It just doesn’t make sense.  With all the talk about eliminating white bread from our diet, how can white bread be considered healthy?  Easy; if the bread is made with white whole wheat flour that is.  The term “white flour” has often been used to mean “refined flour,” so “white whole wheat flour” sounds like a contradiction in terms.  The good news, white whole-wheat flour offers the same nutritional benefits as traditional whole-wheat flour which answers the question… Yes, white whole wheat bread is healthy.  How can this be?

White whole wheat bread is made from white whole wheat flour where as regular white bread is made from highly processed white flour (alias “enriched wheat flour” or “wheat flour”).  White flour  is missing the two most nutritious and fiber-rich parts of the seed: the outside bran layer and the germ.

 White whole wheat comes from a different type of wheat.  The bran of white whole wheat is lacking color.  It’s more yellowish tan than dark brown. White whole wheat is noticeably sweeter, has a milder flavor and softer texture than its regular whole wheat counter-part.  In contrast, the bran of regular whole-wheat is red in color which produces a product that is darker brown in color.  Whole wheat also has a slightly bitter taste and a coarser texture which makes it unappealing to those use to eating white bread.   So to those who prefer the taste and texture of white bread over whole wheat bread consider trying a product made with white whole wheat instead.  You’ll be pleasantly surprised!

 If you’re looking for a good white bread made with white whole wheat consider trying any of the following:  Wonder (IBC), Pepperidge Farm, Sara Lee, Nature’s Own and Cobblestone Mill (Flowers), Wholesome Harvest (Maple Leaf Bakery) and Aunt Millie’s (Perfection).

King Arthur Flour has a huge on-line store (www.kingarthurflour.com) that offers a variety of products made with white whole wheat.  The list includes Whole-Grain Chewy Chocolate Chip cookies, pancakes, muffins, scones and even pizza crust.   You can even purchase a 5# bag white whole wheat and start experimenting at home.   White whole wheat flour can be substituted cup for cup for all-purpose flour in any baked goods, such as cookies, brownies, cakes, and quick breads.  

When you’re selecting any kind of bread, read the label carefully. Choose breads that list “whole” grain as the first ingredient, such as whole wheat, white whole wheat or whole oats. If the label doesn’t say “whole” first, it isn’t a whole-grain product. For example, a product label may simply say white wheat, which is not the same as white whole-wheat bread.

Lisa Eisele, RD, CSO, LD is a Registered and Licensed Dietitian. She also holds a Board Certification as a Specialist in Oncology Nutrition. Lisa and her partner Stacy Paine, RD, LD own Oconee Nutrition Consultants, LLC located at Cowles Clinic.  (706) 473-5801