5 Reasons to Eat Whole Grain Bread

Let’s say you’re standing in the grocery store, facing down a wall of different breads. Which one do you choose? In today’s economy, it’d be understandable if you simply grabbed the least expensive one—but for health, it’s also smart to consider what lies inside each loaf. In general, whole-grain bread is the best choice for your health.

Though whole-grain bread may sometimes have more calories than white bread, it also has superior nutrition. Bread made with whole grains offers more fiber, more protein, and more micronutrients in a significantly less processed package than white bread. The USDA encourages Americans to make half our grains whole—and bread is an easy place to make this a reality.  

Read on for five compelling reasons to make whole grain your bread of choice.

What Is Whole Grain Bread, Exactly?

Visually, it’s not hard to spot whole-grain bread since it tends to be a darker brown color than white bread. This deeper color reflects the fact that whole-grain bread is made by leaving the entire wheat kernel intact. This retains its endosperm, germ, and bran. White bread, on the other hand, removes the germ and bran and uses only the endosperm. (For this reason, white bread is considered a more processed food than whole grain.)

Many of the grains’ nutrients are found in the germ and bran, including most of their fiber, niacin, magnesium, and antioxidants. Keeping these components creates a more nutrient-dense bread. Don’t forget, too, that whole-grain bread can be made with many grains, not just wheat. Barley, millet, oats, and other grains can all make their way into the mix.

Whole Grain Bread Nutrition

Is whole wheat bread good for you? Absolutely! This simple, everyday food is loaded with important nutrients, including plenty of fiber, B vitamins, minerals like magnesium, zinc, and phosphorus, and antioxidants. It even has a small amount of plant-based protein.

Here’s a look at how whole grain bread compares to white bread, according to the USDA:

Reasons to Eat Whole Grain Bread

With its ample nutrition, whole wheat bread has a lot to offer for your health. Below are some of its most well-studied benefits.

Reduced Risk of Heart Disease

Regularly choosing brown bread over white could have a major impact on your cardiovascular wellness. A host of research has linked increased intake of whole grains with reduced risk of heart disease and stroke. A study in the journal BMC Medicine, for example, followed the diets of over 200,000 people from 1984 to 2022, concluding that higher consumption of total whole grains was significantly associated with a lower risk of coronary heart disease. Similarly, a large meta-analysis from 2015 found that whole grain intake had a protective effect against stroke.

Lower risk of type 2 diabetes

Whether you have a family history of type 2 diabetes or just want to stay vigilant about its prevention, you may want to include more whole grains in your diet. In a large 2020 study, people who ate more whole grains (including whole grain bread) had significantly lower risk of developing type 2 diabetes. Several other studies have shown similar outcomes.

Improved Blood Sugar Control

Even if you already have type 2 diabetes, there’s good reason to include whole wheat bread in your diet. According to a 2020 study in the Journal of the Academy of Nutrition and Dietetics, people who replaced refined grains with whole ones lowered their hemoglobin A1C, the gold standard measurement of blood sugar. The same study found that other measures of health, like cholesterol levels and inflammation markers, also improved when people swapped refined grains with whole ones.

Promotes Digestive Health and a Thriving Microbiome

Whole grains contain plenty of fiber, a nutrient well known for its positive impact on digestion. Fiber adds bulk to stool, helping to prevent constipation and diarrhea. Plus, the prebiotic fiber in whole grains like oats and barley provides “food” for beneficial bacteria, boosting the health of your gut microbiome.

A healthy microbiome has been linked with all sorts of benefits for digestive health and beyond. Studies have shown that this world of bacteria can contribute to a healthy weight, a robust immune system, and even a reduced risk of depression.    

Helps With Weight Management

Your grain choices could play a role in achieving a healthier weight. People who include more whole grains in their diets tend to have lower body mass index (BMI), according to 2019 research in the journal Nutrients. Because whole grains contain so much fiber, they help you feel fuller longer, preventing overeating.

Besides the satiating effects of fiber, other theories could also explain the whole grain-weight connection. It's possible that polyphenols in whole grains inhibit the growth of fat cells, or that the magnesium and zinc they contain decrease fat mass. Future research may shed more light on the exact "why" behind whole grains' slimming effects. For now, if you're looking to lose weight, just know that whole grain bread is a good choice.

Bottom Line

For overall health, there’s no shortage of reasons to choose whole-grain bread. With its high fiber, vitamin, and mineral content, it’s a simple route toward better digestion, greater nutrient intake, and reduced risk of chronic disease.  

If you’re not a fan of whole grain bread’s thicker, sturdier texture and stronger taste, start small. Alternate your purchases of white and whole wheat bread, or substitute whole for white every other day. You might also commit to purchasing whole grain bread for home use, then give yourself the freedom to choose refined bread when dining out. Experiment with various types of whole grain bread (such as whole wheat, oat, and rye). When you find one you enjoy, eating the whole-grain version of your daily bread becomes a pleasure, not a chore.