3. Whole-Wheat Bread
Wheat seeds are made up of bran, endosperm, and germ. Standard (white) breads use only the endosperm of the grain, which means they contain 25% less protein than if they were to use all three parts of the grain. They also lose up to seventeen key nutrients and a lot of fiber. Bran is the highest fiber portion of the seed. By including all three parts of the wheat grain, whole-wheat breads manage to provide better nutrition and a lower GI than regular breads that use only the endosperm.