by Erin D Marion - Published 6 months ago

Sprouted vs. Whole Wheat Bread: Healthier Choice?

Selecting the healthiest bread can be challenging, especially when comparing sprouted wheat and whole grain.

Registered dietitian Brookell White, MS, RD, advises that at least half of your grain intake should be whole grains, with more being ideal. Whole grains offer numerous nutrients, contributing to better health. However, not all bread loaves are equal in quality.

Understanding the distinctions between sprouted wheat, whole wheat, and whole grain can be beneficial.

The processing methods for grains and the flour types used in the final product significantly impact bread's health benefits.

Choosing the Healthiest Bread: A Guide

When seeking the healthiest bread, you might assume that simply using regular flour (white, unbleached) for baking is sufficient.

You might consider eliminating bread entirely. However, numerous breads offer excellent nutrition, and there are plenty of choices to consider.

Many healthy loaves are available, but traditional breads are not all created equal.

Factors to consider include nutrient content (including fiber), ingredients, and whether the grains used are 100% whole grains. Alternatively, you can opt for sprouted whole-grain bread, which provides even more nutritional advantages.

Registered Dietitian Brookell White states, "The more nutrient-dense, the better. The most crucial indicator of a nutrient-dense bread is whether the grain used is whole and in what quantity."

Whole-grain breads are made using the entire wheat kernel, encompassing the fiber-rich germ and bran, thus preserving all the nutrients in the seed. A whole grain should be listed as the primary ingredient.

According to White, sprouted whole grains offer extra advantages because the seed starts to grow (sprout) and enzymes become active, breaking down components for easier digestion.

Sprouted Wheat Bread: An In-Depth Look

Sprouted wheat is whole wheat bread (containing all parts of the wheat kernel) that has sprouted according to the Oldways Whole Grains Council.

While there's no official definition, the “Cereals and Grains Associations” definition specifies that the sprouted portion can't exceed the grain kernel's length and nutrient content must remain intact. When wheat bread meets these standards, it's labeled as malted or sprouted whole grain.

The Process of Making Sprouted Wheat Bread

The Oldways Whole Grains Council emphasizes that creating sprouted grains is a precise process involving specific levels of moisture, time, and heat.

It is crucial to stop the sprouting process at the right time before the key nutrients in the wheat start to degrade or the plant ferments.

There are two approaches to making sprouted wheat.

The dry method: With the dry approach, the grains are sprouted and then dried. They can then be milled into flour or cooked as-is.
The wet method: The wet method is an effective way to grow sprouted grains for “flourless” products like muffins or tortillas. While still wet, the sprouted grains are crushed and mashed into a puree. This puree is then used to create the products mentioned above. The wet method is also the most likely method used for frozen products.

Health Advantages of Sprouted Wheat Bread

Sprouted grain breads have more readily available nutrients than other breads due to the addition of the sprouting process.

When the grain sprouts, enzymes are activated to break down proteins and carbohydrates in the kernel. This process makes these nutrients easier to absorb into our digestive tracts.

Sprouted grains are easier to digest, particularly gluten, making them a good choice for people with non-celiac gluten sensitivity.

Sprouting grains is believed to decrease the amount of phytates in the flour.

Phytates are compounds that bind with nutrients like phosphorus, making them unavailable for our bodies to absorb.

Lower phytate levels mean more minerals are available for our bodies to use.

Top Sprouted-Grain Bread Choices

There are many sprouted bread brands available. Experiment until you find one you enjoy!

Some well-known sprouted-grain breads include:

Understanding Whole-Wheat and Whole-Grain Breads

100% whole-wheat bread is made with fully intact wheat berries, including the endosperm, germ, and bran.

On the other hand, whole-grain bread can be made with various whole grains, such as oats, barley, bulgur, farro, rye, spelt, or others. It must contain the complete intact kernel.

For breads made entirely of whole grains (wheat or other), look for 100% whole-wheat or 100% whole-grain.

Bread labeled as "100% whole grain" signifies that it only contains flour made from the entire grain kernel. If the packaging doesn't say "100%", it might not be entirely made from whole-grain flour.

You can check the ingredients list or look for the Whole Grain Stamp to determine the percentage of whole grain flour used in the bread.

The first ingredient listed is a good indicator of the bread's primary flour type. Look for "whole grain" or "whole wheat".

How Whole-Grain Breads are Crafted

Whole-grain and whole-wheat breads are made from whole grains that are harvested and milled into flour.

Whole-grain bread flour might include one or more grains. Water, salt, and yeast are then added to the flour.

There are many ways to make bread, with kneading and letting it rise being common steps.

If you're not sure if you'll like whole-grain bread, try whole-grain toast with avocado or nut butter, or use whole-grain flours with seeds and oats for flavor.

The calorie count of whole wheat bread will vary based on the ingredients and slice size.

Nutritional Value of Whole-Grain Breads

Without the nutrition label, it's impossible to know the exact nutrient breakdown of a loaf of bread.

100% whole-grain flour is rich in nutrients. Removing parts of the grain during bread refining reduces nutrient content.

According to the Whole Grains Council, refining a grain can eliminate half to two-thirds of its nutrients.

Choose breads made with 100% whole wheat or 100% whole grains for optimal health benefits.

The nutritional content of whole-wheat flour (per 100 grams) includes 13 grams of protein, 72 grams of carbohydrates, 0.5 grams of sugar, 11 grams of fiber, and other essential nutrients such as:

B vitamins (Thiamine, Riboflavin, Folate, and Niacin)
Vitamin E
Iron
Potassium
Magnesium

Recommended Whole or Sprouted-Grain Bread Options

Whole-wheat bread can be a healthy addition to your diet.

Use the Whole Grain Councils website to locate 100% whole grain and wheat bread. Look for the 100% Stamp to ensure you are choosing the right bread.

Final Thoughts

When you shop for bread at the grocery store, consider choosing sprouted whole wheat, 100% whole wheat, or 100% whole-grain bread to get the essential nutrients you need daily.

Sprouted whole wheat bread is one of the healthiest options due to its nutritional value. However, both 100% whole wheat and 100% whole grain bread are nutrient-dense and excellent choices for your health.