Wildgrain Blog

How to Choose the Best Whole Grain Bread: A Buyer’s Guide

By Dr. Jorge, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.  Whole grains have become a buzzword for optimal nutrition and health, but not all whole grain foods are created equal. How do you know if whole grain bread is truly whole grain? Read on to learn what to look for when choosing the best whole grain bread during your next trip to the store. Is real whole grain bread good for you? Is whole grain bread healthy? Yes, whole grain bread is one of the most nutritious bread choices you can make. Whole grain foods boast numerous health benefits, including a reduced risk of stroke, type 2 diabetes, heart disease, and colorectal cancer. Unlike white bread, whole grain bread contains the entire grain kernel, retaining fiber and essential nutrients that refined grain products lose during processing. Refined grains are stripped of part of the grain, removing critical vitamins, minerals, and fiber in the process. For anyone looking to make a simple but impactful dietary swap, whole grain bread is a nutritious addition to a balanced diet. How do you know if bread is 100% whole grain? The best way to identify 100% whole grain bread is to check the ingredients list on the bread’s label. Look for "whole grain" or "stoneground whole" next to the grain's name, or "whole wheat." You can also check the packaging for "100% whole wheat." Many whole grain breads will also display a whole grain stamp from the Whole Grains Council. If you see the 100% yellow stamp, all of the grain ingredients in that product are whole grain. Which breads are actually whole grain? How to identify a whole grain bread? Whole grain bread is any bread made from flour that uses the entire grain kernel. This includes 100% whole wheat bread, rye bread, and seeded bread, among others. To identify a whole grain bread, carefully check the ingredients list. A good indicator is that the first ingredient starts with "whole," such as "whole wheat flour" or "whole oats." If a whole grain ingredient is listed second rather than first, the product may be at most 50% whole grain. You can also check the packaging for a 100% whole grain label or yellow stamp from the Whole Grains Council. Be cautious of terms like "multigrain" or "made with whole grains," as these don't necessarily mean the bread is 100% whole grain. Is sourdough bread 100% whole grain? Is all sourdough bread made from whole grains? No, sourdough bread is not necessarily 100% whole grain. While sourdough bread can be made with whole wheat flour or rye flour, most sourdough bread is made with refined white flour or a mix of white and whole grain flours. As with other breads, check the ingredient label for "100% whole wheat sourdough" or "whole grain sourdough" to ensure you are choosing a fully whole grain sourdough bread. Which is better, whole wheat or whole grain bread? Neither whole wheat nor whole grain bread is better than the other. Both whole wheat bread and whole grain bread are equally nutritious, as they are made with the entire grain kernel, which is rich in fiber, vitamins, and minerals. The key difference is that "whole grain" is a broader term encompassing a variety of grains such as oat, wheat, and rye, whereas "whole wheat" refers specifically to bread made from whole wheat flour. Choosing between whole wheat bread and whole grain bread often comes down to personal preference or dietary needs. For example, a non-wheat whole grain bread such as rye or oat would be a better choice for those with a wheat sensitivity. Regardless of the choice, both whole wheat bread and whole grain bread are great additions to a balanced and healthy diet. Is store-bought whole grain bread healthy? What is the healthiest store-bought whole grain bread? Store-bought whole grain bread can be healthy, but the bread’s label is the best indicator of how nutritious that particular bread is. Many store-bought breads may appear to be made from whole grains but are actually mostly made with refined grains and contain added sugars and preservatives. The healthiest store-bought bread lists its first ingredient as a whole grain, such as whole wheat flour or whole oats. If the first ingredient says "wheat flour" or "enriched flour," the bread is likely made primarily from refined grains. You should also check the label for added sugars or other unnecessary ingredients. How do I choose the best whole grain bread? How do I buy the best whole grain bread for home? To choose the best whole grain bread, carefully evaluate the bread’s ingredients and nutrition label. The best whole grain bread will list a whole grain as the first ingredient, such as "whole wheat flour," "whole oats," or "whole rye," and contain limited ingredients overall. Look for bread with at least 3 grams of fiber per serving and no added sugars or excess sodium. Keep in mind that brown-colored bread is not necessarily whole grain, so always rely on the ingredients list rather than appearance when selecting the best whole grain bread for your home. What is the best whole grain bread to buy? The best whole grain bread is one made entirely from whole grains, whether that be oats, wheat, rye, barley, or spelt. Bread made from sprouted grains may offer more nutrients than regular whole grain bread, but the best way to evaluate any whole grain bread is by reading the nutrition label. Prioritize limited ingredients, little to no added sugar, and limited sodium. The taste and texture of whole grain bread can vary widely, so it might be worth trying a few different options to find the best whole grain bread for your preferences. Where can I buy whole grain bread online? At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include Wildgrain Whole Wheat Sourdough, Wildgrain Plain Sourdough Loaf and Wildgrain Rye Sourdough Loaf. Wildgrain’s Sourdough Bread is often considered to be among the best sourdough bread you can enjoy at home. Learn more about Wildgrain and our artisanal baking and cooking methods.  About the Author Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.   This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.