White Bread vs Brown Bread: What is healthier?
Bread has been a staple food for thousands of years and is enjoyed in many cultures worldwide. It can be made from various grains, including wheat, rye, barley, oats, and corn and is served independently or as a side with other dishes since it is a good source of carbohydrates.
Bread provides the body with it’s primary energy source along with protein, fiber, and various vitamins and minerals. The nutritional content of bread can vary depending on the type of grain used, the processing and baking methods.
There are many different types of bread, including white bread, brown bread, multigrain bread, sourdough bread, and many more, each with unique flavours, textures, and nutritional profiles. Out of these, white bread has been famous for long until now. However, recent trends show that people are cautious of the type of bread they consume to maintain their overall health. Along with food, staying active has a very important role to play. You can follow an active lifestyle by working out on a heavy-duty elliptical machine or an under-desk treadmill.
The nutritional profiles of both breads
The composition of white bread and brown bread can vary depending on the recipe and brand, but here is a general overview of their differences:
- Made from refined flour
- Stripped of the bran and germ layers
- Low in fiber, vitamins, and minerals
- Typically contains added sugar, salt, and preservatives
- Often has a softer texture and milder flavour than brown bread
- Made from whole wheat flour
- It contains the bran and germ layers
- High in fiber, vitamins, and minerals
- Generally contains less added sugar, salt, and preservatives
- Often has a denser texture and nuttier flavour
Not all brown bread is made from whole wheat flour; some types may contain refined flour, brown color and added sugars. Therefore, reading the label and ingredient list is always a good idea.
Bread is a great way to get protein in your diet. You can even use a soy-free protein powder to help you with reaching your optimum protein intake.
The glycemic index of both bread
The glycemic index (GI) measures how quickly food raises blood sugar levels. The GI of bread can vary depending on the ingredients used and the specific cooking/baking recipe. Other factor, like what the bread is consumed with and its quantity, can also have an impact on the blood sugar levels.
Here’s how white bread and brown bread compare in terms of GI:
- Has a high GI score, typically around 70 or higher
- Refined flour is quickly broken down into glucose, leading to a spike in the blood sugar levels
- Has a lower GI score, typically around 50 or lower
- Whole wheat flour contains more fiber, slowing down glucose absorption and leading to a more gradual increase in blood sugar levels.
Overall, brown bread tends to have a lower GI than white bread due to its higher fiber content. Still, it’s important to remember that both types of bread can contribute to blood sugar spikes and should be consumed in moderate portions to manage the blood sugars better.
There is a high possibility that the available brown bread is just white bread with colour added. These types of bread can be high in calories. If consumed excessively, they may contain added sugars and fats, contributing to weight gain and other health issues.
So finally, which is better?
Coming straight to the point, consuming whole wheat brown bread or multigrain bread is better than white bread as they are low in added sugars, fats and high in fiber and whole grains. This can help to improve digestive health, lower cholesterol levels, and reduce cardiovascular risk and type 2 diabetes.
Ultimately, the best bread choice will depend on individual dietary needs and preferences. But overall, bread can be included as a part of a balanced diet when consumed in moderation.
That being said, it is essential to read the labels carefully.
Author Info: By healthyandkhush.com
Healthy and Khush is a blog dedicated to sharing science-based tips and hacks that will help you lose weight and keep it off.