White bread is the devil! But whole wheat is much better, right? Wrong!
Due to whole wheat bread’s ‘high fibre’ and micronutrient content, as well as lower Glycaemic Index (GI) and Insulin index, (which means less insulin is released after a meal), white bread gets the bad reputation.
The differences are actually minimal between the two. The ‘high fibre’ content isn’t that high when you compare it to fruit and vegetables, where you are more likely to get your daily fibre intake anyway. Even though white bread has lots of micronutrients removed during processing, many are fortified (re-added) with additional nutrients.
Phytic acid content in wheat bread means that the absorption of dietary minerals like zinc and iron (which help your immune system and energy levels) can be reduced slightly. However, Phytic acid also has an anti-inflammatory and protective effect on the colon (large intestine).
So as you can see there is some good and some bad in both white and whole wheat bread. The actual calorie count is similar, and both contain gluten and related proteins.
To sum up: White and whole wheat bread aren’t as different as the media and people make them out to be, and neither contain a high level of micronutrients (vitamins and minerals).
My advice would be to choose bread that has 100% whole grain or ‘sprouted whole grain’ on the ingredients label.
Don’t let the ‘wheat’ or ‘whole-wheat’ label mislead you!