Terms like multigrain, seven-grain, 12-grain, organic wheat flour and all-natural can be confusing. Bread made with 100 percent whole grains is less processed and offers more health-promoting nutrients per calorie than bread made with refined flours. Health.gov's 2015-2020 Dietary Guidelines for Americans suggests that you eat 6 ounces of grain daily and get at least half of that from whole grains, based on a 2,000-calorie-per-day diet. Multigrain Bread Recipe is an easy, healthy yeast bread recipe that’s full of good-for-you ingredients like chia seeds and whole wheat flour! Either type of bread is a nutritious choice, but they vary in their calorie and nutrient contents. "I am mostly concerned ... if there is white flour as the base, if the other grains included are in whole form, or [if] are they processed and void of natural fibers," she said. Learning a bit more will help you choose the best bread to include in your healthy … Whole grain means that all parts of the grain kernel — the bran, germ and endosperm — are used. Terms of Use "Read the label. Copyright © Further, the December 2016 issue of American Journal of Clinical Nutrition reports that nutrition professionals meeting in 2015 determined that a standard definition of whole grains needs to be adopted. Your best bet is to just avoid the confusing multigrain bread label altogether and choose whole grain bread, which will have that hearty, wholesome taste you're probably craving when you go for multigrain in the first place. Multigrain bread has the advantage of providing a variety of grains, the Cleveland Clinic states. Other times, though, you need a bread with a little more to it. While enriched multigrain breads don't contain the fibrous, chewy bran coating of whole grains, they don't have the added nutritional benefits either. No. . The material appearing on LIVESTRONG.COM is for educational use only. Phytochemicals are found naturally in plants and may have a role in preventing disease. "This is where label reading comes into play," Shapiro said. Look for those ingredients when you're buying this type of bread. Wholegrain bread contains the entire grain: the bran (outer layer), endosperm (starchy … "Multigrain simply means it has been made with multiple grains, and that can mean two grains or 12 grains," she told Mashed. Read more: List of Foods High in Soluble Fiber. Whole grains are more nutritious than enriched grains. Despite this, multigrain breads tend to have more fibre and a lower GI than white bread… Kirsten has a Master of Science in Nutrition and Bachelor of Science in Dietetics. This is an image 9 of 12 2015-2020 Dietary Guidelines for Americans, Harvard Health: "The Nutrition Source: Whole Grains", Cleveland Clinic: "Which Bread Is Best For You — Whole-Grain, Multigrain or Whole Wheat? When in doubt, take a good, hard look at the ingredients list on your bread. Whole-grain sourdough bread boasts a host of health benefits, including properties that allow your body to better absorb vitamins and minerals. With the label "multigrain," she explained, "you are not guaranteed that all the grains used are whole grains; they may be processed or the majority of the bread can come from white bread and have some other grains mixed in. Whole-grain foods are a healthy choice because they contain nutrients, fiber and other healthy plant compounds found naturally in the grain. ‘Wheat Bread’ is generally white bread with caramelized sugar or molasses to make it look dark and healthy. There's nothing wrong with some positive self-talk, of course, but if your goal is to eat the most nutrient-dense foods, you might need to rethink whether your daily lunch routine of a turkey sandwich on sliced multigrain is as good for you as it sounds. As Laura Jeffers, a registered dietitian, writes for the Cleveland Clinic, it's not easy to choose the right loaf at the supermarket. The same goes for other variations, such as the term "seven grain." LIVESTRONG.com may earn compensation through affiliate links in this story. Leaf Group Ltd. Choosing whole grains means you're choosing less-processed, higher quality carb sources. Buying bread that is mostly whole grain or 100 percent whole grain will help you get closer to that recommendation. "Multigrain" and "whole grain" are not interchangeable terms. The same goes with diet/multigrain snacks. “Multigrain bread is a great source of fiber and B vitamins, which are really important for energy production,” says nutritionist Jenna Hope (again, more energy = more anime). The benefits of this type of bread, when made from whole grains, include not only fiber, but more vitamins than you get