Brown bread has gained popularity in recent times as a healthier variety of bread.
It is considered a go-to snack by fitness freaks. It may be primarily because it is made with a significant amount of whole grain flour like wheat or rye and uses many other healthy ingredients.
But do they have the edge over other varieties of bread? Do the benefits make you more likely to include brown bread in your diet? Let’s find out!
What is Brown Bread?
Brown bread is a famous variety of bread that individuals from all over the world enjoy. When it comes to making this bread, every region has its own specialities and recipes. It is made with a significant amount of whole wheat flour like rye or wheat.
Ingredients like caramel or molasses may be used to colour such pieces of bread. Moreover, it retains the germ and bran of wheat flour, making it ideal for the health-conscious audience. The five main contents of brown bread include wheat flour, water, salt, sugar, and yeast.
Brown Bread Nutrition
The nutrients found in 100 gms of brown bread are:
- 12 grams of protein
- 43 grams of carbohydrates
- 3.5 grams of fat
- 0.7 grams of saturated fat
- 1.6 grams of polyunsaturated fat
- 4.3 grams of sugar
It is also rich in nutrients like vitamin E, vitamin K, vitamin B, Riboflavin, Thiamine, Niacin, folate, carbohydrates, Folic Acid, Magnesium, and fibre.
How To Select Brown Bread
Here are a few things you must remember while selecting brown bread.
- Always opt for fresh brown bread. You can do that by looking out for factors like the aroma and texture of the bread.
- Check the manufacturing date, packaging, and expiry date.
Brown Bread Benefits
Read on to know about brown bread health benefits.
1. Lowers Your Risk of Heart Disease
Brown bread contains whole grains that lower the risk of heart disease. As per a review of multiple studies, a 28g serving of whole grains can reduce the risk of heart disease by 22%.
That is because they help reduce cholesterol and maintain blood pressure.
2. Facilitates Bowel Movements
By acting as a natural laxative, brown bread helps with bowel movements. As it is an excellent source of fibre that adds weight to stool, brown bread speeds up the flow of materials through the intestine. Individuals with haemorrhoid problems and constipation should definitely give brown bread a try.
3. May Reduce The Risk Of Stroke
Whole grains present in brown bread may reduce the risk of stroke. That is because they contain compounds like antioxidants, vitamin K, and fibre. In an analysis of 6 studies, individuals eating most whole grains had a 14% lower risk of stroke than those eating the fewest.
4. Adds Many Vitamins and Minerals To Your Diet
Brown bread offers numerous vitamins and minerals to individuals. It is a potent source of vitamin B, vitamin E, and vitamin K. Adding it to your diet will keep you energised and charged up throughout the day.
5. Reduces Your Risk Of Obesity
Eating fibre-rich meals can prevent overeating by filling you up quickly. Brown bread is a fibre-rich food item. That is why many experts recommend it for weight loss.
6. May Reduce Hypertension
Many believe that eating 1-2 slices of brown bread can help release stress. That is because food items with whole grains release happy hormones in the brain. Brown bread can release serotonin, a neurotransmitter that benefits happiness and wellness. Plus, it also allows you to sleep better and reduces hypertension.
7. Supports Healthy Digestion
Did you know that the fibre present in whole grains can support healthy digestion in numerous ways? Some fibre in whole grains acts as probiotics. So, they can help feed your beneficial gut bacteria that are vital for digestive health.
8. May Reduce Chronic Inflammation
The root cause of many chronic diseases is inflammation. Some evidence from the past suggests that whole grains found in brown bread can help reduce inflammation. That is because whole grains tend to be high in fibre that helps with inflammation. As per a study, women who ate most whole grains were less likely to die from chronic diseases caused by inflammation.
Brown Bread For Diabetes
Foods that contain a lot of carbohydrates can spike the blood sugar level of individuals. While many kinds of bread are high in carbohydrates, there are always healthier options you can choose from today.
When deciding which bread to buy as an individual with diabetes, you should read the nutritional information carefully. As per the American Diabetes Association, individuals with diabetes should choose whole grain bread or brown bread instead of white bread.
That is because whole grain foods have a lower glycemic index, making them better for managing blood glucose levels. As a result, they do not affect blood glucose levels as quickly as refined carbohydrate foods.
White Bread Vs Brown Bread
Summing Up on Benefits of Brown Bread
Brown bread offers several health benefits.
Brown bread is also high in fibre, which improves your digestive health, though people with gluten intolerance must avoid wheat, barley, and rye.
Consider eating it every day for improved health and longevity.
Overall, brown bread can be healthy if you consume it in moderation and don’t have allergies or intolerances.
1) Can I Eat Brown Bread Every day?
Yes, you can eat brown bread every day, just don’t overdo it. You can eat 4-4.5 slices of brown bread without worrying about your health. The fibre, vitamins, and minerals in brown bread make it a healthy choice. It regulates bowel movements, lowers cholesterol levels, and keeps blood sugar levels under control.
2) Is Brown Bread Increase Weight?
Brown bread is rich in fibre, which will keep you fuller for long hours. Moreover, it’s also low in calories. So, eating brown bread in moderation wouldn’t increase weight.
3) What Are the Disadvantages of Brown Bread?
There may be some disadvantages of brown bread to take note of, which are mentioned below.
- If you grew up eating white bread and products made with refined flour, you might feel whole wheat has an unpleasant, bitter taste to it.
- Whole wheat products are usually very dense, and some people may not like them.