white bread vs whole wheat

I just made the switch to change from white bread to whole wheat after hearing how bad white bread is. I am hoping to drop bf% whilie maintaing strength, and I’ve learned that having a good diet is the best way to go about things. But I’m a little confused of the actual difference. I compared the nutritional value of white bread and 100% whole wheat bread.

white (per 2 slices) - carbs = 34g whole wheat - carbs = 32g
protein = 6g protein = 7g
fat = 2g fat = 2g

I’m not too familiar with the meaning of GI and the complete difference between complex carbs and simple carbs. Could someone break down the main difference?

My understanding of the white vs wheat is this, its not really the nutritional values, but the ingredients, ie the bleached wheat, hydrogenated oils, etc. I think you also want to wheat bread that is ‘tough’ if the wheat bread is as soft as the white bread than its no better.

A quick overview on carbs for ELC-rower

Carbohydrates are generally categorized as simple or complex and are more specifically classified as monosaccharides, oligosaccharides, or polysaccharides.


Monosaccharides include simple sugars such as fructose (fruit sugar), glucose (blood sugar), galactose, and ribose. These compounds are the only carbohydrates that can be directly absorbed into the bloodstream through the intestinal lining and have a more immediate effect on blood sugar levels. Simple sugars are building blocks to complex oligo- and polysaccharides, some of which can contain up to several hundred units of simple sugars.


Oligosaccharides include disaccharides such as lactose (milk sugar), maltose (malt sugar), sucrose (table sugar), trisaccharides (raffinose), and tetrasaccharides (stachyose). Some are non-digestible such as inulin and found naturally in foods.

Some are non-digestible oligosaccharides that serve as substrates, regulate metabolic pathways and even trigger hormone secretion. Inulin (known as fructooligosaccharides or FOS) is unique. Inulin is a naturally occurring complex carbohydrate, found in over 36,000 different plants worldwide and has been consumed for centuries by numerous cultures. It comes from such sources as artichokes, asparagus, garlic, onions, and wheat. In the US, the majority of the average 2.6 grams consumed daily comes from wheat and onions. This amount, though, is simply not large enough to reap its numerous benefits which include, improved immune function, digestion, cardiovascular and circulatory function, as well as maintenance of cholesterol and improved mineral and amino acid absorption. Inulin decreases the rate of dietary carb conversion to fat, while simultaneously increasing glycogen production in the liver, It also inhibits lipogenesis, suppresses appetite, and increases metabolism by stoking metabolism (heat production) in response to food consumption.


Polysaccharides include starch and comprise approximately 90% of all naturally occurring carbohydrates. The main polysaccharides are glycogen, starches and fibers. In the human body, the main form of carbohydrate storage in the liver and muscle tissue is glycogen. It is readily converted to glucose as needed by the body for energy.

Starches are a naturally abundant nutrient carbohydrate. Starches are polymers of glucose and are primarily of plant origin, found chiefly in seeds, fruits, tubers, roots, and stem pith of plants, corn, potatoes, wheat, and rice. Starches are water soluble, tasteless, and lack defined shape or structure.

The glycemic index (GI) is a ratio, a calculation of how high your blood sugar rises in the 2 hours after you eat a high-carbohydrate food (in relation to a glucose standard that is 100, the maximum).

You really need to look into what you purchase. Most “whole wheat” breads are really nothing more than the white bread with caramel color. No joke! If it does not have 3+ grams of fiber PER SLICE, might as well have white bread.

id still stay away from grocery store ‘whole-wheat’ bread.like it was said-its hardly any better than plain white bread.
there are a few kinds of bread i would eat-ive only found them to be available at whole foods market though…

To be perfectly honest it probably works out cheaper to bake your own bread than to go out and buy all this processed crap…

good idea… the kind i buy from wholefoods (rarely) is expensive-4$ a loaf that doesnt last very long at all (because it doesnt contain all those preservatives).
you can make a real quality nutritional bread at home if you were so inclined.

Refrigerate your bread.

Yeah man.

I’ve yet to find a good whole wheat bread in the UK. They’re all packed full of e numbers and horrible oils. You can get some decent Rye bread but it tastes terrible.

Adam C, I’m from the UK and we have ‘Burgen bread’. It’s low GI, has sesame seeds etc, but is an aquired taste.

I don’t eat bread at all anymore, the G.I is way too high.

If you’re gonna buy wheat break look at the ingredients list and make sure the first word is “whole” and not enriched, bleached, etc.

For many it’s better just to throw out the wheat bread and stick to non wheat and non-processed forms of carbohydrate.

the second part of this statement sums it up for me. there is just no bread out there that can compare nutritionally to my brown basmati rice!

What about rye bread?

Athlete, any good Basmati recipes?

really the more chunks of stuff(for lack of a better term) the better the bread

Basmati Recipes…hmmm…
i like to cook up some onions, garlic, and crimini mushrooms and mix it up with the rice-add a chicken breast and you got a great meal.
i like my rice pretty basic…

Where do you buy burgen bread from matey?

I did cut out bread and potatoes once for about 4 weeks, when i was trying to make weight for a BJJ tournament. Worked a treat.

The thing i find confusing about GI is that when you look at www.glycemicindex.com and such, you see that the values are quite wide ranging for the same foods but depending were you buy it. For example bananas range from 30 to 70 depending on whether its a Danish one or an Indian one! I for one have always been told that Bananas are a good post workout food because they ar high GI.


Mmm, sounds tasty though.

ill try and maybe post a seperate thread on recipes and ingrediants using the more popular foods on the board, ie-coconut milk, basmati rice, vegetables, etc.

how about potato bread?