"Multigrain" bread can be white bread in disguise: Nutritionists say look for this on the label

In the bread aisle, many people reach for the darkest loaf with the most seeds and "multigrain" on the bag, thinking it's the healthiest choice. But according to the nutrition authorities, multigrain bread isn't necessarily healthier than whole wheat or wholemeal bread.

In fact, some multigrain loaves are made mainly from refined white flour. They may contain several different grains and plenty of seeds, yet still provide much less fiber than wholemeal bread.

Belgian consumer organization Test-Aankoop even found that a slice of wholemeal bread provided roughly twice as much iron as a slice of multigrain bread in its published comparison.

So how can you tell which loaf you're actually buying? The answer starts with one word on the packaging.

What does multigrain bread actually mean?

Multigrain simply describes the number of grains used, not whether they're whole grains.

Under FDA rules, there are no laws governing what qualifies as "multigrain" bread, while under Dutch rules, multigrain bread must contain at least three different types of grain, such as wheat, rye, and barley. However, these grains can be refined, whole, or a combination of both.

A loaf made mainly from white flour can still be sold as multigrain bread. It might contain slightly more nutrients than regular white bread, but that doesn't make it equivalent to wholemeal.

The difference comes down to how the grains are processed. Wholemeal flour retains the bran and germ, which contain much of the grain's fiber, vitamins, and minerals. Refined flour has these parts largely removed.

Even the color can be misleading. As Test-Aankoop explains, ingredients such as malt can make bread darker without necessarily increasing its fiber content.

The word you should look for on the bag

In the Netherlands, the key word is volkoren, meaning wholemeal or whole wheat. Bread sold as volkorenbrood must be made entirely from wholemeal flour.

In Britain, look for wholemeal. In the United States, look for 100% whole wheat or 100% whole grain, depending on the type of loaf.

The British Dietetic Association recommends checking the ingredients for the word "whole" before a grain's name, such as "whole wheat" or "whole oats." Ideally, whole grains should appear first or near the top of the ingredients list.

If the first flour listed is refined wheat flour, the loaf may contain considerably less whole grain than its appearance suggests.

How much difference does it make?

The figures from Belgian consumer organization Test-Aankoop show why the distinction matters.

Its published comparison reported that one slice of wholemeal bread supplied approximately 10% of the recommended daily iron intake, compared with 5% for multigrain bread.

For fiber, the figures were around 12% and 9%, respectively.

These are illustrative figures rather than fixed values for every loaf. The nutritional content depends on the recipe, serving size, and grains used.

Regular consumption of wholegrain foods, including wholemeal bread, is associated with a lower risk of certain heart diseases and type 2 diabetes.

For anyone trying to increase fiber intake, choosing wholemeal bread is therefore a useful everyday habit.

Does that mean multigrain bread is a bad choice?

Not at all. Multigrain bread can be an excellent choice when it's made from whole grains.

Wholemeal multigrain bread may even provide slightly more nutrients than ordinary wholemeal bread, thanks to added seeds or cracked grains.

The important distinction isn't how many grains appear in the loaf. It's whether those grains are whole.

One quick check before buying bread

Next time you're at the supermarket, turn the bread bag over before putting it in your basket.

Look for volkoren, wholemeal, or 100% whole wheat in the product description, then check that whole grain is a main ingredient.

You can also compare the fiber content per 100 grams, or per serving when comparing US labels. This helps you judge loaves with different recipes.

Buying fresh bread without packaging? Ask the baker whether it's made from wholemeal or refined flour.

A dark crust and a handful of seeds might catch your eye, but the ingredients list tells you far more about what's inside.