No Grain, No Gain: Exposing the Whole Wheat Myth

Dr. Brett Berner
3 min readApr 4, 2021
Are whole grains even healthy for you?

Did you know that two slices of whole wheat bread can cause a more significant and faster blood sugar spike than a spoonful of table sugar?

Yes, even with all that fiber, it can still do that to our body.

Is whole wheat that much better than white?

Whole wheat bread is far healthier than white bread, but is it? Well, for starters, neither contains high levels of fiber or micronutrients.

But whole wheat has more fiber, right?

Yes, whole-wheat bread has a higher fiber content than white — but it pales in comparison to fruits and vegetables, the better sources of your daily fiber. For example, you should not go to whole wheat bread for your fiber when a single pear has 6 grams and is packed with additional vitamins and minerals.

Don’t whole grains have more nutrients?

Yes, white bread loses its micronutrients during processing — but those micronutrients are “enriched” or added back in at the end.

A hidden downside to whole wheat bread is its higher phytic acid content. Phytic acid binds to dietary minerals, such as iron and zinc, and can reduce their absorption in your body.

Why do they promote whole grains as the healthier option?

Easy, for the money. No grain, no gain.

In 2015, Whole Grain food market sales were estimated to be $29.4 billion. It’s expected to reach $46.2 BILLION by 2022. (1)

Essentially, they created a mythological health paradigm and sold it to the public as a healthier option.

How did they trick us?

1. Education — They placed their huge revenue source at the bottom of the food pyramid and then promoted it religiously at an early age in school. Eat your carbs, so you have lots of energy! Let’s face it, wheat is very easy to grow and has a much higher shelf-life with all the genetic modifications. So why not mass produce and subsidize it?

2. Contrast — They needed white bread to stay on the shelf to sell the much more expensive wheat. They…

Dr. Brett Berner

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