What Is the Difference Between Whole-Grain Bread and Whole-Wheat Bread?

Whole grain, whole wheat, bran and more!

When browsing the bread aisle at a supermarket, you may struggle to decide which option is healthier. Looking at the labels, every product claims to be a healthy choice. So how should you choose between whole grain and whole wheat? We investigated the differences, benefits and shopping tips for these frequently confused products.

Whole-grain and whole-wheat bread are similar, but not identical

The main difference is the type of grain used in the bread. Both whole-grain and whole-wheat products contain all the components of the grain kernel, also known as a caryopsis. These 3 components are bran, germ and endosperm.

• Bran: The kernel's fibrous outer layer, rich in B vitamins and other minerals.
• Germ: The reproductive part of the kernel. It is rich in nutrients such as healthy fats, vitamin E, B vitamins and antioxidants.
• Endosperm: The largest component of the grain kernel, made up of starchy carbohydrates.

When the entire kernel is used, depending on the type of grain used, the manufacturer uses the term whole grain or whole wheat.

What Is Whole-Wheat Bread?

The term whole wheat is used for products containing only whole wheat grains. Bran and germ are removed in many white and wheat breads. Retaining all three parts of the kernel means the bread is more nutritious and takes longer for our bodies to digest. Whole-wheat bread contains only whole-wheat flour.

What Are Heritage Wheat and Its Varieties?

Many heritage wheat varieties grow in Anatolia. Examples include siyez, kavlıca, karakılçık wheat.

Siyez wheat was first identified in the Near East 10,000 years ago. It is the ancestor of today's cultivated wheat. It is still grown in northern Anatolia, the Balkan countries, Germany, Switzerland, Spain and Italy. In Turkey, the Kastamonu region is where siyez grows most readily and abundantly, although this does not mean it cannot grow elsewhere.

Studies show that siyez wheat has a high fat content. Compared with bread wheat, it contains more yellow lutein, particularly beneficial for eye health. It has a low glycemic index and a good protein content (14-25/100 g). It is richer than other wheats in phenolics, tocopherols and carotenoids, which have many health benefits. This makes it a strong alternative for use in bread making.

What Is Whole-Grain Bread?

Whole-grain bread contains other whole grains such as oats, brown rice, corn, rye or barley in addition to the entire wheat kernel. The whole kernels of these grains are used in whole-grain bread.

Both whole-grain and whole-wheat bread contain all three parts of the kernel. All whole-wheat products are whole grain, but not all whole-grain products are whole wheat.

Which Bread Is Healthier?

First, when buying either type of bread, check the ingredients. When buying a packaged product, the first ingredient should include the word "whole."

As long as your bread is made from 100% whole grains, it does not matter whether you choose whole wheat or whole grain

Since both contain the entire kernel, they are equally nutritious. Unlike whole-grain and whole-wheat products, refined flours have had their germ and bran removed. This means that they lack many nutrients and fiber.

The health benefits of grains arise mainly from the fiber and healthy fats in the germ and bran. Many studies have linked a diet rich in whole grains with a lower risk of cardiovascular disease, type 2 diabetes and certain cancers. However, refined grains with the bran and germ removed do not offer similar health benefits. Try, therefore, to consume mostly whole-wheat or whole-grain products.

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How Can We Tell Whether Bread Is Healthy?

Knowing what terms such as whole wheat and multigrain mean is an important step toward buying healthier foods. You should read labels well and know how to interpret them. A product containing whole wheat or whole grain is not guaranteed to be healthy. For example, a small amount of whole wheat is added to some white breads to increase their nutrient content. However, because the product contains other flours, it is not considered 100% whole wheat. The label may say "contains 50% whole-wheat flour", meaning the product is partly made from whole-wheat flour but also contains refined flours.

It is important to note that wheat bread and whole-wheat bread are not the same. Wheat bread means the flour comes from wheat and is generally highly processed.

Unless the label specifies "whole," it is not whole wheat or whole grain. Words such as enriched or bleached indicate that the product falls into a lower-middle category. Products containing these ingredients may also contain artificial additives such as flavors, colorings and preservatives.

To help meet your daily fiber requirement of 25-30 grams, choose whole-grain products with at least 4 grams of fiber per serving. Also check whether products contain too much sodium or sugar. Depending on what you buy, you may also want to check the fat content and limit saturated and trans fat intake.

The following table of bread varieties provides a simple overview to clear up confusion

Summary and Conclusion

Before putting a loaf in your shopping basket, make sure you are choosing the healthiest option for your family and loved ones. Grains are part of a balanced diet and contain beneficial nutrients including vitamins, minerals and dietary fiber. However, when shopping, you need to be aware of marketing tactics and know how to distinguish healthy products. For the greatest health benefits, choose products labeled 100% whole grain or 100% whole wheat with no refined grains in the ingredient list. The main difference between whole wheat and whole grain is that whole wheat refers to products containing the entire wheat kernel. Whole grain is an umbrella term for all grain types containing the kernel's 3 parts.