Brown bread: Benefits and ways to eat it

Brown bread has become popular as the healthier variety of bread. It is a breakfast staple for many people, who often pair it with different styles of cooked eggs. Some simply have it with a glass of milk. Even those who are trying to lose weight, prefer to eat at least two slices of brown bread in the morning. It may be a winner among breads because it is mostly made with whole wheat flour but how healthy is it? Let us tell you if eating brown bread is healthy for you or not.

What is brown bread?

Brown bread is a type of bread that is typically made with whole wheat flour, which includes the bran, germ, and endosperm of the wheat kernel, says dietician Ekta Singhwal.

When it comes to different types of bread, people mostly get caught up in the brown bread vs white bread debate. The main difference between brown and white bread lies in the type of flour used. While brown bread is made of whole wheat flour, which contains more nutrients and fibre, white bread is made from refined flour. So, it lacks some of the nutritional elements found in whole grain.

Nutritional value of brown bread

As per the United States Department of Agriculture (USDA), one slice of whole wheat bread (43 grams) will give you –

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• Calories: 80
• Sodium: 170 mg
• Carbohydrates: 20 grams
• Potassium: 95 mg
• Fibre: 3 grams
• Sugar: 4 grams
• Protein: 5 grams
• Calcium: 9.03 mg
• Iron: 1 mg

What are the health benefits of brown bread?

Brown bread is considered good for health due to its various benefits, including:

1. Promotes digestive Health

It is rich in fibre, which is essential for digestive health, says the expert. It adds bulk to stool, so it can help prevent constipation.

2. Helps manage weight

Wondering if brown bread is good for weight loss? Yes, it is, as fibre in brown bread promotes a feeling of fullness, aiding in weight control.

3. Control blood sugar levels

Fibre helps to regulate blood sugar levels by slowing down the absorption of glucose. So, it is beneficial for diabetics too.

4. Provides energy

Brown bread has carbohydrates, which is a primary source of energy for the body. They help to support various bodily functions, especially brain function, says Singhwal.

5. Repairs tissues

Protein found in brown bread is necessary for the building and repair of tissues, including muscles. It also plays a role in immune function, enzyme production, and hormone synthesis.

6. Helps in the formation of hemoglobin

Iron is an important mineral that can be found in brown bread. It is needed for the formation of hemoglobin, which is responsible for carrying oxygen in the blood.

Including these nutrients in your diet through whole wheat brown bread contributes to overall well-being. It helps to prevent nutritional deficiencies as well, but portion control is key, says the expert. Generally, a balanced diet includes a variety of foods, and brown bread should be part of that variety.

What are the healthy ways to eat brown bread?

Brown bread itself is nutrient-dense, but if you eat it with loads of butter or jam, you will not be able to enjoy all its benefits.

Here are some healthy ways to eat it:

• Have it with sources of lean protein like eggs, poultry or legumes.
• Top it with vegetables for added vitamins and minerals.
• Go for avocado spread, as healthy fats in avocado complement the bread’s nutrients.
• Opt for natural nut butter for added protein and healthy fats.

While buying brown bread, always check the labels and packaging. Sometimes, non-whole grain or refined flour is used in making brown bread by some companies.