Bread is one of those everyday staples that’s easy to take for granted. Most of us have been eating bread in one form or another since childhood—so what’s the big deal?
It’s widely known that whole grain bread offers more nutrition than white bread, mainly because of its higher fibre content. Still, many would agree that certain sandwiches just taste better with white bread—like an egg salad or ham sandwich on soft, crusty slices. And of course, the French tradition of serving a classic sandwich jambon fromage on a crusty white baguette still stands strong.
The Staff of Life
But back to the broader bread debate. Fibre plays a key role in keeping the digestive system regular, lowering cholesterol, and helping to control blood sugar levels—all important health concerns, particularly with age.
Whole grain bread also contains a variety of other beneficial nutrients, including protein, vitamin E, vitamin B6, magnesium, and potassium. All things considered, whole grain options generally offer more health benefits than standard white bread.
What’s in a Label?
Navigating the bread aisle can be confusing. Labels like “whole wheat,” “whole grain,” “rye,” and “pumpernickel” may all sound nutritious, but packaging can be misleading. The colour or texture of a loaf isn’t always a reliable indicator of its health value.
In a column for The Globe and Mail, dietitian Leslie Beck explored the differences between popular bread types and asked the question: “What’s the difference between whole wheat and whole grain bread? Is one more nutritious?” Her insights provide a useful guide for making more informed choices.
Whole grain kernels are made up of three parts:
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Bran: rich in fibre, B vitamins, and minerals
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Germ: provides B vitamins, healthy fats, vitamin E, and phytochemicals
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Endosperm: contains starchy carbohydrates, protein, and some vitamins
Whole grain breads deliver several health benefits, including reduced risk of type 2 diabetes, heart disease, stroke, and colorectal cancer. Some studies also suggest whole grains may help reduce age-related increases in waist circumference.
Whole Wheat Bread
Bread labeled “100% whole wheat” is made with whole wheat flour, with no refined flour included. However, not all whole wheat breads qualify as “whole grain.” Because whole wheat flour is finely milled, it digests more quickly and can lead to a sharper rise in blood sugar than denser whole grain breads.
Ms. Beck advises looking for breads that list “whole grain whole wheat flour including the germ” on the ingredient list. Even so, whole wheat bread is still a more nutritious choice than refined white bread.
Rye & Pumpernickel Bread
Rye and pumpernickel breads can be healthy options, but it’s worth checking the labels. Many versions sold in supermarkets do not contain whole grains. Some do, some don’t—so reading the ingredient list is key.
Sourdough Bread
Traditional sourdough bread is made using a slow fermentation process, which gives it a lower glycemic index and makes it easier to digest. This fermentation also converts some of the flour’s carbohydrates into prebiotics—compounds that nourish beneficial gut bacteria.
For the most benefits, look for whole grain sourdough varieties, typically available at artisan bakeries. These may require a little more effort to source, but they offer both taste and nutrition.
Storing Bread Properly
Storing bread in the refrigerator is a common habit, but it’s not ideal. According to Good Housekeeping (UK), refrigeration actually accelerates staling. This is because starch molecules in bread recrystallize more quickly at cool temperatures.
Instead, store store-bought bread in an airtight plastic bag at room temperature. Bakery loaves should be removed from paper bags and tightly wrapped in cling film or similar wrap before storing at room temperature. Bread boxes can be useful for short-term storage (a couple of days).
For longer-term storage, freezing is a smart option. Frozen bread can be easily repurposed into croutons, French toast, stuffing, or even classic bread-and-butter pudding. Try cutting leftover bread into cubes and storing them in zip-lock bags in the freezer for future use.