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Sprouted Whole Grain Bread vs Regular Whole Wheat Bread

Sprouted Whole Grain Bread Benefits

On today’s episode of Live Lean TV, I’m comparing the health benefits of sprouted whole grain bread vs regular whole wheat bread.

This is Food Wars, the series where we take two foods, and put them head-to-head, to figure out which one belongs in your garbage, and which one goes back in your kitchen.

Today, we are talking about my old friend best friend, bread.

Are you ready for this one?

This topic came as a request from many of our Live Lean TV viewers.

You all wanted to know the difference between sprouted whole grain bread vs regular whole wheat bread.

In other words, what is the healthiest type of bread for your diet.

I used to love bread.

If you knew me growing up, or hung out with me in college, I lived off of bread.

I used to eat 4 slices of bread in the morning, a sandwich at lunch, rolls with dinner, and then more bread before bed.

Eating that much bread eventually caused me the following issues:

Sprouted Whole Grain Bread vs Regular Whole Wheat Bread

Overall, this excessive consumption of bread was really messing with my health.

Then I tested something

I made a major change to my diet by significantly reducing how much bread I ate, and focus on paleo friendly foods.

Even though it was tough at first, I eventually got over my bread cravings, and started seeing faster results with my body.

brad gouthro

Once I removed bread from my everyday diet, I started seeing major changes in my body, both from a reduction in body fat %, as well as a decrease in my acne.

It seemed my hormones no longer hated me.

Does this mean you should also get bread out of your diet?

Personally speaking, I don’t eat bread very often anymore, and that shocks a lot of people.

But trust me, once you remove bread from your daily diet, you really don’t crave it that much anymore.

If you goal to lose weight faster, I recommend removing bread from your diet.

From my experience and my client success stories, once you remove bread from your diet, the fat will fall off.

So, if you’re open to getting bread out of your diet, do your best to do it.

Even though I can hear all the boo’s and hisses, and the obvious question of…

What am I going to eat if I can’t have bread?

Trust me, once you start eating a clean diet of primarily whole foods, you really won’t miss eating bread.

However, if you just can’t bare the thought of living without bread, there are healthier bread options.

What about white bread?

I’m not going talk about white bread, because hopefully by now, you know white refined flour should be out of your diet.

That’s just a given in today’s society.

Today’s post is specifically about comparing the health benefits of sprouted whole grain bread vs regular whole wheat bread.

If the label on the bread says “whole wheat”, it does not mean all whole wheat breads are created the same.

If you only take one thing away from this post, it should be this:

Not all whole grain and whole wheat products are made the same!

You’re going to learn why, after we compare sprouted whole grain bread vs regular whole wheat bread.

Food Wars Sprouted Whole Grain Bread vs Whole Wheat Bread

What’s the difference between sprouted whole grain bread vs regular whole wheat bread?

The difference between regular whole wheat bread and sprouted whole grain bread is the sprouting process.

The sprouting process helps release the vitamins and nutrients from the grain easier, which then helps the body absorb the nutrients better.

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Nutrition comparison: sprouted whole grain bread vs regular whole wheat bread

Regular 100% whole wheat bread:

  • Calories: 85 calories per slice
  • Protein: 3g
  • Carbohydrates: 15g (1.5g fiber)
  • Fat: 1g

Sprouted whole grain bread:

  • Calories: 55 calories per slice
  • Protein: 2g
  • Carbohydrates: 12g (1g fiber)
  • Fat: 1g

Sprouted whole grain bread is typically lower in calories and carbohydrates compared to regular whole wheat bread.

But let’s go even deeper.

Lets compare the ingredients of sprouted whole grain bread vs regular whole wheat bread

I want you to start looking at the ingredients of all the foods you’re eating, especially when the foods contain more than one ingredient.

Regular whole wheat bread ingredients (listed in order):

  1. Whole grain whole wheat
  2. Water
  3. Sugar glucose fructose (i.e high fructose corn syrup)
  4. Vegetable oil (canola oil and soybean oil)
  5. The rest of the ingredients sound like a bunch of “science experiments” who’s names we can’t even pronounce

Again, the third ingredient in this whole wheat bread is high fructose corn syrup.

High fructose corn syrup is one of the main ingredients that you should remove from your diet.

If you missed my Foods Wars on cooking oils, I talked about getting vegetable oils like canola oil and soybean oil out of your diet.

How is the bread stored at the grocery store?

Next time you’re in the grocery store, take notice of how the regular whole wheat bread just sits on the shelves of grocery stores.

This regular whole wheat bread doesn’t seem to go bad for weeks, even though it’s stored at room temperature.

Compare that to sprouted whole grain bread which is typically only found in the freezer section, since it contains no preservatives.

This means, if you left sprouted whole grain bread on the shelf, it would probably go bad in a couple days.

Let’s look at the ingredients on our sprouted whole grain bread.

Sprouted whole grain bread ingredients (listed in order):

  1. Organic whole grain sprouted wheat
  2. Organic flax
  3. Water
  4. Organic cane sugar
  5. The rest of the ingredients we can pronounce

This means we know exactly which ingredients make up the sprouted whole grain bread.

There are no preservatives and no ingredients with names that sound like science experiments.


If you want to keep bread in your diet, because you really love it, look for organic sprouted whole grain bread.

Don’t just fall for the hype of the 100% regular whole wheat bread label.

I want you to start looking at the ingredients label.

Make sure the bread you buy doesn’t contain unhealthy ingredients such as vegetable oils like, soybean oil and canola oil, or high fructose corn syrup.

Always choose higher quality ingredients such as those found in most 100% sprouted whole grain breads.

These breads are typically free of preservatives, chemicals, and other nasty additives, which is why most of them need to be stored in the freezer.

If the bread is stored in the freezer section, it’s probably a good sign that it contains healthier ingredients.

If you really want to take your body to the next level, improve your energy, and lose fat faster, do yourself a favor.

14 day bread detox challenge

For the next 14 days, remove all bread from your diet and take notice of how your body looks and feels.

The first few days will be a struggle as your body adapts, however it’ll get easier as you approach the 14th day.

After 14 days, if you’re happy with your results, remove bread out of your daily diet, and only have it on your cheat day.

If you enjoyed this sprouted whole grain bread vs regular whole wheat bread post, click the social media buttons to share this with your friends.

Also leave a comment for what you want to see on the future Food Wars episodes, and don’t forget to subscribe to our Live Lean TV YouTube channel.

If you’re looking for workouts that quickly burn fat, check out one of my 4 minute Tabata Workouts here.

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12 responses to “Sprouted Whole Grain Bread vs Regular Whole Wheat Bread

  1. Hi Brad,
    My husband recently discovered after years of digestive pain that he is wheat intolernant, hence we have eliminated wheat from our diet ( I joined him to keep wheat out of our home, although I am not wheat intolerant). To his surprise, he received the added benefit of losing 10 lbs in 3 months ( mostly from his midsection) without dieting or eliminating alcohol (he loves his wine)
    I too lost 5 lbs, we have more energy, and less hunger craving than before. I am now advising my son of 18 to try eliminating bread as he is unhappy with acne on his face. I think our entire society should try your advise on eliminating bread and see the healthy results!!!! LeeLee

  2. I agree that bread needs to be taken out of the diet! I have noticed I have shedded more pounds and body fat not having a slice of bread for sandwiches and burgers. If I do buy bread, which is so rare, I do go for the sprouted whole grains like eziekel, just to mix things up a bit.

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