Multigrain vs. whole wheat bread

Both multigrain and whole wheat breads undergo less processing and retain most of their natural nutrients.

Bread is not only a convenient meal option, but it can also offer you with a host of health benefits. However, with so many options in the market, it can be difficult for you to decide which one is the healthiest. A whole wheat bread may encourage you to think that you are buying the healthiest, but multigrain bread also offers many essential nutrients. Both multigrain and whole wheat breads undergo less processing and retain most of their natural nutrients. You may also want to know why brown bread is healthier than white bread.

Let us have a look at the nutrient value in multigrain and whole wheat breads.

Whole grain

Multigrain bread can be an amazing way of incorporating whole grains in your diet. Rye, barley, buckwheat and oats are the commonly found whole grains in multigrain bread. People who eat whole grains tend to weigh less and have lower body mass indexes and cholesterol levels. A diet rich in grains can also lower the risk of cardiovascular diseases, diabetes and digestive problems. On the other hand, a 100% whole wheat bread is made entirely with one or two whole grains.

Fibre content

Both whole wheat and multigrain breads can introduce more fibre to your diet as they are enriched with extra fibre in the form of wheat bran or oat bran. A slice of multigrain bread can provide as much as 4 g of fibre. A diet rich in fibre can be a good way to keep your blood pressure and sugar levels under control. Fibre can also help you to maintain a healthy weight. For additional fibre, you can look for breads containing rye and quinoa.

Glycemic Index

Multigrain bread contains bran and the germ of the grain that makes it low in glycemic index. Foods low in glycemic index are associated with lower risks of diabetes, cancer and stroke. Multigrain bread also contains phytonutrients, such as antioxidants, that can be helpful in protecting cells from free radical damage. On the other hand, a whole wheat bread has a moderately high glycemic index, making it a bad option for people with diabetes. Also read how foods low in glycemic index help maintain weight and control diabetes.

Calorie count

Multigrain and whole wheat breads do not differ much when it comes to their calorie counts. Most calories in multigrain bread come from its carbohydrate content. Whole wheat bread contains no cholesterol, the fibre and the carbohydrates contribute to the calories. One slice of multigrain bread contains 69 calories where as a slice of whole wheat bread contains 66 calories.

Tips

• Check the ingredients and read the label while buying bread. Look for the ones that have whole grains listed in its ingredients.
• Look for breads that contain at least 3 g of fibre as some breads available in the market may contain as less as 1 g.
• Always make sure that the bread contains the fewest ingredients possible to ensure that you are buying the healthiest one.

Image source: Getty Images

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