Whole grains may help reduce your risk of heart disease, diabetes and certain cancers. Learn more about whole grains.
What to look for on the label of a loaf of bread
Sometimes the brown colour just means that molasses has been added. And “whole wheat” doesn’t always mean “whole grain”. Here’s what to look for on the label:
- The first ingredient on the ingredient list should state some type of whole grain. Some examples include “whole grain whole wheat” and “whole oats”. Whole grains contain all three parts of the grain. This means they have more fibre, vitamins, minerals, antioxidants and protein compared to white bread.
- Look for at least 2 grams of fibre for each slice of bread. Sometimes the Nutrition Facts Table states information for two slices of bread, so in this case look for 4 grams of fibre.
- Choose breads with little to no added sodium (salt), sugar or saturated fat.
Looking for more information on label reading? Check out this article.
These words can be tricky:
- Multigrain – This type of bread contains more than one grain (for example:wheat, rice, and corn) and does not necessarily or always mean whole grain.
- Enriched – These are usually white or whole wheat breads that have vitamins and minerals (like iron or B vitamins) added back after the refining process.
- Whole wheat – This doesn’t always mean whole grain. Whole wheat products are good choices if they are high in fibre (at least 4 grams of fibre in each serving).
- Stone ground – This is a type of flour making process, but doesn’t mean whole grain.
Whole grain bread, five ways
Try some of these whole grain bread ideas:
- Enjoy whole grain bread toasted with peanut butter and banana slices. Other tasty combinations are almond butter and apple slices and soy butter with pear slices.
- Melt cheese on a slice of whole grain bread, top with sliced tomato.
- Spread tuna salad and shredded carrot on top of toasted whole grain bread for an open-faced sandwich. Or try canned salmon with arugula and green pepper.
- Use whole grain breads to make French toast. Make extra and keep in the freezer for a fast breakfast on a busy morning.
- Try these sandwich ideas:
Check out our article on how to make a nutritious sandwich for more ideas.
- Hummus, shredded carrots and baby spinach
- Refried beans, lettuce and tomato
- Tzatziki and cucumber
- Egg salad, dill and red onion
Recipes to try:
Chicken Salad Two Ways
Colourful Layer Sandwich
Leek and Lentil Open Faced Sandwich
Fun French Toast Sticks with Pineapple and Orange Topping
How can a dietitian help?
Dietitians can support you throughout many phases of your life from pregnancy to eating well when you are older. Counselling sessions with a dietitian can help you to prevent and treat health conditions like diabetes and heart disease. Your dietitian can also give you tips on label reading, grocery shopping and meal prep to help increase the amount of whole grains in your diet. Connect with a dietitian today!
When choosing sliced bread, look for breads made with whole grains, and choices that are higher in fibre, and lower in sodium and sugar.
You may also be interested in:
Choosing Whole Grains FAQs
All about Whole Grains
Food Shopping Tips for a Balanced Diet
Last Update – August 31, 2023