Is Brown Bread Always Better Than White Bread?

There is this ongoing debate between brown and white bread: which is better, or which is worse? We all usually think that brown bread is far better than white bread, but that is not completely true! 

A lot of brands just add brown color or dark syrup to the bread and label it as brown bread. But this is just a trick! Real whole-wheat bread is great for your stomach because it is full of fibre. But fake brown bread gives you zero extra benefits.

How Are Both Breads Made?

When we talk about brown bread, it is a type of bread with a brownish appearance, made up of whole wheat flour, which includes all the parts of whole wheat, and sometimes refined flour and alternative grain flours such as rye or barley. On the other hand, white flour is a soft, white colored bread made up of refined wheat flour, in which the bran and germ are removed during processing. 

What Are The Nutritional Benefits Of Both Breads?

Both breads have their own nutritional benefits, which involve the following:

Brown Bread 

• It is high in dietary fibre, which is good for maintaining a healthy gut and smooth digestion.
• It contains important minerals such as zinc, iron, magnesium and potassium, for a strong immune system.
• It is packed with essential minerals such as B1, B3 and B9, which are good for overall well-being.
• It has a lower glycemic index, as compared to white bread.

White Bread

• It has a higher glycaemic index, which causes quicker spikes in blood sugar levels.
• It contains more refined starch and has less protein.
• It is low in fibre because of the removal of bran and germ during the refining process.
• It contains higher calories than brown bread.

Health Benefit Comparison: White Bread vs Brown Bread?

The difference between the two can be better understood when you know how your body perceives any type of food. Both breads have the following health benefits:

• Digestion: Brown bread is better for long-term gut health due to high fibre content, whereas white bread is easier for the stomach for short-term digestive flare-ups, as it has less fibre content than brown bread.
• Blood sugar management: Brown bread is better for a diabetic patient for blood sugar management because its high fiber content slows sugar absorption, whereas white bread is made from refined flour, which causes a rapid rise in glucose levels. 
• Weight management: For better weight management, brown bread is closer to an ideal because it has fewer calories than white bread, whereas white bread has more calories, which can cause weight gain in a person.
• Cholesterol management: Brown bread helps in managing cholesterol levels better than white bread because it has more nutritional benefits, which reduces the absorption of bad LDL cholesterol into your bloodstream. 

Is Bread a Good Option For People With Diabetes?

When a person has diabetes, choosing the right food to eat so that blood sugar levels can be maintained becomes a struggle. If you are diabetic, your body doesn’t make or use enough insulin to process food well. Without enough insulin, your blood sugar levels can spike. You should avoid foods that have which can spike blood sugar levels. While deciding which bread to buy for better blood sugar management, check which has:

• High fibre 
• Low in added sugar
• Made from 100% whole wheat

When we talk about the above three parameters, brown bread or whole wheat is the better option for people with diabetes, as it is high in fibre, has low added sugars, and is made from whole wheat, which includes rye or whole grain.

Factors To Consider Before Choosing A Bread

To consider which bread is good to buy, always look out for the following points:

• Always check the main ingredients, which should mention 100% whole-wheat bread or whole grain.
• Check the fibre content and choose which has high fibre.
• Don't buy bread that is caramel coloured or has excessive additives.
• No bread that is brown in color needs to have whole wheat or high fibre in it, so don't go with the color alone.
• Check the content well and go for minimal added sugars and sodium.
• Do consider your restrictions such as gluten-free or low carbs and fats, etc.

How Does Ayurveda Explain This?

In Ayurveda, eating packaged bread every day is not recommended. It says that we rely on a digestive fire, Agni, in our stomach, which processes the food we eat. Modern bread is made up of yeast and sits on shelves for days before being consumed, and can disrupt our digestive fire by making it weaker. Eating them is like throwing water on our digestive fire.

Our body is made of three energies: Vata, Pitta, and Kapha, that controls all the functions of our body. When we eat packaged food, the Vata dosha gets imbalanced, which results in gas and bloating. Consuming bread daily can increase Pitta dosha, which makes our digestion slow, leading to sudden acidity and bloating. And the ingredients that bread contains increase the Kapha energy, making us feel lazy and lethargic. This is why Ayurveda prefers freshly warm and home-cooked rotis rather than bread.

Conclusion

In the end, choosing between brown and white bread depends on what your body needs. When we talk about nutritional and health benefits, brown bread wins the discussion. If you want daily fibre and lasting energy, always go for 100% whole wheat bread. If your stomach is upset, a slice of white bread is better. However, Ayurveda says that if you want to maintain your health, want steadier energy, and stay healthy, always avoid packaged and refined products. Go for homemade healthy and freshly cooked rotis for better health and vitality. 

References

Separating Myths From Facts About Bread and Health - PMC 

Wholewheat flour ensures higher mineral absorption and bioavailability than white wheat flour in rats - PubMed