The benefits of whole grain bread

Modern consumers are faced with many options when they visit the bread aisle of their local grocery store. When met with so many options, it can be challenging to figure out which bread is the healthiest.

By and large, whole grain bread tends to be the healthiest option. Whole grain bread retains the grain's nutrient-rich bran and germ, according to the Cleveland Clinic. That means it offers more dietary fiber, B vitamins, protein, and minerals. Whole grain bread helps to slow digestion, promote stable blood sugar, facilitate weight management, and support heart health, says the Whole Grains Council. Unlike whole grain, white bread is made from refined flour, which has stripped away the outer fibrous and nutrient-dense layers.

When comparing white bread to whole grain bread, the benefits of the latter become more obvious.

· A single slice of whole grain bread provides roughly 2 to 4 grams of fiber compared to 1 gram or less in white bread.

· The complex carbohydrates and fiber in whole grains will keep a person feeling full longer. This is ideal for a person looking to lose weight or maintain a healthy weight.

· Whole grain bread and its high fiber content has a lower glycemic index than white bread. This means it won't be absorbed as rapidly and cause sudden blood sugar spikes and crashes.

· Due to its higher fiber content, whole grain bread can help with bowel regularity and stool health.

· The National Library of Medicine indicates consuming fiber-rich whole grains helps lower LDL (bad) cholesterol and reduces the risk for cardiovascular disease.

When choosing the best bread, even among whole-grain varieties, ensure that "whole grain" or "whole wheat" is the first ingredient on the label. Also look for breads with the official Whole Grains Council stamp on them. For those who find whole grain is tough on the stomach, Verywell Health suggests breads with sprouted whole grain, which breaks down some starches and gluten to make nutrients easier to absorb and digest.

Whole grain bread is a wise addition to a healthy diet for a variety of reasons.