Bread has an early history and has come a long way since then. Whether it be a sourdough, plain white bread, whole grain or as simple as any flatbread. A single change in process or ingredient has the power to add a whole new multitude to this staple food. Dating back to several hundred decades it has evolved its form, varying from region to region, culture to culture and even generations.
Despite being a staple food for people since the dawn of time, bread consumption has significantly increased recently. But a common concern is what kind of bread is healthy to consume? Most people find brown bread and whole wheat bread to be the healthiest of all the options. Is that so? Let’s find out.
There is a widespread misperception that brown bread and whole wheat bread are interchangeable. But the actual scenario is totally opposite.
You might choose a loaf of brown bread marked “100% whole wheat” or “100% Atta” at the supermarket if you are someone who is in search of healthy breads. Unfortunately, you might be fooling yourself by buying caramel coloured white bread which tends to look brown and “healthy”.
Brown bread is typically made with a combination of whole wheat flour and refined flour, as well as additional coloring agents such as caramel to give the bread its distinctive brown color. This is the reason you should read the labels on the packet before purchasing the bread, which will eventually make you understand the smart advertising strategies of the companies.
Brown bread is less nutrient-dense than whole grain bread because it lacks the bran, endosperm, and germ that whole grain bread comprises. Brown bread’s components are so depleted of numerous vitamins and minerals. Brown bread has less fibre and vitamins even after “enriching.”
100% Whole Wheat Bread
This type of bread is a whole grain bread which is mainly made up of three key parts-
Bran- Fibre, Antioxidants and B Vitamins like thiamine are abundant in the bran, which is the seed’s outer layer.
Endosperm- The majority of the protein and carbohydrates are found in the endosperm, or kernel.
Germ- This layer is rich in Vitamin B, Vitamin E, protein, minerals and some of the healthy fats.
Compared to brown bread which is made with a high proportion of refined flour, whole wheat bread has a higher fibre amount which makes you feel fuller and more satisfied. In addition to lowering blood sugar and reducing the risk of diabetes, fibre also lowers the risk of cancer, bad cholesterol, heart disease, and constipation. The bran, germ, and endosperm of the wheat grain are all present in bread baked with only whole-wheat flour. The bran and germ layers are removed during processing, such as when brown bread or white bread is formed.
In a nutshell, Whole wheat bread is a wise choice because it has many nutrients and little calories.4