Finding the healthiest bread isn’t always easy, especially when deciding which is the better choice between sprouted wheat vs. whole wheat bread.
Registered dietitian Brookell White, MS, RD says, “At least half of your grains should be whole grains. The more whole grains, the better! They provide tons of nutrients that can make you healthier. Unfortunately, not All breads are the same.
However, it might be helpful to know more about the differences between sprouted wheat, whole wheat, and whole grains.
How the grain is processed and the type of flour used in the final product can make a big difference!
How to choose the healthiest bread?
When you’re looking for the healthiest bread, you might think you just need to look for plain flour (white, unbleached) and bake your bread.
Or, you might decide it’s time to cut out bread altogether. However, there are some breads that provide excellent nutrition, and there are plenty of great options out there!
There are many healthy breads on the market, but not all traditional breads are created equal.
Some things to consider are the nutritional content (including fiber), ingredients and whether the grain used is 100% whole grain. Or, you can opt for sprouted whole wheat bread, which has even more nutritional value!
“The more nutrient-dense the better,” says registered dietitian Brooke White. The most important predictor of nutrient-dense bread is whether the grains used are whole and in what quantities.
Whole wheat bread is made from whole wheat kernels, including the fiber-rich germ and bran, so the bread retains all the nutrients in the seeds. Whole grains should be listed as the first ingredient.
“Sprouted whole grains add an extra benefit because as the seeds begin to grow (also called sprouting), enzymes are activated to break down the components, making them easier for us to digest,” says White.
Sprouted Wheat Bread: What You Need to Know
According to the Oldways Whole Grains Council, sprouted wheat is sprouted whole-wheat bread (including all components of the wheat grain).
While there is no official definition, the Grains and Grain Association’s definition adds that the sprouted portion must not be longer than the grain and the nutritional content must not be reduced. When wheat bread meets these specifications, it can be called sprouted or sprouted whole-wheat bread.
How is this bread made?
According to the Oldways Whole Grain Council, making sprouted grains is a delicate process that requires specific amounts of moisture, time and heat.
It is necessary to stop the germination process at the right time before the key nutrients in the wheat begin to spoil or the plant ferments.
There are two ways to make sprouted wheat.
- Drying method: With drying methods, the grains are sprouted and then dried. At this stage they can be ground into flour or cooked as is.
- Wet method: The wet method is a great way to grow sprouted grains for “flourless” products like muffins or tortillas. While wet, the sprouted grains are crushed and mashed into a puree. The puree is then used to make the above products. The wet method is also most likely to be used for frozen products.
What are the health benefits of sprouted wheat bread?
Sprouted grain bread has more bioavailable nutrients than other breads due to the increased sprouting process.
When grains sprout, enzymes are activated that break down the proteins and carbohydrates in the grains. This process makes these nutrients more easily absorbed by our digestive tract.
This includes the digestion of gluten proteins. This makes sprouted grains easier to tolerate for some people with non-celiac gluten sensitivity.
Another surprising benefit is that sprouted grains are thought to reduce the amount of phytates in flour.
Phytates are compounds known to bind certain nutrients, such as the mineral phosphorus.
This binding process keeps the combined nutrients from being utilized by our bodies. So, less phytic acid means more minerals!
Sprouted Grain Bread You Should Try
There are many different brands of sprouted bread. Try a few until you find what works best for you!
Popular sprouted grain breads include:
Whole Wheat or Whole Wheat Bread: What You Should Know
100% whole wheat bread is a single type of whole wheat bread. It is made from whole wheat berries, containing endosperm, germ and bran in their original proportions.
Whole wheat bread, on the other hand, can be made from any whole grain such as oats, barley, bulgur, farro, rye, spelt, or any other grain. It must also contain the entire complete core…
For bread made entirely from whole grains (wheat or other), look for 100% whole wheat or 100% whole grain.
This means that bread contains only flour with intact grains. If the package doesn’t say 100% whole wheat flour, it probably means your bread isn’t entirely made from whole wheat flour.
You can check the ingredients or look for a whole wheat stamp to help determine how much of the bread flour is whole wheat flour.
Looking at the first ingredient is a good indication that the bread contains mostly whole grains. Look for “whole grain” or “whole wheat.”
How is whole wheat bread made?
Whole wheat and whole wheat bread are made by first harvesting the whole wheat and then grinding it into flour.
Whole wheat bread flour may contain one or more grains. Then, add the water, salt, and yeast to the flour.
Kneading bread and then letting it rise before baking are the typical steps, although there are many variations on these steps for making bread.
If you’re not sure whether you like whole-wheat bread, try whole-wheat toast with added toppings such as avocado or nut butter, or use whole-wheat flour with seeds and oats for added flavor.
Like other types of bread, whole-wheat bread calories vary depending on the ingredients and the size of the slices.
What nutritional value does this bread have?
It’s impossible to accurately break down the essential nutrients in bread without reading the nutrition label.
Still, 100% whole wheat flour is packed with nutrients. Refined bread removes some of the grains, resulting in less nutrients.
According to the Whole Grains Council, refining grains can result in half to two-thirds of the nutrients in unrefined or whole-wheat flour being removed.
So be sure to look for 100% whole wheat or 100% whole grains to get all the benefits of bread!
The nutritional content of whole wheat flour (per 100 grams) includes 13 grams of protein, 72 grams of carbohydrates, 0.5 grams of sugar, 11 grams of fiber and other important nutrients, such as:
- B-complex vitamins thiamine, riboflavin, folate and niacin
- Vitamin E
- iron
- Potassium
- magnesium
Whole Wheat or Sprouted Grain Bread You Should Try
Ready to try some whole wheat bread? The grains in bread can add a healthy touch to your meals.
Use the Whole Grains Council website to find 100% whole grain and wheat breads by filtering for 100% Stamp.
bottom line
Next time you’re at the grocery store, consider purchasing sprouted whole wheat bread, 100% whole wheat bread, or 100% whole wheat bread to help you get the nutrients you need every day.
Although they taste slightly different than white bread, you’ll see improvements in your macros on the MyFitnessPal app when you make this small change!
Finally, sprouted whole wheat is one of the best breads for your health due to its nutritional content. However, 100% whole grains and 100% whole grains are packed with nutrients and both are great choices for your health.
Originally published September 3, 2018 \ Updated June 6, 2024
