Whole wheat or multigrain bread: Which is healthier?

A common misconception is that these two terms - whole wheat and multigrain - are interchangeable. Whole grain means that all parts of the grain kernel — the bran, germ and endosperm — are used. 

In contrast, multigrain means that a food contains more than one type of grain, although none of them may necessarily be whole grains. Read on to know the differences between the two variants of your daily bread.

When we purchase a packet of whole wheat bread from the market, what we are essentially paying for is unrefined, unprocessed whole wheat. The bran and germ are the most nutritious parts of the wheat grain. They contain vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron and dietary fibre.

A majority of these nutrients are lost during the refinement process. Whole-grain foods are a wonderful choice because they contain nutrients like iron and calcium, apart from dietary fibre, which forms an important component of a healthy diet. Eating fibre-rich foods not only reduce the risk of heart disease but also controls blood pressure.

Multigrain means that a food contains more than one type of grain, although none of them may necessarily be whole grains, even though a loaf of bread may contain a variety of grains like buckwheat, millet etc.

Unless the label indicates that a product is made from whole grain, your multigrain bread may be made out of refined flour and missing the key nutrients found in the bran and germ. 

Though multigrain bread is all the rage these days, research suggests that whole wheat bread may be healthier for you. In fact, experts recommend that adults eat at least three servings of whole grain products.

One such study, published in the journal Circulation in 2016 suggests that the multiple bioactive compounds present in whole grain foods helped prevent conditions such as cardiovascular diseases, diabetes, obesity, cancer, stomach conditions, poor skeletal health as well as disorders relating to the nervous system.

The high fibre content of whole grains also help in reducing oxidative stress and lower bad cholesterol production, and initiates better glucose response. Whole grains also contain magnesium, which is helpful in promoting insulin sensitivity and lowering blood pressure.

As discussed above, bran and germ are the most nutritious parts of the wheat grain. They contain: 

• Vitamins B1, B2 and B3
• Folic acid
• Phosphorous
• Zinc
• Calcium
• Copper and
• Iron

Since whole wheat bread is not refined, most of these nutritious elements remain intact.

Whole grains take longer to get absorbed into the body: It takes the body longer to absorb whole grain products like whole wheat bread. The slower absorption rate prevents sharp rises in sugar and insulin levels. If multigrain bread is not whole grain, it gets absorbed by the body at a quicker rate and could spike insulin levels.

Whole grains have more dietary fibre: Dietary fibre is a crucial part of any weight loss regime. Soluble fibre slows down the digestive process, allowing the food to spend more time in the digestive tract and increasing the amount of nutrients absorbed into the body. Fibre also creates a feeling of fullness, making you less likely to over indulge. If you’re looking to lose weight, make sure to pick wholewheat bread the next time you are at the grocery store.

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If you're looking to lose weight and build muscle, whole wheat bread is the safest and smartest food choice. Multigrain may sound appealing, but unless it is made with whole grains, it has the same nutritional value as processed white bread.