Carbohydrates in Wheat Vs. White Bread

Processing alters the biological structure of carbohydrates, clearly evident in products such as wheat bread and white bread. Essential nutrients provided by nature are stripped away changing whole grains (complex carbohydrates) that provide nutritional and health benefits into simple sugars (simple carbohydrates) that provide only quick energy.

Composition

According to ShapeFits website, whole grain carbohydrates, like those found in wheat bread, contain the bran, the germ and the endosperm, which provide antioxidants, iron, vitamins A, B and E, protein, carbohydrates (starch), and unsaturated fats. On his website, William Sears, M.D., states the bran (fiber) and germ are removed from refined grain products, such as white bread, leaving only the endosperm, the largest portion of the wheat kernel, which provides proteins and carbohydrates.

Glycemic Index

According to Andrew Weil, M.D., glycemic index (GI) and glycemic load (GL) ratings are used to determine the rate at which carbohydrates are absorbed (digested). Because wheat breads GI rating of 68 to 70 and white breads GI rating of 70 are equally high, a fiber content of 3 grams or higher per serving is the best criteria to use when choosing bread, as it is indicates a more nutritionally dense whole grain product with a slower absorption rate to help avoid blood sugar spikes.

Digestive Aid

Whole grain carbohydrates contain soluble fiber that forms a gel when dissolved in water, adding bulk to the digestive tract and slowing the digestion of starches (sugar). The bulk added by insoluble fiber assists in the faster elimination of wastes.

Complex Carbohydrates Benefit Diabetics

High-fiber (3 grams or more per serving) whole grain wheat bread aids blood sugar control by slowing down the digestion of starchy carbohydrates. The simple starches in refined white bread are quickly absorbed, resulting in rapid surges in blood sugar, which can be a problem for diabetics.

Complex Carbohydrates for Cardiac Health

Elevated cholesterol levels are known to increase the risk of coronary heart disease. Soluble fiber, part of the carbohydrate package in whole grain products like wheat bread, can help lower cholesterol, as stated by the Harvard School of Public Health.