RELATED: 7 Foods You Should Definitely Avoid At Breakfast 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. 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. If you search out whole grain, you’re getting a super bread that not only tastes great but is great for you. Rich in fiber and slow-digesting carbs, whole-grain bread keeps you full longer and may prevent weight gain. For wheat bread, the bran is mixed back in, giving bread a darker color. Over time, it … Not so fast. Fiber helps slow the absorption of sugar, which helps control blood sugar levels. Whole wheat bread has plenty of fiber and protein—two nutrients that fill you up and provide energy throughout the day. Think you’re all set buying 100-percent whole-wheat bread? During processing, the bran is separated from the rest of the kernel. 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. If you prefer the taste and texture of white bread but want the natural nutritional benefits of whole wheat, choose white whole-wheat bread. Rich in fiber and slow-digesting carbs, whole-grain bread keeps you full longer and may prevent weight gain. Bread is a simple food, but buying one that's actually good for you can get complicated. A slice of whole-wheat bread provides roughly 2 grams of fiber. Whole wheat vs. white. Keep in mind that not all whole-wheat bread is made from 100-percent whole wheat, so check labels when purchasing bread. Choose breads that say "100% whole grain" or list "whole wheat" as the first ingredient. Conflating organic wheat with whole wheat is "the number one mistake people make when buying bread," says Blatner. Unlike white bread, whole wheat is naturally richer in a range of B vitamins. The difference between whole wheat and white bread comes down to bran, the outer part of a wheat kernel. Bread-Buying Tips. Over time, it may lower your risk of heart disease. But be sure to read the label. If you're looking for a flourless, vegan-friendly bread option, Alvarado's flaxseed bread is for you. “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. It’s recommended that you aim for a total of 25 to 30 grams of fiber each day. 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. The Whole-Wheat Hang-Up. Go with the whole grain. Make sure you turn the bag over and look at the ingredients. Choose breads that list "whole" grain as the first ingredient, such as whole wheat, white whole wheat, or whole oats.