Health Benefits of Eating Whole Grain Bread

I really want this blog to point to a way of eating and living that is refreshingly simple, healthy and not expensive – as the name of the blog suggests. Bread fits the bill perfectly. It is astonishingly simple, plentiful, inexpensive and – if you buy the right kind – healthy. We’re talking here about the health benefits of eating whole grain bread, of course, not the “white glue” that comes disguised as bread. Of course it’s not really glue, but the effect it has on your digestive system can approximate glue!

What Kind of Bread Are We Looking at Here?

For the most part, we are looking at the kind of bread that says, somewhere on the wrapper, 100% whole wheat or whole grain.

Bread that is 100% whole grain doesn’t use any flour that isn’t whole grain flour. It doesn’t have “enriched wheat flour,” not even “unbleached wheat flour.” I’m looking right now at just such a loaf. The first ingredient is “whole grain whole wheat flour.”

100% whole wheat bread, one could say, is the basic product. But 100% whole wheat bread is improved greatly in nutritional value with the addition of seeds. Seeds are nutritional powerhouses in their own right, full of vitamins, minerals, antioxidants, fiber, and protein.

It’s not that there aren’t any other breads with any nutritional value at all. Sourdough breads, which may not be made from 100% whole wheat flour, have health value all their own, based on how they are made. They are easier to digest and have a lower glycemic index, for example.

We’re also talking sprouted grain breads. Sprouted grain breads may be easier to digest than non-sprouted, lower in gluten, higher in protein and fiber, and with a lower glycemic index.

All of these breads are worthy of consideration.

What Kinds of Bread Are We Not Looking at?

As mentioned above, first and foremost, NOT ordinary white bread.

Why not white bread? White bread is a processed food. It has lots of carbs, but they are low quality. Eating white bread can cause large sugar spikes for many people – and that is not good! It’s almost like eating white sugar, which clearly would cause large sugar spikes.

For many people, the occasional use of white bread may not be harmful, but ideally not regular use! It’s what you do 80% of the time – that’s a good rule to follow. Of course the nearer you can get to 100%, the better… Once you are used to whole grain/seeded/sprouted breads, you may very well like them better than white bread anyway.

What Are the Health Qualities We Are Looking at?

In most (though not all) cases, the nearer you come to eating your food in the form in which it was created, the healthier it will be.

We have to go back to looking at how flour is made. In white flour (which is actually called “wheat flour,” though not “whole wheat flour”) the bran, the germ and the endosperm are removed, so that all you have left, essentially, is simple carbohydrate.

Consuming large quantities of white flour can lead to weight gain, high blood pressure, rise in bad cholesterol levels, fatty liver, and mood swings.

Whole grain bread preserves the bran, whichis rich in fiber. Fiber can promote a feeling of fullness (helping prevent weight gain), lower cholesterol levels, and help control blood sugar – in addition to the well-known positive effect of fiber on the digestive system, helping to prevent constipation and general intestinal disorders.

Whole wheat and whole grain breads are far more nutrient-dense than their refined counterparts. Whole wheat contains the germ, which is full of nutrients, including iron and protein. It also has fiber, with all of its above-mentioned positive health benefits, particularly for your digestive system.

Whole grain bread contains antioxidants like lignans, which are a help in preventing cardiovascular disease.

More than one study has shown that eating whole grains can reduce your risk for developing Type 2 diabetes. The fiber and magnesium can help to regulate blood sugar levels, improve insulin sensitivity and reduce the likelihood of developing insulin resistance. It helps, but don’t eat your whole grain bread, then go fill up on candy! Just saying.

Gluten-Free?

In passing, it is worthy of note that many people are gluten-sensitive, and most breads, including whole-grain breads, contain gluten. So what can you do to get the healthy effects of bread without the gluten?

I don’t fully have the answer to that. There is a lot of gluten-free bread on the market these days. To me, much of it is lacking in the taste department, but you have to find what works for you. Sprouted grain breads have reduced gluten, as I understand. It might be worthwhile to check them out.

Just a reminder that, in general, it is wheat and rye that contain gluten. Most other grains have little to none.

Just How Budget-Friendly Is Whole-Grain Bread?

You can’t compare the cost of whole-wheat and whole grain bread with the cost of white bread. In most stores, simple whole-wheat bread is the same price as white bread, but most of the seeded breads are going to cost significantly more.

When you are buying food, what are you buying it for, though? Is it just to fill your stomach temporarily, or do you hope to get something out of it? If you consider the nutritional value of whole grain bread, for example, it’s a huge bargain!

I have a loaf of whole grain bread right here by me. It cost maybe three dollars (this is 2023). White bread would cost maybe two dollars. But three dollars – for 16 slices of fiber, vitamins, minerals, protein and antioxidants! What can you do with 16 slices of bread? You can make eight sandwiches. (Just make sure you put something healthy in them.) How much eating value do eight sandwiches have? You probably wouldn’t want to do this, but eight sandwiches would be more than the average person would eat in a day, for sure!

So three dollars of whole-wheat or whole-grain bread goes a long way.

Concluding…

Bread can very safely be a very large part of your diet, in most cases (unless you have gluten-sensitivity). Whole grain and whole wheat breads are full of nutrition, protein, and fiber. Stay away from bread that has refined flour as much as possible. Whole-grain bread is one of the most healthy, simple, and budget-friendly foods available.

If you have any comments or questions on this post, feel free to comment in the space provided below.