one slice) Light bread with added fiber (two slices) English muffin (1/2) Pretzels Air popped popcorn Rice Cakes High-fiber cereal (3/4 cup) Low sugar cereal (1/2 cup) Oatmeal www.bodybyjake.com
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4. Posted by lexingtony on Fri, Feb 27, 2009, 12:16 pm PST

The Milton's Multi-Grain Plus bread that made several of the "good" lists above TASTES GREAT, especially toasted! The only downside is that I can only find it at Sam's Club, so you have to buy 2 loaves at a time. But, it does freeze well.
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5. Posted by Joe T on Fri, Feb 27, 2009, 12:19 pm PST

silancedogz...you are not Italian...that is for sure. The pasta does not make the pasta...it's the gravy/sauce. I only eat whole wheat pasta and serve it to my guests withiout telling them...and I have not had one complaint. When I tell them afterwards that it was whole wheat they are shocked! Advise...learn how to make sauce!!!!
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6. Posted by toddz_usmc on Fri, Feb 27, 2009, 12:26 pm PST

It's not that the carbs are good or bad, its dependent on your activities. It is probably "best" in most cases to eat more complex carbs (100 %whole wheat bread) as opposed to white refined source bread as the carbs will digest longer. The benefits of this are longer more level energy, and reduced insulin spikes. This is only "best" if you live a sedentary lifestyle. Someone who is active and excersizes daily will probably not see too much of a benefit from one source over the other. In fact refined carbs are preferential at times to quickly refill energy stores before,during, and after excersize. A lot of people advocate fruits over sucrose based energy sources for pre or post workout. While fruit does have its strengths, water/vitamins, its a rather poor alternative to sucrose. Fruits contain high levels of fructose which is not as easily matobilized for energy but it is easily stored as fat. Sucrose on the other hand is both easily matabolized for energy and easily stored as fat. So both potentially promote fat if not readily metabolized during activities, but fructose provides less "bang for your buck" so to speak.
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7. Posted by lizardking10033 on Fri, Feb 27, 2009, 12:28 pm PST

geez why has food become so complicated....it's ridiculous that this writer manages to confuse more than educate...LOOK stick to WHOLE WHEAT BREAD....enough said.
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8. Posted by richardjames06840 on Fri, Feb 27, 2009, 12:30 pm PST

My wife has had me eating Ezekiel for some time now. Besides the benefits shown by its topping the lists here, she tells me it is also high in fiber.
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9. Posted by Ann R on Fri, Feb 27, 2009, 12:31 pm PST

what about the fiber content? should that be a consideration? safta
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10. Posted by nickmouse2008 on Fri, Feb 27, 2009, 12:37 pm PST

I agree with silancedogz. Whole wheat/grain does overpower everything. Try eating a PBJ with whole wheat vs white. The flavor of the white sandwich will actually taste like PBJ, not grain. If i wanted to eat grains to be healthy, I'd have chosen to be a horse, not a person.
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11. Posted by Vegan Vindicator on Fri, Feb 27, 2009, 12:37 pm PST

It gets right down to the same thing every time. Read the label (not just the short words in large fonts, either). Why is this hard?
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12. Posted by still_another_nickname on Fri, Feb 27, 2009, 12:40 pm PST

If you read labels closely, you see that there is some funny business going on with the "multi-grain" breads... notice how many different times they count "wheat," for instance, as they say it in a variety of ways. By the time they started selling "18-grain" bread, I started wondering if there even ARE 18 types of grain. Look at those labels; you'll see what I mean. Those bakers' definition of "grain" leaves a LOT to be desired.
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13. Posted by girthersc on Fri, Feb 27, 2009, 12:40 pm PST

Re: Joe T, We know how to make sauce at our house, and I bet I can tell you if the past is whole wheat or not. I've had it in marinara, alfredo, bolognese, etc., etc. and I STILL taste the wheat. That said, I don't mind it, but it's easy to tell if teh past is whole wheat or a miz for that matter.
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14. Posted by willy on Fri, Feb 27, 2009, 12:41 pm PST

whole grain can act as a chemical, that can retract protein from your body, which will slow you down on a daily basis. Its all based on your daily diet and excercise. The less you work out the less this effects you.
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15. Posted by Dan S on Fri, Feb 27, 2009, 12:43 pm PST

silancedogz, you may be a good chef but in terms of health you're a retard.
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16. Posted by lttlun2 on Fri, Feb 27, 2009, 12:43 pm PST

