Is Multigrain Bread Really a Healthier Choice? Here’s What Dietitians Say

Multigrain bread is often considered a healthy choice and many people assume that it is a better choice than other breads, such as bread in whole and white Great.

Unfortunately, Not all multi -picked breads are created equalWhich makes it difficult to know if your bread is really nutritious or simply labeled to look like.

Here, we have consulted experts to find out what “multigrain” really means, how he compared to other types of bread and how to know if the bread you choose is actually healthy.

Certain labels, such as the “whole grain”, are quite simple and indicate that a bread is made with whole grains, others, like “multigrain”, can be misleading.

The term “multigrain” simply means that a product is made with more than one type of cereals, but it does not tell you in which form these grains are.

Grain types

Whole grains are grains that contain the three parts of the nucleus: the germ rich in nutrients, the starchy endosperm and the outer layer filled with fibers called the sound. Whole grains provide key nutrients such as fibers, B vitamins and essential minerals.

Refined grains have their sound and its germ, which contain the majority of nutrients, stripped during treatment, leaving only endosperm. This makes the grains refined less nutritious.

The term “multigrain” simply means that a product is made with more than one type of cereals, but it does not tell you in which form these grains are. On the other hand, “whole grain” bread is only made with whole grains, which means the whole grain – including sound and germ – is included.

For example, A multigrain bread can contain several types of whole grains, such as oats, wheat and barley. However, certain types of multigrain bread may also contain refined white flour. If the first ingredient on a label of bread is an “enriched wheat flour”, it is probably a refined grain product.

Although multi -picked bread may seem to be a healthy choice, this type of bread is not necessarily healthier than others. Although certain types of multigrain breads can be made of 100% whole grains, others contain refined flour, which can reduce their nutritional value.

For example, a slice of Multigrains in favorite day slices contains only 1 gram of fiber and 4 grams of protein, while a slice of Silver Hills bakery Big 16 Sprouted Greed Bread contains 4 grams of fiber and 6 grams of protein, making it a more nutritious and garnish option.

The first ingredient of the favorite day product is enriched flour, while the first ingredient of the Dave killing bread product is the whole organic wheat.

Breads based on whole grains have a higher protein and fiber content and take more time for your body digesting, which leads to a slower increase in blood sugar.

It is also best to choose breads made without sugar added when possible. Eating too much sugar added can cause health problems such as high blood sugar, heart disease and fatty liver, so it is important to maintain your intake as low as possible.

When you choose healthy bread, here are some things to keep in mind:

• Do not count alone on the name: The labels can be misleading. Instead, take a look at the list of ingredients and the nutrition label to make a more enlightened choice. “More cereals do not automatically make bread healthier,” said Irvine Joe C. Wen, assistant health and disease prevention professor at UC Irvine Joe C. Wen. Health. “The key distinction is whether the grains in bread are whole grains or refined grains.”
• Choose whole grain breads: For example, whole wheat flour and oats. “If he says” wheat flour “or” enriched flour “, then she is refined,” he said.
• Choose breads with fibers and little added sugar: Choose breads that contain at least 3 grams of fiber and less than 3 grams of sugar added per slice.
• Look for the whole grain stamp: “The search for a whole grain stamp is a great way to help you identify a solid choice for your bread,” recommended Sauceda.

The whole grain buffer is a label created by the entire Grain Council which facilitates the identification of products manufactured with whole grains. This is what stamps mean:

• 100%stamp: The 100% stamp means that all the grains of the product are whole grains, and each portion provides at least 16 grams, or a full portion of whole grains.
• 50% + stamp: The 50% label means that at least half of the grains in a product are whole and that each portion provides at least 8 grams of whole grains.
• Basic stamp: Products with a basic stamp contain at least 8 grams of whole grains per portion, but less than half of the cereal ingredients are whole grains.

When possible, choose a 100% whole grain bread and check the nutrition label to see the amount of fiber, protein and added sugar that the product contains by portion.

Certain multigrain breads, such as those made with whole grains and ingredients rich in fiber, such as seeds, are a healthy choice. However, You may want to transmit multigrain breads made from refined flour.

Choosing breads with a higher protein and fiber content is an intelligent way to shop, because these nutrients help you feel full and slow down the release of sugar in your blood circulation.

No matter the bread you choose, be sure to associate your bread with a healthy source of protein and fiber. Landry recommends butters of nuts or seeds and avocado, while Sauceda likes to garnish his bread with protein ingredients like scrambled eggs and cheese or chia seed jam full of fiber.

For those who look at their carbohydrate intake, Sauceda recommends adjust the amount of bread you eat. “For example, if you make a sandwich, you can still make an open sandwich using a slice of bread instead of two,” she said.

Multigrain bread can be a healthy choice, but you should read ingredient and nutrition labels to know with certainty.

Certain multi -picked breads are made of 100% whole grains, which provide fibers, vitamins and minerals. Others, however, use mainly refined grains, which are eliminated by many nutrients, such as fibers and proteins, during treatment.