Why wholemeal and wholegrain bread are a healthier choice

Wholemeal and wholegrain breads are crafted from whole grains, which retain all three essential parts of the grain: the fiber-rich outer layer (bran), the starchy middle (endosperm), and the nutrient-dense inner core (germ). While wholemeal bread is finely ground, wholegrain bread incorporates a coarse base of wholemeal flour mixed with various grains and seeds. In contrast, white flour is stripped of these vital components during processing.

German nutritionist Gabriela Freitag-Ziegler sheds light on why wholemeal and wholegrain breads are superior and addresses common misconceptions about their texture and taste.

Why is wholemeal flour better than white flour?

White flour’s carbohydrates are quickly broken down into glucose, rapidly entering the bloodstream and causing a spike in blood sugar levels. This leads to a swift return of hunger. Wholemeal flour, on the other hand, digests more slowly, helping you feel fuller for longer and maintaining more stable blood sugar levels. Moreover, wholemeal and wholegrain breads are packed with essential vitamins, minerals, and fiber. Unlike white flour, fiber is not absorbed but moves through the digestive system, feeding beneficial gut bacteria and increasing stool bulk, which helps maintain regular bowel movements. Research also indicates that fiber can reduce the risk of colon cancer.

What should you keep in mind when adding more wholemeal or wholegrain foods to your diet?

When buying bread, always confirm that it is truly wholemeal, as its appearance can be deceptive. Dark-colored bread can sometimes be made from white flour with additives that mimic the look of wholemeal bread. Many products claim to be wholemeal but contain little of it. According to German regulations, bread labeled “wholemeal” must contain at least 90% wholemeal flour. It’s a pity when people dismiss wholegrain bread as “dense and difficult to chew,” because there are also soft, airy wholemeal breads made from finely ground wholemeal flour with no added grains.

What else should you consider regarding wholemeal and wholegrain bread?

If you’re moving from white or mixed flour bread to wholemeal or wholegrain varieties, start gradually—perhaps with one slice a day—to allow your digestive system to adjust. Also, drink plenty of water to help manage increased fiber intake and prevent constipation. Finally, while grains like wheat, spelt, einkorn, and rye vary in their chemical makeup, the most important factor for healthy bread is its whole grain content.