Why Whole Wheat Bread is Healthier
Nutrient Content (One Slice)
A Source of:
- Thiamin- 7%
- Niacin- 7%
- Riboflavin- 4%
An Excellent Source of:
- Manganese- 30%
A Good Source of:
- Selenium- 16%
Also a Source of:
- Magnesium- 6%
- Phosphorus- 6%
- Copper- 5%
- Iron- 4%
Also a Source of:
- Fiber- 8%
- Antioxidants- Phenolic Compounds
How Whole Wheat Prevents Chronic Disease
Compared to other whole grains, wheat often provides fewer benefits, which can be attributed to its inferior nutritional content; but compared to refined grain (white bread), it has been shown to be superior for a number of reasons.
How Whole Wheat Prevents Cancer Better Than White
- Often, cancer arises due to increased levels of free radicals in cells. Free radicals are caused by a number of environmental stressors, and at high concentrations they can damage DNA, leading to uncontrolled growth and the eventual spread of cancer.
- Compounds in your diet known as antioxidants work to neutralize these molecules and prevent the spread of cancer. Whole wheat has been shown to have higher levels of antioxidants and a greater capacity to neutralize these molecules than refined grains. This is believed to be due to the fact that whole wheat retains the full contents of the grain, whereas refined grain, like white bread, is stripped of the nutritional contents including antioxidants and fiber (2).
- There is clear evidence that WHOLE GRAINS are more effective in the prevention of cancer, and that WHOLE WHEAT is still processed, as its original structure is not kept intact. That being said, if you must choose between whole wheat and white, we recommend whole wheat.
Whole Wheat vs. Refined Wheat and Cardiovascular Disease
- Whole wheat still contains the fibrous component of the wheat seed, which helps prevent cardiovascular disease more effectively. Fiber makes you fuller faster and keeps you fuller for longer, while also helping to control triglyceride levels more effectively. As mentioned previously, whole wheat has not been shown to be nearly as beneficial as whole grains.
WHOLE GRAIN > WHOLE WHEAT > WHITE
One great kind of whole grain bread is ezekiel bread. It is considered whole grain because you can still see the seeds intact in the bread. If you do not see this, then it is refined. Whole grains are associated with reduced risk of cancer, heart disease, stroke, and diabetes. Consider this next time you are in the super market shopping for bread.