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Gluten is a nutrient that has garnered a lot of attention in recent years, perhaps unnecessarily, to the point that comparing gluten-free bread vs. whole wheat bread is trickier than it should be. \u201cThe rise of gluten-free bread came about as we began to see an increase in people with celiac disease and irritable bowel syndrome,\u201d explains Destini Moody, R.D.N., C.S.S.D., L.D.<\/a>, a registered dietitian nutritionist at VNutrition. \u201cFood marketing has the sometimes-intended-usually-not effect of making people believe a nutrient is bad simply by labeling foods as free of that nutrient.\u201d<\/p>\n Meet the experts: Destini Moody, R.D.N., C.S.S.D., L.D.<\/a>, a registered dietitian nutritionist at VNutrition; Sapna Peruvemba, M.S., R.D.N.<\/a>, a plant-based registered dietitian nutritionist in Loma Linda, CA.<\/p>\n So, is gluten-free bread actually among the healthiest bread types<\/a>? Here, dietitians explain the difference between gluten-free and whole wheat bread, plus who would benefit from eating each and whether one is ultimately healthier than the other.<\/p>\n Benefits of eating gluten-free bread<\/p>\n As you may suspect, gluten-free bread is made with flours and starches that do not contain gluten, the protein found in wheat, barley, and rye that gives regular bread its structure and texture. \u201cMany gluten-free breads rely on refined starches like tapioca or potato starch, though some are made with whole-grain flours such as brown rice, oat, or sorghum,\u201d says Sapna Peruvemba, M.S., R.D.N.<\/a>, a plant-based registered dietitian nutritionist in Loma Linda, CA.<\/p>\n Who can benefit from eating gluten-free bread? \u201cGluten-free bread is essential for people with celiac disease, wheat allergy, or medically diagnosed gluten sensitivity,\u201d Peruvemba notes. Beyond these folks, for whom gluten can cause uncomfortable digestive symptoms or GI damage, Moody says that there is \u201cno benefit at all\u201d to choosing gluten-free bread over bread that contains gluten. Peruvemba agrees that eating gluten-free isn\u2019t really healthier<\/a> if you don\u2019t have a medical reason to do so. \u201cFor many people, the perceived benefits of cutting out gluten come from reducing intake of highly refined processed foods, like pastries, crackers, or white bread, rather than avoiding gluten itself,\u201d she explains. \u201cChoosing whole grain foods, even gluten-containing ones, is often more important for overall health.\u201d<\/p>\n Benefits of eating whole wheat bread<\/p>\n Speaking of whole grain foods, Peruvemba says that eating whole wheat bread \u201cis one of the most practical ways for many people to increase their whole grain intake.\u201d Whole wheat flour is made from the entire grain, including the bran and germ, where you\u2019ll find many beneficial vitamins and minerals, including protein, B vitamins, zinc, iron, manganese, and magnesium. In fact, research<\/a> has shown that mineral levels in bread made with refined flour (gluten-free or gluten-containing) can be up to 72% lower than those in bread made with whole wheat flour.<\/p>\n Whole wheat bread is also a high-fiber food<\/a>. \u201cNot only is fiber healthy for your heart, but it\u2019s also great for smooth digestion and is a food to eat for better gut health<\/a>,\u201d says Moody, of the vital nutrient that most people don\u2019t get enough of. \u201cFiber also helps you stay fuller for longer, meaning eating whole-wheat bread can cause you to eat less during the day and have better control of your weight.\u201d<\/p>\n