Don’t be fooled by the label, that store-bought multigrain bread is probably not healthy

 

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Concurring, Kanikka Malhotra, consultant dietician and diabetes educator, says, “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 suggests. 

Nutritional differences between multigrain bread and white bread

Despite this, she asserts that carefully chosen multigrain breads at trusted bakeries or the ones made at home, can provide several benefits. “Multigrain bread contains more fibre than plain white bread. Fibre keeps you fuller for longer, improves digestion, and regulates blood sugar levels,” she informs 

Multigrain bread is often lower in glycemic index (GI) than 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.”

Whole grains in multigrain bread include more vitamins, minerals, and antioxidants than refined grains in white bread. 

Contribution of various grains in multigrain bread to its overall healthiness?

“The key is in the ingredients,” Malhotra asserts. Not all multigrain breads are created equally. Reading labels allows you to make more educated decisions and choose the healthiest option for you, she says. 

The specific grains used in multigrain bread vary, but some common ones and their health benefits as stated by Malhotra, include:

Wheat: A staple, rich in fibre, B vitamins, and minerals like magnesium and selenium. 

Oats: Excellent source of soluble fibre, which helps manage cholesterol and promotes gut health. 

Barley: Contains beta-glucan, a fibre that lowers blood sugar and cholesterol. 

Flaxseeds: Loaded with omega-3 fatty acids, good for heart health and potentially reducing inflammation. 

Occasionally eating white bread is not a dietary sin. (Source: Freepik)

Misconceptions surrounding the healthiness of multigrain bread

Malhotra elaborates that apart from people assuming multigrain bread to be the healthiest variety of bread available, many also think that white bread becomes obsolete.

“Multigrain foods are often more nutritious. However, occasionally eating white bread is not a dietary sin. Moderation and thoughtful eating are essential,” she recommends.

Another myth is the assumption that multigrain bread is always calorie dense. “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. 

A quick tip — prefer eating atta bread over maida bread for less sugar spikes, and look for a carb-to-fibre ratio (C:F) of less than 5:1.