Gluten is a nutrient that has garnered a lot of attention in recent years, perhaps unnecessarily, to the point that comparing gluten-free bread vs. whole wheat bread is trickier than it should be. “The rise of gluten-free bread came about as we began to see an increase in people with celiac disease and irritable bowel syndrome,” explains Destini Moody, R.D.N., C.S.S.D., L.D., a registered dietitian nutritionist at VNutrition. “Food marketing has the sometimes-intended-usually-not effect of making people believe a nutrient is bad simply by labeling foods as free of that nutrient.”
Meet the experts: Destini Moody, R.D.N., C.S.S.D., L.D., a registered dietitian nutritionist at VNutrition; Sapna Peruvemba, M.S., R.D.N., a plant-based registered dietitian nutritionist in Loma Linda, CA.
So, is gluten-free bread actually among the healthiest bread types? Here, dietitians explain the difference between gluten-free and whole wheat bread, plus who would benefit from eating each and whether one is ultimately healthier than the other.
Benefits of eating gluten-free bread
As you may suspect, gluten-free bread is made with flours and starches that do not contain gluten, the protein found in wheat, barley, and rye that gives regular bread its structure and texture. “Many gluten-free breads rely on refined starches like tapioca or potato starch, though some are made with whole-grain flours such as brown rice, oat, or sorghum,” says Sapna Peruvemba, M.S., R.D.N., a plant-based registered dietitian nutritionist in Loma Linda, CA.
Who can benefit from eating gluten-free bread? “Gluten-free bread is essential for people with celiac disease, wheat allergy, or medically diagnosed gluten sensitivity,” Peruvemba notes. Beyond these folks, for whom gluten can cause uncomfortable digestive symptoms or GI damage, Moody says that there is “no benefit at all” to choosing gluten-free bread over bread that contains gluten. Peruvemba agrees that eating gluten-free isn’t really healthier if you don’t have a medical reason to do so. “For many people, the perceived benefits of cutting out gluten come from reducing intake of highly refined processed foods, like pastries, crackers, or white bread, rather than avoiding gluten itself,” she explains. “Choosing whole grain foods, even gluten-containing ones, is often more important for overall health.”
Benefits of eating whole wheat bread
Speaking of whole grain foods, Peruvemba says that eating whole wheat bread “is one of the most practical ways for many people to increase their whole grain intake.” Whole wheat flour is made from the entire grain, including the bran and germ, where you’ll find many beneficial vitamins and minerals, including protein, B vitamins, zinc, iron, manganese, and magnesium. In fact, research has 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 wheat bread is also a high-fiber food. “Not only is fiber healthy for your heart, but it’s also great for smooth digestion and is a food to eat for better gut health,” says Moody, of the vital nutrient that most people don’t get enough of. “Fiber also helps you stay fuller for longer, meaning eating whole-wheat bread can cause you to eat less during the day and have better control of your weight.”
What’s more, fiber-rich whole wheat bread contributes to better blood sugar management and lower cholesterol in people with diabetes, according to research in Preventive Nutrition and Food Science. “Diets higher in whole grains have been linked with a lower risk of several chronic diseases, including cardiovascular disease,” Peruvemba adds.
Gluten-free bread vs. whole wheat bread: Which is better for you?
In terms of which is strictly healthier, gluten-free bread or whole wheat bread, experts say it will depend on the ingredients used in each. As is the case with gluten-free bread, some commercially prepared whole wheat breads may be more processed or contain additives, sweeteners, or excess sodium. But if you’re comparing gluten-free bread to whole wheat bread and both are made with whole grain flours and only a few ingredients, Moody says that there won’t be much of a difference from a nutrition standpoint.
Still, she notes that “whole wheat bread could be slightly healthier. This is only because gluten-free bread often has to go through some sort of processing either to remove the gluten or improve the taste and texture despite its absence. And nutrition is often lost in processing.”
Ultimately, choosing bread made with whole grain flour is your best choice for overall health. Unless you have a medical reason to avoid gluten, you likely won’t reap any additional benefits if those whole grains also happen to be gluten-free.
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