Which one doesn't taste like cardboard?
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17. Posted by kangal_1999 on Fri, Feb 27, 2009, 12:46 pm PST

Another give away is dietary fiber, If it says whole wheat or whole grain and dietary fiber is
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18. Posted by Turd Ferguson on Fri, Feb 27, 2009, 12:47 pm PST

If you eat to much bread it will clog your colon and you won't be able to "Pinch A Loaf" very well ...........
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19. Posted by Turd Ferguson on Fri, Feb 27, 2009, 12:52 pm PST

Why do they call bread bread ?
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20. Posted by jacksonj730 on Fri, Feb 27, 2009, 12:52 pm PST

Ezekiel Bread makes an appearance on a Yahoo! food page!!! Well done, Yahoo! You're back to relevance.
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21. Posted by snow.pixie on Fri, Feb 27, 2009, 12:53 pm PST

Interestingly enough, everyone nowdays is qualified to give health advice. I did not see a Ph.D. or M.D. qualifications after the author's name. What is the basis and the source for the statements in this blog?
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22. Posted by itsonlyme on Fri, Feb 27, 2009, 12:54 pm PST

The whole wheat pasta actually, with the difference in fiber as opposed to the white,,, is really more filling. weird, but if you are looking for something different than sauce on pasta,, try low fat cottage cheese that has sat out and become room temperature. Mix that with your well drained pasta,,, sprinkle some dill weed,,, fresh if you can get it,,, and you have a real taste treat and something that is good for you as well. Again here, common sense, folks. Whole grain all the way....
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23. Posted by Bernard U on Fri, Feb 27, 2009, 12:56 pm PST

Very informative article! I only wish that labels told the whole story at a glance and we didn't have to rely on analysis from experts for the truth.
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24. Posted by mjensen50 on Fri, Feb 27, 2009, 12:57 pm PST

Look at the sodium content, too. If you have high blood pressure, like I do, there's more to watch out for than fiber, or grains.
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25. Posted by Ben W on Fri, Feb 27, 2009, 1:00 pm PST

Thanks for 5 year old news. Maybe you have some info on fruits and vegetables being good for me too: you know, a real shocker. Haha.
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26. Posted by designbybeth2002 on Fri, Feb 27, 2009, 1:01 pm PST

This person only examined a few sources. There are alot more whole grain alternatives in the market. I have never even heard of some of the brands she listed in her comparisons. I would probably have included at least half of brands such as the bread carried by whole foods markets or health food stores which are now in the mainstream, and half of the "supermarket" popular item brands in the article. It would have taken alot more research, but the article fails to provide any significant information.
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27. Posted by Bakira on Fri, Feb 27, 2009, 1:01 pm PST

Thanks for the info. I usually buy Nature's Pride, I wonder how it compares.
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28. Posted by kandcjones on Fri, Feb 27, 2009, 1:02 pm PST

If you get a chance, look into grinding your own wheat with a home grinder and making bread with it. If you really look into breads in the store, the endosperm, wheat germ, b vitamins, all have to be removed from the bread or else the bread would go rancid (those are what make the bread healthy). That is why when wheat is ground, the flour begins to go rancid within 72 hours unless it is used or put in the freezer. I use a Nutrimill grinder and my Bosch mixer. It usually takes me 1 1/2 hours to make 6 loaves of bread, which I use freeze most of. It is amazing how much more fiber. I use Golden 86 wheat berries and it is a very light bread but, has more protein and fiber than the store bought bread (even the heartier, more fiber riched ones).
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29. Posted by dossexis on Fri, Feb 27, 2009, 1:02 pm PST

okay but i'm still confused.
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30. Posted by unona1975 on Fri, Feb 27, 2009, 1:02 pm PST

I would still pass on eating any type of bread.. CARBS!!
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