Gluten is a nutrient that has received a lot of attention in recent years, perhaps unnecessarily, to the point that comparing gluten-free bread to whole grain bread is more difficult than it needs to be. “The rise of gluten-free bread comes as the number of patients with celiac disease and irritable bowel syndrome begins to rise,” explains Destini Moody, RDN, CSSD, LD, registered dietitian at VNutrition. “Food marketing has the unintended and usually unintended effect of making people believe that a nutrient is a bad thing just by labeling a food as lacking in that nutrient.”
Meet the experts: Destini Moody, RDN, CSSD, LD, Registered Dietitian at VNutrition. Sapna Pervemba, MS, RDN, is a plant-based registered dietitian in Loma Linda, California.
So, is gluten-free bread actually the healthiest type of bread? Here, a nutritionist explains the difference between gluten-free bread and whole-grain bread, plus who can benefit from eating each, and ultimately, which one is better for you than the other.
Benefits of eating gluten-free bread
As you might expect, gluten-free bread is made with flour and starch that don’t contain gluten, the proteins found in wheat, barley, and rye that give regular bread its structure and texture. “Many gluten-free breads rely on refined starches like tapioca and potato starch, but some are made with whole grains like brown rice, oats, and sorghum,” says Sapna Pervemba, MSc, RD, a plant-based dietitian in Loma Linda, California.
Who can benefit from eating gluten-free bread? “Gluten-free bread is essential for people with celiac disease, wheat allergies, or medically diagnosed gluten sensitivities,” points out Pervemba. Beyond these people, for whom gluten can cause unpleasant digestive symptoms and upsets, Moody says there’s “no real benefit” to choosing gluten-free bread over gluten-containing bread. Pervemba agrees that a gluten-free diet is not very healthy unless there is a medical reason. “For many people, the perceived benefits of eliminating gluten come from reducing their intake of highly refined and processed foods such as pastries, crackers and white bread, rather than avoiding gluten itself,” she explains. “Choosing whole grain foods, even those that contain gluten, is often more important for overall health.”
Benefits of eating whole grain bread
When it comes to whole grain foods, Pervemba says eating whole grain bread is “one of the most practical ways for many people to increase their whole grain intake.” Whole wheat flour is made from the whole grain, including the bran and germ, and contains many beneficial vitamins and minerals, including protein, B vitamins, zinc, iron, manganese, and magnesium. In fact, studies have shown that mineral levels in bread made with refined flour (gluten-free or gluten-containing) can be up to 72% lower than those in bread made with whole wheat flour.
Whole grain bread is also a food rich in dietary fiber. “Fibre is not only heart-healthy, it’s great for smooth digestion, and it’s the food you should be consuming to improve your gut health,” Moody says of the important nutrient that most people don’t get enough of. “Dietary fiber also helps you feel fuller longer, meaning eating whole grain bread means you eat less throughout the day and can better control your weight.”
What’s more, fiber-rich whole grain bread can help improve blood sugar control and lower cholesterol in people with diabetes, a US study has found. Preventive nutrition and food science. “Diets high in whole grains are associated with a lower risk of several chronic diseases, including cardiovascular disease,” Pervemba added.
Gluten-free bread or whole grain bread: which is better for you?
Experts say whether gluten-free or whole-wheat bread is exactly healthier depends on the ingredients used in each. As with gluten-free breads, some commercially available whole grain breads may be further processed or contain additives, sweeteners, and excess sodium. But when you compare gluten-free bread to whole-wheat bread, both of which are made with whole grains and a few ingredients, Moody says they’re not that different from a nutritional standpoint.
Still, she says, “Whole-grain breads may be a little healthier. This is simply because gluten-free breads often require some processing to remove the gluten or improve taste and texture even though they are gluten-free. And nutrients are often lost during processing.”
Ultimately, choosing bread made with whole grains is the best choice for your overall health. Unless you have a medical reason to avoid gluten, you may not get any additional benefits even if those whole grains happen to be gluten-free.
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