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When shopping for bread, consumers are often faced with a variety of choices, leading to confusion over which type is the healthiest. Among the most commonly debated options are wholemeal and wholegrain bread. While both are generally considered healthier than white bread, there are key differences between the two.
Understanding Wholemeal Bread
According to Australian and New Zealand food standards, wholemeal bread is made from flour that contains all parts of the original grain—endosperm, germ, and bran—in their original proportions. Because it retains all these components, wholemeal bread tends to have a darker, brownish color compared to white bread, which is made using only the endosperm.
What About Wholegrain Bread?
Wholegrain bread, as defined by food standards in Australia and New Zealand, contains either intact grains or processed grains where all parts of the grain are present in their original proportions. This means that wholegrain bread can be made from wholemeal flour but also includes visible grains throughout the loaf. Essentially, wholemeal bread is a type of wholegrain bread, similar to how an apple is a type of fruit.
However, consumers should be cautious of labels such as “with added grains,” “grainy,” or “multigrain.” These terms are not legally defined and may simply mean that a small number of whole grains have been added to otherwise refined white bread, giving the illusion of a healthier product.
Which One is Healthier?
Both wholemeal and wholegrain bread are rich in fiber and nutrients, making them healthier choices compared to white bread, which has been more extensively refined. Studies suggest that consuming whole grains, including wholemeal and wholegrain bread, helps reduce the risk of chronic conditions such as heart disease.
Nutritionally, wholegrain bread tends to have slightly more fiber, protein, iron, zinc, and magnesium compared to wholemeal bread. However, wholemeal bread contains marginally higher levels of carbohydrates, thiamin (vitamin B1), and folate (vitamin B9). While these differences exist, they are relatively small in terms of overall dietary intake.
Which Bread Should You Choose?
For the best nutritional benefits, consumers should look for wholegrain bread that contains wholemeal flour along with intact grains and seeds. If that is not available, wholemeal bread is a very close second choice.
Although both wholemeal and wholegrain breads tend to be more expensive than white bread, their health benefits make them a worthwhile investment for overall well-being.
Disclaimer
This article is for informational purposes only and does not constitute medical or dietary advice. Always consult a healthcare professional or registered dietitian for personalized nutrition guidance.
