Conflating organic wheat with whole wheat is "the number one mistake people make when buying bread," says Blatner. The Whole-Wheat Hang-Up. In other words, up to six slices of whole grain bread, or six cups of Shredded Wheat cereal, or three cups of whole wheat pasta would all fit comfortably into the USDA Food Pyramid recommendations. Whole-grain bread made with 100 percent whole-wheat flour contains 1.9 g of fiber per slice, according to the USDA National Nutrient Database. Bread is a simple food, but buying one that's actually good for you can get complicated. Fiber helps slow the absorption of sugar, which helps control blood sugar levels. Whole wheat vs. white. A slice of whole-wheat bread provides roughly 2 grams of fiber. RELATED: 7 Foods You Should Definitely Avoid At Breakfast If you prefer the taste and texture of white bread but want the natural nutritional benefits of whole wheat, choose white whole-wheat bread. During processing, the bran is separated from the rest of the kernel. Choose breads that list "whole" grain as the first ingredient, such as whole wheat, white whole wheat, or whole oats. “If the traditional sourdough method is used and it’s made with whole grains, sourdough bread provides the nutrition of whole grains plus the benefits of fermentation, which lowers the bread pH,” Mowrer said. Think you’re all set buying 100-percent whole-wheat bread? Over time, it may lower your risk of heart disease. Make sure you turn the bag over and look at the ingredients. For wheat bread, the bran is mixed back in, giving bread a darker color. It’s recommended that you aim for a total of 25 to 30 grams of fiber each day. Whole wheat bread has plenty of fiber and protein—two nutrients that fill you up and provide energy throughout the day. Not so fast. But be sure to read the label. Over time, it … Unlike white bread, whole wheat is naturally richer in a range of B vitamins. Rich in fiber and slow-digesting carbs, whole-grain bread keeps you full longer and may prevent weight gain. Rich in fiber and slow-digesting carbs, whole-grain bread keeps you full longer and may prevent weight gain. Here’s a break down: Vitamin B1 – Otherwise known as Thiamin.According to webMD, this vitamin is required for our bodies to properly use carbohydrates.. Vitamin B2 – Otherwise known as Riboflavin.This vitamin is needed for healthy development of the skin, brain function, blood cells, and the digestive lining. Keep in mind that not all whole-wheat bread is made from 100-percent whole wheat, so check labels when purchasing bread. Go with the whole grain. If you're looking for a flourless, vegan-friendly bread option, Alvarado's flaxseed bread is for you. Bread-Buying Tips. If you make your own whole-grain bread or rolls, 1/2 cup of buckwheat flour has 6 g of fiber, and whole-wheat flour has 7.3 g per 1/2 cup. 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