Wholewheat Bread vs Seeded White – Which is Healthier?

Our Verdict

When comparing wholewheat bread to seeded bread, we picked the wholewheat.

Why?

First, we will acknowledge that this is a false dichotomy; it is possible to have seeded wholewheat bread. However, it is very common to have wholewheat bread that isn’t seeded, and white bread that is seeded. So, it’s important to be able to decide which is the healthier option, since very often, this false dichotomy is what’s on offer.

We will also advise checking labels (or the baker, if getting from a bakery) to ensure that visibly brown bread is actually wholewheat, and not just dyed brown with caramel coloring or such (yes, that is a thing that some companies do).

Now, as for why we chose the wholewheat over the seeded white…

In terms of macronutrients, wholewheat bread has (on average; individual breads may vary of course) has 2x the protein and a lot more fiber.

Those seeds in seeded bread? They just aren’t enough to make a big impact on the overall nutritional value of the bread in those regards. Per slice, you are getting, what, 10 seeds maybe? This is not a meaningful dietary source of much.

Seeded bread does have proportionally more healthy fats, but the doses are still so low as to make it not worth the while; it just looks like a lot of expressed as a percentage of comparison, because of the wholewheat bread has trace amounts, and the seeded bread has several times those trace amounts, it’s still a tiny amount. So, we’d recommend looking to other sources for those healthy fats.

Maybe dip your bread, of whatever kind, into extra virgin olive oil, for example.

Wholewheat bread of course also has a lower glycemic index. Those seeds in seeded white bread don’t really slow it down at all, because they’re not digested until later.

Want to learn more?

You might like to read:

• Carb-Strong or Carb-Wrong?
• Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
• Gluten: What’s The Truth?

Enjoy!