The Times Australia
Health

.

What’s the difference between wholemeal and wholegrain bread? Not a whole lot

  • Written by Margaret Murray, Senior Lecturer, Nutrition, Swinburne University of Technology

If you head to the shops to buy bread, you’ll face a variety of different options.

But it can be hard to work out the difference between all the types on sale.

For instance, you might have a vague idea that wholemeal or wholegrain bread is healthy[1]. But what’s the difference?

Here’s what we know and what this means for shoppers in Australia and New Zealand.

Let’s start with wholemeal bread

According to Australian and New Zealand food standards[2], wholemeal bread is made from flour containing all parts of the original grain (endosperm, germ and bran) in their original proportions.

Because it contains all parts of the grain, wholemeal bread is typically darker in colour and slightly more brown than white bread[3], which is made using only the endosperm.

Diagram showing parts of the grain - endosperm, germ and bran.
Wholemeal flour is made from all parts of the grain. Rerikh/Shutterstock[4]

How about wholegrain bread?

Australian and New Zealand food standards[5] define wholegrain bread as something that contains either the intact grain (for instance, visible grains) or is made from processed grains (flour) where all the parts of the grain are present in their original proportions.

That last part may sound familiar. That’s because wholegrain is an umbrella term that encompasses both bread made with intact grains and bread made with wholemeal flour. In other words, wholemeal bread is a type of wholegrain bread, just like an apple is a type of fruit.

Don’t be confused by labels such as “with added grains”, “grainy” or “multigrain”. Australian and New Zealand food standards don’t define these so manufacturers can legally add a small amount of intact grains to white bread to make the product appear healthier. This doesn’t necessarily make these products wholegrain breads[6].

So unless a product is specifically called wholegrain bread[7], wholemeal bread or indicates it “contains whole grain”, it is likely to be made from more refined ingredients.

Which one’s healthier?

So when thinking about which bread to choose, both wholemeal and wholegrain breads are rich in beneficial compounds including nutrients and fibre[8], more so than breads made from further-refined flour, such as white bread.

The presence of these compounds is what makes eating wholegrains (including wholemeal bread) beneficial for our overall health[9]. Research has also shown[10] eating wholegrains helps reduce the risk of common chronic diseases, such as heart disease.

The table below gives us a closer look at the nutritional composition of these breads, and shows some slight differences.

Wholegrain bread is slightly higher in fibre, protein, niacin (vitamin B3), iron, zinc, phosphorus and magnesium than wholemeal bread. But wholegrain bread is lower in carbohydrates, thiamin (vitamin B1) and folate (vitamin B9).

However the differences are relatively small when considering how these contribute to your overall dietary intake.

Which one should I buy?

Next time you’re shopping, look for a wholegrain bread (one made from wholemeal flour that has intact grains and seeds throughout) as your number one choice for fibre and protein, and to support overall health.

If you can’t find wholegrain bread, wholemeal bread comes in a very close second.

Wholegrain and wholemeal bread tend to cost the same, but both tend to be more expensive than white bread.

References

  1. ^ is healthy (www.eatforhealth.gov.au)
  2. ^ Australian and New Zealand food standards (www.legislation.gov.au)
  3. ^ white bread (pdfs.semanticscholar.org)
  4. ^ Rerikh/Shutterstock (www.shutterstock.com)
  5. ^ Australian and New Zealand food standards (www.legislation.gov.au)
  6. ^ wholegrain breads (www.mdpi.com)
  7. ^ wholegrain bread (www.glnc.org.au)
  8. ^ nutrients and fibre (www.researchgate.net)
  9. ^ beneficial for our overall health (www.researchgate.net)
  10. ^ has also shown (www.bmj.com)

Read more https://theconversation.com/whats-the-difference-between-wholemeal-and-wholegrain-bread-not-a-whole-lot-249156

Times Magazine

What AI Adoption Means for the Future of Workplace Risk Management

Image by freepik As industrial operations become more complex and fast-paced, the risks faced by workers and employers alike continue to grow. Traditional safety models—reliant on manual oversight, reactive investigations, and standardised checklist...

From Beach Bops to Alpine Anthems: Your Sonos Survival Guide for a Long Weekend Escape

Alright, fellow adventurers and relaxation enthusiasts! So, you've packed your bags, charged your devices, and mentally prepared for that glorious King's Birthday long weekend. But hold on, are you really ready? Because a true long weekend warrior kn...

Effective Commercial Pest Control Solutions for a Safer Workplace

Keeping a workplace clean, safe, and free from pests is essential for maintaining productivity, protecting employee health, and upholding a company's reputation. Pests pose health risks, can cause structural damage, and can lead to serious legal an...

The Science Behind Reverse Osmosis and Why It Matters

What is reverse osmosis? Reverse osmosis (RO) is a water purification process that removes contaminants by forcing water through a semi-permeable membrane. This membrane allows only water molecules to pass through while blocking impurities such as...

Foodbank Queensland celebrates local hero for National Volunteer Week

Stephen Carey is a bit bananas.   He splits his time between his insurance broker business, caring for his young family, and volunteering for Foodbank Queensland one day a week. He’s even run the Bridge to Brisbane in a banana suit to raise mon...

Senior of the Year Nominations Open

The Allan Labor Government is encouraging all Victorians to recognise the valuable contributions of older members of our community by nominating them for the 2025 Victorian Senior of the Year Awards.  Minister for Ageing Ingrid Stitt today annou...

The Times Features

Ways to Attract Tenants in a Competitive Rental Market

In the kind of rental market we’ve got now, standing out is half the battle. The other half? Actually getting someone to sign that lease. With interest rates doing backflips and ...

Top Tips for Finding the Ideal Block to Build Your Home

There’s something deeply personal and exciting about building your own home. You’re not just choosing paint colours or furniture, you’re creating a space that reflects your lifes...

The Home Buying Process Explained Step by Step

Buying a home is a thrilling milestone, but it can also feel like navigating a maze without a map. With paperwork, finances, and decisions at every turn, understanding the home-b...

Thinking of Selling Your Home? Here’s What You Need to Know

Selling a home is more than just putting up a “For Sale” sign. It’s a strategic process that involves preparation, pricing, and negotiation - all aimed at getting the best value ...

Smart Ways to Earn Passive Income from Real Estate

Imagine making money without doing much work. You get paid even while you sleep, travel, or do fun things. This is called passive income. Indeed, real estate has great ways to do...

Small Details, Big Difference: How Minor Decor Tweaks Can Redefine Your Home

Have you ever walked into a home that felt effortlessly stylish, but you couldn’t quite figure out why? It’s often not about major renovations; it’s the small details that make a...