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White whole-wheat bread: Is it nutritious?By Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/whole-wheat-bread/AN01512
- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.read biographyclose window
Katherine Zeratsky, R.D., L.D.Katherine Zeratsky, R.D., L.D.
As a specialty editor for the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, Katherine is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition education related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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White whole-wheat bread: Is it nutritious?
How can bread be labeled as both white and whole wheat? Is white whole-wheat bread healthy?
from Katherine Zeratsky, R.D., L.D.
It may seem like it doesn't add up, but actually white whole-wheat bread is made with whole grains, just as is regular whole-wheat bread. White whole-wheat bread also is nutritionally similar to that of regular whole-wheat bread.
The difference between white whole-wheat bread and regular whole-wheat bread is in the type of wheat used. White whole-wheat bread is made with white wheat, which lacks bran color. It also has a milder flavor and softer texture. In contrast, regular whole-wheat bread is made with red wheat, which is darker in color. It has a slightly bitter taste and a coarser texture. So even though both types of bread are made with whole grains, they have a different color, taste and texture. Other products besides bread, such as crackers and baking mixes, may also be made with white whole wheat.
Some people prefer the taste and texture of white bread over whole-wheat bread. But if you want the nutritional benefits of whole wheat, choose white whole-wheat bread — not regular, refined white bread. White whole-wheat bread offers the same nutritional benefits as whole-wheat bread. Regular white bread, on the other hand, is made with refined grains, which go through a process that strips out certain parts of the grain — along with some of the nutrients and fiber.
When you're selecting any kind of bread, read the label carefully. Choose breads that list "whole" grain as the first ingredient, such as whole wheat, white whole wheat or whole oats. If the label doesn't say "whole" first, it isn't a whole-grain product. For example, a product label may simply say white wheat, which is not the same as white whole-wheat bread.Next question
Sodium nitrate in meat: Heart disease risk factor?
- WIC Whole grain calculator. U.S. Department of Agriculture. http://riley.nal.usda.gov/wicworks/resources/whole_grain_form.php. Accessed Jan. 5, 2011.
- Healthier US School Challenge. U.S. Department of Agriculture. http://teamnutrition.usda.gov/HealthierUS/training.html. Accessed Jan. 5, 2011.
- Whole white wheat FAQ. Whole Grains Council. http://www.wholegrainscouncil.org/whole-grains-101/whole-white-wheat-faq. Accessed Jan. 5, 2011.
- Maras JE, et al. Whole grain intake: The Baltimore longitudinal study of aging. Journal of Food Composition and Analysis. 2009;22:53.
- Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Jan. 5, 2011.