Is store bought multigrain bread a health scam? Things to know before the purchase
When evaluating the nutritional value of multigrain bread in comparison to conventional bread, it is crucial to look at each one’s composition.
A variety of grains, which can provide a range of vitamins, minerals, and dietary fiber, are often found in multigrain bread. Can it be regarded as a healthier option, though, because the other ingredients and processing techniques are the same as for regular bread?
According to nutritionist Neha Ranglani, as reported by Indian Express, multigrain bread isn’t always healthier than white or brown bread. “If you’re eating multigrain bread in the name of health, then watch out. Now multigrain may sound super healthy, of course, because there are different grains in one product,” she suggested.
Kanikka Malhotra, consultant dietician and diabetes educator, agreed to it and said, “Multigrain labelling can be deceiving. Many breads labelled ‘multigrain’ may list ‘wheat flour’ as the first ingredient. This indicates refined grains, stripping the bread of the bran and germ, where most of the fibre and nutrients reside.”
“Look for ‘whole wheat flour’ or ‘100% whole grain’ as the top ingredient for the true multigrain benefit,” she added.
Difference in nutritional quotient between multigrain bread and white bread
“Multigrain bread contains more fibre than plain white bread. Fibre keeps you fuller for longer, improves digestion, and regulates blood sugar levels,” expert adds.
The glycemic index (GI) of multigrain bread is frequently lower than that of white bread. “The GI reflects how quickly a food elevates blood sugar. Lower GI means more stable blood sugar levels, which is excellent for diabetics.”
Compared to refined grains in white bread, whole grains in multigrain bread have higher levels of vitamins, minerals, and antioxidants.
Overall benefits of multigrain bread
Not every multigrain bread is made the same way. According to her, reading labels enables you to make more informed choices and select the option that is best for your health.
“The key is in the ingredients,” Malhotra reaffirms. Although the particular grains used in multigrain bread vary, Malhotra lists several popular ones along with their health benefits:
- Wheat: A staple grain high in fiber, B vitamins, and minerals such as selenium and magnesium.
- Oats: Rich in soluble fiber, which lowers cholesterol and supports intestinal health.
- Barley: This grain has a fiber called beta-glucan that lowers cholesterol and blood sugar.
- Flaxseeds: Rich in omega-3 fatty acids, flaxseeds may help lower inflammation and are beneficial for heart health
Myths- Decoded
According to Malhotra, many people believe that white bread is no longer relevant, in addition to believing that multigrain bread is the healthiest type of bread available.
“Multigrain foods are often more nutritious. However, occasionally eating white bread is not a dietary sin. Moderation and thoughtful eating are essential,” she recommends.
“Calorie content varies greatly based on the ingredients and serving size. Concentrate on portion control and select multigrain bread that fits your total nutritional requirements,” she adds.
To avoid sudden increases in blood sugar, opt for atta bread instead of maida bread and search for a carb-to-fiber ratio (C:F) of less than 5:1.