in bread made from enriched flour. That's because the word "multigrain" does not always mean that the multiple grains used to bake your loaf are good for you. Whole grains provide added B vitamins, iron, copper, zinc, magnesium, antioxidants and phytochemicals, Harvard Health states. However, few people are aware that bread is a high source of carbs, and hence, health-freaks may doubt the advantages of bread. In contrast, multigrain means that a food contains more than one type of grain, although none of them may necessarily be whole grains. Every single one of the grains has to be a whole grain. A different type of multigrain bread from Ahold USA, with enriched wheat flour as its primary ingredient, contains 120 calories and one gram of fiber, according to USDA FoodData Central. "Whole grain means the grains included are in their whole, non-processed form, so you are getting all the nutrients and the fiber from those grains," she explained. The main kicker hurting multigrain's chances is that multigrain bread's health benefits are really up in the air depending on which grains … Antioxidants protect your cells from damage, notes the U.S. National Library of Medicine. "It is important to read the label to determine how healthy your individual multigrain bread is. There are some days when nothing beats white bread. Often multigrain bread is made from white flour with some added grains. Wholegrain. The Cleveland Clinic states that wheat flour is actually 75 percent white flour, or refined flour, and 25 percent whole wheat flour, so you're not getting much in the way of whole grains. Use of this web site constitutes acceptance of the LIVESTRONG.COM Privacy Policy The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse That's where you'll learn the grains contained in what you're buying. Whole grains that may be in multigrain bread, according to the Mayo Clinic, include barley, brown rice, buckwheat, bulgur, millet, oatmeal, quinoa and whole wheat. "Read the labels. ", But why would a little bit of white flour be that big of a deal, if there are some other, more virtuous whole grains also included? According to Harvard Health, refined grains are stripped of valuable nutrients when they are processed. She is an experienced Health Writer and Editor. Often multigrain bread is made from white flour with some added grains. As long as the grains used are 100 percent whole grain, this type of bread can provide you with a nice variety of high-fiber nutrition. ", Mayo Clinic: "Whole Grains: Hearty Options for a Healthy Diet", Health.gov: "USDA Dietary Guidelines for Americans, 2015-2020: "Chapter 1. It should not be Carbs from whole grains help you feel more full, Harvard Health reports. According to USDA FoodData Central, one slice of supermarket company Ahold USA multigrain bread contains 100 calories and 3 grams of fiber. ", Why you should think twice before eating multigrain bread. If you find a bread that is labeled 100 percent whole grain, that means the ingredients are entirely grains with complete nutrients, as Harvard Health states. diagnosis or treatment. used as a substitute for professional medical advice, Multigrain bread benefits are many if the ingredients are primarily whole grain. Multigrain bread calories may be slightly more, but as Harvard Health points out, you feel more full when you eat it. That will give you the benefits of whole grains, without the drawbacks of refined grains. Oat bread is typically made from a combination of oats, whole-wheat flour, yeast, water, … She has also chronicled her personal experiences in endurance sports, including marathon running and long-distance cycling. Other grains, which compose less than 2 percent, include barley, flaxseed, millet and wheat bran. "Multigrain just means multiple different types of grains are included, and they do not specify if they are in their whole form or not." Copyright Policy A study in the December 2013 issue of Public Health Nutrition examined 545 grain products in two supermarkets and found there were many conflicting definitions as to what a whole grain product is. If the first ingredient is whole wheat flour, or another whole grain, that means the primary ingredient is a whole grain. In contrast, multigrain means that a food contains more than one type of grain, although none of them may necessarily be whole grains. Multigrain bread isn't always whole grain, however. The right kind of marketing has become more important than the right quality of the product. Your risk of diseases like stroke, diabetes and heart disease, according to Shapiro, 's... 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