Bread—more specifically, wheat—has been the victim of many health controversies over the years.
First, people are generally chasing carbs. Then they started going after gluten. Now they are pursuing what they call “modern wheat.”
In popular books and hundreds of #wheatfree videos on TikTok, health influencers and experts have blamed modern wheat for everything from digestive issues to weight gain to chronic illness and autoimmune disease.
To separate fact from fiction, we dug into some science and spoke with registered dietitian Denise Hernandez, MS, RD, to get her take on the wheat controversy.
What is modern wheat?
There are three main types of wheat currently in use: Triticum vulgare (or common wheat), durum wheat and compact wheat.
“Modern wheat” refers to wheat that has been processed, refined, and mass-produced.
Research shows that this process increases yields and saves costs, but it also reduces the nutritional content of the grains.
Ancient grains vs. modern wheat
In light of the anti-wheat craze, many health experts have begun recommending ancient grains as healthier alternatives to modern wheat.
The Whole Grains Council defines ancient grains as “grains that have remained essentially unchanged over the past few hundred years.”
Popular ancient grains include:
- Quinoa
- spelt
- Millet
- Amaranth
- barley
- Fragrance of wheat
But how do these ancient grains compare to modern wheat? It turns out ancient grains may have had higher concentrations of mineral micronutrients than modern wheat.
“Analysis of ‘ancient’ and ‘modern’ wheat shows that the protein content of modern bread wheat (Triticum aestivum) has decreased over time, while the starch content has increased,” explains Hernandez road.
The same study also reported that modern wheat contains less minerals, including iron, zinc and magnesium.
Hernandez noted that while science has proven that modern wheat has different nutritional profiles than ancient grains, more research is needed to prove the effects on our health.
judgment
Unless you have a gluten intolerance or sensitivity, Hernandez said, there is no evidence that modern wheat, although lower in certain nutrients, is bad or significantly different from ancient grains.
How to choose healthier bread
That being said, there are ways to make the bread you choose healthier.
- Check the ingredient list to see if the grains used are whole grains or refined grains. “When choosing bread, it is recommended that half of the grains be whole grains,” explains Hernandez.
- Check nutrition labels to find breads that are higher in fiber and/or protein for added nutrition.
Interesting facts: You can track your fiber, protein and carb intake in the MyFitnessPal app!
If you’re looking for more whole grain recipe inspo, we love these whole grain breakfast bowls or our nutritionist-approved quinoa granola.
common problem:
Is modern wheat genetically modified?
No, modern wheat is not genetically modified. Wheat varieties commonly grown today were developed through traditional breeding techniques. Although there are many hybrid varieties of wheat, none are classified as genetically modified organisms (GMOs).
What are the most common types of modern wheat?
The most common modern types of wheat include:
- Triticum vulgare (or aestivum): most commonly found in breads, cakes and cookies
- T. durum: Commonly used for semolina and therefore found in many pasta dishes
- T. Compactum: used in candies and biscuits
Is modern wheat unhealthy?
Modern wheat itself is not inherently unhealthy. However, it is often consumed in highly processed forms such as white bread and pastries, which have lower nutritional value since refined flour lacks fiber and essential nutrients. Whole-grain wheat products are a healthier choice because they retain more nutrients and fiber.
Are ancient grains gluten-free?
Not all ancient grains are gluten-free. While some ancient grains like quinoa, amaranth, millet, and sorghum are gluten-free, others like spelt, farro, and einkorn do. For people with celiac disease or gluten sensitivity, it’s important to specifically choose gluten-free ancient grains.
Can ancient grains be used as a substitute for modern wheat in recipes?
Yes, ancient grains can often be used as a substitute for modern wheat in recipes. However, the texture and taste may vary. For example, using spelt or einkorn in baking may produce a denser product compared to modern wheat. Gluten-free ancient grains like quinoa and amaranth may require additional binders for baking.
Where can I buy ancient grains?
Ancient grains can be purchased at health food stores, specialty grocers, and online retailers. Selections of ancient grains are also available in the natural foods or gluten-free sections of some mainstream supermarkets.
Are ancient grains more environmentally sustainable than modern wheat?
Ancient grains are often considered more environmentally sustainable than modern wheat. Many ancient grains require fewer inputs, such as water and synthetic fertilizers, and they can grow in different climate and soil conditions. This makes them a more resilient option and has the potential to reduce the environmental impact of farming.
