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Whole wheat bread may seem healthy, but finding high-quality whole wheat bread can be a challenge. Indeed, many bread labels use terminology that can make them appear more nutritious than they are.
Wheat breads are often a healthy alternative to white bread because of their fiber content, which adds to their health benefits, such as better digestion and heart health. Made from flour that includes the whole grain (bran, germ and endosperm), whole wheat bread retains more fiber, vitamins and minerals. Most consumers are looking for healthier choices when it comes to bread, so we decided to break down some unhealthy wheat bread options to be aware of.
We looked at the nutrition labels of the most popular whole wheat breads and ranked them according to their unhealthy options. Here’s how we chose the unhealthiest whole wheat bread.
How We Choose the Unhealthiest Whole Wheat Breads
- Ingredients: Many bread companies claim that it is wheat or whole grain, which sounds healthy, but if you look closely you will find that whole wheat may not be an ingredient or l one of the main ingredients.
- Salt and added sugars: Breads containing excessive amounts of added sugars may contribute to your daily added sugar intake set by the Dietary Guidelines: 24 grams per day for women and 36 grams per day for men. Additionally, high-sodium breads contribute to the recommended added sodium limit of 2,300 milligrams per day for most people.
- Total fiber: The hallmark of wheat bread is its fiber content, and we chose choices with a lower total fiber content than one would expect in a whole grain bread choice.
Generally, most wheat breads will be healthier than white bread or other alternatives. However, when trying to find the most nutritious whole wheat bread, you’ll want to look for options other than the ones we’ve rounded up here. You’ll want to look for whole wheat as the first ingredient and also take a look at the sugar and sodium content.
Let’s review the top eight unhealthy whole wheat breads. And to make better choices, check out the 9 Healthiest Whole Wheat Breads on Grocery Store Shelves.
Wonder Small 100% whole wheat
Calories: 200 for 2 slices
Fat: 3.5 g (Saturated fat: 1 g)
Sodium: 310mg
Crabs: 36 g (Fibre: 4 g, Sugar: 3 g)
Protein: 8g
If you’re looking for a whole wheat bread option, Wonder Bread’s 100% whole wheat bread is better than the brand’s white bread choices. However, you only get 2 grams of fiber per slice for your calories, which is less than you’d expect for a whole grain bread labeled 100% whole wheat. Each serving contains 310 milligrams of sodium and 3 grams of total sugar. You can find a higher fiber option on grocery store shelves.
Sara Lee 100% Whole Wheat Bread
Nutrition (Per 2 slices):
Calories: 130
Fat: 2 g (Saturated fat: 0 g)
Sodium: 230 mg
Crabs: 23 g (Fiber: 3 g, Sugar: 2 g)
Protein: 6g
Sara Lee 100% Whole Wheat Bread initially seems like a healthy choice, but its nutritional profile is lacking in fiber. Although two slices only give you 120 calories, they contain 3 grams of fiber per serving or 1.5 grams per slice. Because this bread is low in calories and fiber, it may not be that filling, and you may find a heartier option on the market, especially when it comes to sourcing 100% bread. whole wheat.
Pepperidge Farm 100% Whole Wheat
Nutrition (for 1 slice):
Calories: 130
Fat: 2.5 g (Saturated fat: 0.5 g)
Sodium: 180 mg
Crabs: 23 g (Fiber: 4 g, Sugar: 4 g)
Protein: 5g
We love that Pepperidge Farm 100% Whole Wheat Bread contains 100% whole wheat and that the first ingredient is whole wheat flour. However, one serving is equivalent to one slice of bread, which gives you 180 milligrams of sodium and 4 grams of sugar. Make a two-slice sandwich and your intake will total 260 calories, 360 milligrams of sodium and 8 grams of total sugar from the bread alone. Although it is whole wheat, this bread may not be the best choice for those looking to maintain a diet low in calories or added sugars.
Sara Lee White made from whole wheat
Nutrition (for 1 slice):
Calories:45
Fat: 0.5 g (Saturated fat: 0 g)
Sodium: 95 mg
Crabs: 9 g (Fiber: 3 g, Sugar: <1 g)
Protein: 2g
Sara Lee White made from whole wheat may seem healthier due to its low calorie content of 45 calories for two slices, but it is a less nutritious choice than 100% whole wheat bread. The mix of white and whole wheat flours reduces its overall nutritional value, offering only 3 grams of fiber. However, the sodium and added sugar content is low. This bread might be the right choice if you are maintaining a low calorie or carb intake.
Arnold 100% whole wheat
Nutrition (for 1 slice):
Calories: 110
Fat: 2 g (Saturated fat: 0 g)
Sodium: 170 mg
Crabs: 21 g (Fiber: 3 g, Sugar: 2 g)
Protein: 4g
Arnold 100% Whole Wheat Bread presents a moderate option at first glance, with 70 calories per slice and 170 milligrams of sodium. It contains 21 grams of carbohydrates, 3 grams of fiber and 2 grams of sugar. While we can appreciate the fiber and sugar content, the calories and sodium can add up depending on how many slices you eat.
Oroweat 100% whole wheat
Nutrition (for 1 slice):
Calories: 110
Fat: 2 g (Saturated fat: 0 g)
Sodium: 180 mg
Crabs: 21 g (Fiber: 3 g, Sugar: 3 g)
Protein: 4g
Oroweat 100% whole wheat bread has 110 calories per slice and 180 milligrams of sodium. Each slice includes 21 grams of carbohydrates, 3 grams of fiber and 3 grams of sugar. Made with a combination of wheat and bulgar flour, the bread’s carbohydrate and salt content can be difficult for those managing their blood sugar or sodium intake.
Pepperidge Farm Light Style
Nutrition (Per 3 slices):
Calories: 130
Fat: 1 g (Saturated fat: 0 g)
Sodium: 200mg
Crabs: 27 g (Fiber: 5 g, Sugar: 3 g)
Protein: 7g
Pepperidge Farm Light Style Bread may seem like a lighter, healthier option, but its nutritional profile raises some questions. The sodium content is 200 milligrams, which can add up quickly when multiple servings are consumed. The serving size of three slices is odd. However, considering the calories per serving, the 5 grams of fiber and 7 grams of protein are impressive.
Wonder 100% Whole Wheat Texas
Nutrition (Per 2 slices):
Calories: 210
Fat: 3.5 g (Saturated fat: 1 g)
Sodium: 330mg
Crabs: 38 g (Fiber: 5 g, Sugar: 3 g)
Protein: 9g
Texas Wonder 100% Whole Wheat Bread has 210 calories per two slices and 330 milligrams of sodium. It has a relatively high carbohydrate content of 38 grams, including 5 grams of fiber and 3 grams of sugar, and provides 9 grams of protein, which can be appreciated for a balanced nutrition label. Despite the whole wheat label, it may not be the healthiest whole wheat choice on the market due to its calorie and sodium content.
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