In today’s fitness-conscious world, food choices are changing rapidly. Brown bread has taken center stage in discussions about healthier alternatives to white bread. It has been known as the better choice for people looking to improve their diet for ages, but is brown bread really healthy?
Whole wheat or whole grain bread is popularly termed brown bread. It is made using whole wheat flour; it contains all the parts of the kernel, the bran, germ, and endosperm. This makes brown bread different from white bread, made from refined flour where the bran and germ are sifted out leaving behind only starchy endosperms. This differentiation results in the attribute of brown bread in terms of color, texture, and nutritional value.
In this article, we will look into brown bread’s nutritional profile, health benefits, and whether it’s a better choice for you.
Table of Contents
Brown Bread vs. White Bread: The Nutritional Breakdown
We need to look at the nutritional profile of brown bread and compare it to white bread to know if it is healthier in reality. A slice of brown bread (28 grams) contains
- Calories: 69
- Carbohydrates: 12g
- Protein: 3g
- Fat: 1g
- Fiber: 2g
- Sugars: 2g
- Iron: 5% of the recommended daily value (DV)
- Magnesium: 6% of the daily value
- Folate: 5% of the daily value
- Niacin (Vitamin B3): 7% of the daily value
Now, here is a comparison of brown bread to a slice of white bread of the same size:
- Calories: 70
- Carbohydrates: 14g
- Protein: 2g
- Fat: 1g
- Fiber: 0.6g
- Sugars: 1.5g
- Iron: 5% of the daily value
- Magnesium: 1% of the daily value
- Folate: 10% of the daily value
- Niacin (Vitamin B3): 8% of the daily value
As shown above, brown bread and white bread contain almost the same amount of calories, so what makes it a better choice? A noteworthy distinction is the high fiber content in brown bread which is around 2 grams compared to only 0.6 grams in white bread mostly due to bran or whole wheat in the brown bread. Additionally, brown bread contains more vitamins and minerals like magnesium that help with muscle and bone health. The nutrient density and ample fiber content make it a healthier choice for your body.
Health Benefits of Brown Bread
Following are the top health benefits of adding brown bread to your diet:
1. Supports Digestive Health
Probably the biggest benefit of brown bread is its fiber content. Dietary fiber plays a crucial role when it comes to digestion in your diet. It assists you in the case of constipation and promotes healthy gut bacteria, improving your overall gut health. Fiber intake also reduces predisposition to colon cancer, cardiovascular diseases, and type 2 diabetes. Moreover, as fiber delays digestion, carbohydrates in brown bread are absorbed at a slower rate. It therefore slows the rate at which your body absorbs sugar. It minimizes the fluctuations in blood glucose levels and can keep you full longer.
2. Promotes Weight Management
While both white and brown bread have almost the same calories, a nutritionists recommend eating brown bread rather than white bread for weight loss. The reason for this is that brown bread is fiber-rich and can keep you satiated for a longer time. It stays in your stomach for an extended time and prevents hunger pangs and binge eating, aiding weight loss. Moreover, whole grains have a low glycemic index (GI) compared to refined grams. This allows slow energy release in your body throughout the day.
3. Regulates Blood Sugar Levels
If you are concerned about your blood sugar levels, replacing brown bread with white bread is a great idea. The high fiber in brown bread slows your digestive process and lowers the absorption of carbohydrates. It can prevent your blood sugar from extreme fluctuations. According to the American Journal of Clinical Nutrition, whole grains can improve insulin sensitivity and help regulate your blood sugar levels. It is especially a good choice for those who have diabetes or are at risk of getting it.
4. Improves Heart Health
Heart disease is the leading cause of death across the globe, so the benefits of brown bread for your heart can make a difference. Studies suggest that consuming whole grains every day can reduce the risk of heart disease by 22% due to its nutritional profile and antioxidant content. Furthermore, brown bread contains soluble fiber that connects itself to cholesterol particles and helps them carry it out of your body.
5. High in Nutrients
Whole wheat or brown bread contains sufficient nutrients that can be beneficial for your health. It contains nutrients like magnesium, iron, and B vitamins that are important for your body. Magnesium helps in keeping your muscles and nerves strong. On the other hand, iron is essential for transporting oxygen through your blood and also improves the production of hemoglobin in your body.
How to Incorporate Brown Bread Into Your Diet
To get the most benefits from brown bread, eat it with a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats. Here are some ideas for incorporating brown bread into your meals:
- Breakfast: Start your day with a wholesome breakfast that includes brown bread. You can eat an egg with it or layer it with avocado to have a nutritious and low-calorie breakfast.
- Lunch: If you are a fan of sandwiches, having a brown bread sandwich for lunch is a fantastic meal option. You can make a sandwich with your favorite protein like chicken or egg. Adding some leafy greens and other vegetables can provide you with a rich protein-packed meal to fuel you through the day.
- Snack: Looking for a healthy yet delicious snack? Take a slice of brown bread and spread low-fat peanut or almond butter on it. You can also add your favorite fruit like bananas or strawberries to get more nutrition.
- Dinner: Brown bread can also be an excellent addition to your dinner. You can make an open-faced sandwich with chicken or other meats and add Greek yogurt or pesto. Roast some vegetables with it and enjoy your meal!
Though you can add brown bread to almost any meal, it is best to know if it is beneficial according to your body’s needs. If you are on a specific diet, consult a nutritionist to determine if brown bread is suitable for your diet.
Risks of Eating Brown Bread
While brown bread is an amazing choice if you are health-conscious, there are some potential downsides to it that you should know about.
1. Gluten Sensitivity
If you are allergic or sensitive to gluten, brown bread is a no-go. Brown bread contains gluten and is not suitable for you if you have celiac disease or are sensitive to gluten. You should eat a gluten-free diet if you suffer from gluten sensitivity.
2. Carbohydrate Content
While replacing brown bread with white bread can help manage or lower your weight, all diets are not compatible with high-carb foods like brown bread. If you are on a low-carb or low-fiber diet, you should stay away from bread, including brown bread.
3. Wheat Allergy
Wheat allergy is when your body mistakes wheat protein for harmful substances and has an allergic reaction. Wheat allergy is often confused with celiac disease, but it is different. If you have a wheat allergy, you are likely to suffer from symptoms of allergy after consuming it, such as skin rash, upset stomach, and an anaphylaxis shock in severe cases. You should avoid brown bread if you have a wheat allergy.
Conclusion
Yes, brown bread is a healthier choice for your body in comparison with white bread but this answer can vary. There are different varieties of brown bread available in the market and some of these may be highly processed, which may not be very healthy for you. Nonetheless, brown bread is high in fiber, making it good for your digestive health. It also keeps you away from cravings as whole wheat stays in your body for longer. Additionally, it also helps you manage weight by reducing hunger. It has a lower glycemic value than white bread, which means it is better for digestion, losing weight, and regulating blood sugar.
However, not all brown breads are the same. It is essential to read food labels carefully before choosing a brand for yourself. Some brown bread brands may offer less sugar and more whole grains, which can be a healthier choice for your body. Hence, if you are looking for an alternative to your regular white bread, humble brown bread with its many nutrients can reap many benefits for your body.
