Brown Bread And Its 9 Health Benefits | ToneOp
Published on: 17-Feb-2023
10 min read
Updated on : 02-Nov-2023
Brown Bread And Its 9 Health Benefits | ToneOp
Bread is a popular breakfast that promotes satiety, allowing people to try new recipes. You can toast it and spread butter or make sandwiches. Bread provides a filling breakfast necessary to energise and kick-start your day.
There are various types of bread available on the market. White bread is the most traditional and widely consumed type of bread. However, people worldwide are shifting from white to brown, citing the health benefits of the brown variant. For example, brown rice and brown sugar are healthier than their white processed counterparts. Many people are left wondering which of the two is actually the healthier option for people following a fitness regime.
Table Of Contents
1. What Is Brown Bread?
2. Nutritional Content Of Brown Bread
3. 9 Health Benefits Of Brown Bread
4. Is Brown Bread Safe For Diabetics
5. Dietitian’s Recommendations
6. The Final Say
What Is Brown Bread?
Brown bread has recently gained popularity as a healthier bread option. Brown bread is a popular type of bread that people enjoy worldwide. Every region has its specialities and recipes for making this bread. It contains a lot of whole wheat flour, such as rye or wheat.
To colour bread, ingredients such as caramel or molasses may be used. Furthermore, because it retains the germ and bran of wheat flour, it is ideal for the health-conscious consumer. Brown bread's five main ingredients are wheat flour, water, salt, sugar, and yeast.
Nutritional Content Of Brown Bread
One slice of brown bread, approximately 34 g, has 74 calories. Brown bread is prepared with whole wheat flour and either molasses or coffee. It can be eaten as a meal or even as a snack. It is fortified with vitamins and minerals. It has vitamins E, K, and B, riboflavin, thiamine, niacin, folate, carbohydrates, folic acid, calcium, phosphorus, zinc, iron, magnesium, and fibre.
Nutrition Values For 100g Of Brown Bread Are As Follows:
- Calories- 218 kcal
- Protein- 8.5g
- Carbohydrate- 44.3 g
- Fat- 2g
- Fibre- 3.5g
9 Health Benefits Of Brown Bread
Let us take a look at the benefits brown bread has to offer to us:
1. Reduces The Risk Of Heart Disease
Whole grains in brown bread reduce the risk of heart disease. Whole grains of serving 28g can reduce the risk of heart disease by 22%, according to a review of multiple studies. This is because they aid in the reduction of cholesterol and the maintenance of blood pressure.
2. Promotes Bowel Movements
Brown bread aids bowel movements by acting as a natural laxative. Brown bread accelerates the passage of materials through the intestine because it is high in fibre, which adds weight to the stool. Brown bread should be tried by anyone suffering from haemorrhoids or constipation.
3. Can Lower Stroke Risk
Brown bread contains whole grains, which may reduce the risk of stroke. This is because they contain antioxidants, vitamin K, and fibre. An analysis of six studies found that people who intake whole grains had a 14% lower risk of stroke than those who ate the fewest.
4. Increases The Amount Of Vitamins And Minerals In Your Diet
Individuals can benefit from various vitamins and minerals in brown bread. It is high in vitamins B, E, and K. Including it in your diet will keep you energised and charged up all day.
5. Lowers Your Obesity Risk
Eating fibrous foods can help you avoid overeating by filling you up quickly. Brown bread is a high-fibre food. That is why many health professionals recommend it for weight loss.
6. Helps Lower Blood Pressure
Many believe eating 1-2 slices of brown bread can help them relax. This is because whole-grain foods cause the brain to release happy hormones. Brown bread releases serotonin, a neurotransmitter that promotes happiness and wellness. It also improves your sleep and lowers your blood pressure.
7. Promotes Healthy Digestion
Did you know that the fibre in whole grains can help digestion in various ways? For example, whole grain fibre contains probiotics. As a result, they can help feed your beneficial gut bacteria, which are essential for digestive health.
8. Reduces Chronic Inflammation
Inflammation is the primary cause of many chronic diseases. However, previous research suggests that whole grains, like those found in brown bread, can help reduce inflammation. This is because whole grains are high in fibre. According to one study, women who ate whole grains had a lower risk of dying from chronic diseases caused by inflammation.
9. Glycemic Index Low
Because of its low glycemic index, brown bread poses minimal risk to diabetics, cardiac patients, and obese people. Processing brown bread contains no added sugars, resulting in a low glycemic index. Therefore, consuming brown bread can help to control diabetes and reduce the risk of cardiovascular disease and obesity. Furthermore, brown bread is more satiating and filling and helps one stay active and healthy.
Is Brown Bread Safe For Diabetics
Brown bread is made from whole wheat flour and has a low glycemic index. It can be consumed by anyone, including Keto dieters and people with type 2 diabetes, who are advised to consume foods with a low glycemic index. However, carbohydrate-rich foods can cause individuals' blood sugar levels to spike. While many types of bread are high in carbohydrates, healthier alternatives are always available today.
When deciding which bread to buy as a diabetic, you should carefully read the nutritional information. Individuals with diabetes should eat whole-grain bread or brown bread instead of white bread, according to the ICMR.
Because whole grain foods have a lower GI, they are better for controlling blood glucose levels. As a result, they have a slower effect on blood glucose levels than refined carbohydrate foods.
As you have gone through the essential considerations for brown bread, there are many other factors to consider when purchasing brown bread. Please carefully read the ingredients list before buying a pack of brown bread. Check if 'whole wheat flour' is mentioned in the ingredients list.
The Final Say
Brown bread has many health benefits. Brown bread is also packed with fibre, which helps with digestion; however, people who are gluten intolerant should avoid wheat, barley, and rye. Instead, consider eating it daily to improve your health and longevity. Overall, brown bread can be healthy if consumed in moderation and without allergies or intolerances.
1. Can brown bread be eaten daily?
Yes, you can eat brown bread every day, just do not 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, and controls blood sugar levels.
2. What are the disadvantages of brown bread?
One significant side effect of eating whole wheat bread is that it can possibly cause gastrointestinal issues for people with IBS, like bloating, stomach cramps, and constipation.
3. Which is healthier brown bread or rice?
Whether you choose rice or bread depends on your nutritional goals, as rice provides more vitamins and minerals. Still, bread is lower in calories and carbohydrates. So whichever you choose, opt for the whole-grain version for the best health results.
4. Does Brown Bread Increase Weight?
Brown bread is rich in fibre, keeping you fuller for long hours. Moreover, it is also low in calories. So, eating brown bread in moderation would not increase weight.
5. Does brown bread affects heart health?
As per a study at NIN, the whole grain diet that includes 100% wheat-made brown bread is associated with a reduced risk of heart disease. It also helps in achieving optimal health. Therefore, everyone should include brown bread in their diet.
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