White vs. Brown bread: Which one should you eat? | The Times of India (2024)

FAQs

Which is better to eat white bread or brown bread? ›

In terms of calories content, there is not much difference between the two types of bread. When it comes to nutrients, brown bread definitely has more nutrients than white bread. But not all brown breads available in the market are healthy. The manufacturers at times add colour in white bread to make it appear brown.

Brown bread is high in fiber and considered more nutritious as compared to its white counterparts. Besides, it also contains magnesium, folic acid, zinc copper and manganese, vitamin B6 and E. On the other hand, the white bread is bleached using chlorine dioxide, potassium bromate as well as benzoyl peroxide.

From health perspective, flat breads made of whole wheat flour (roti/paratha/chapati/phulka) are better than the ones made with all-purpose flour (naan & kulcha). If you're new to this kind of food, I insist you to try all varieties of Indian breads.

Conclusion:Considering the points mentioned above, it is evident that roti is a healthier and more nutritious choice compared to brown bread. Roti is made from whole wheat flour, free from harmful chemicals and preservatives, and does not involve fermentation.

Look for “whole grain,” “whole wheat,” or “whole meal” on the label. If a loaf contains 6 grams of fiber per 100 g, it's rich in fiber. Choose breads with plenty of intact grains, like oats, barley, and quinoa, as well as seeds, if you can eat these.

Like white rice, plain white bread is easier to digest than breads made with whole grains like wheat bread. This is because white bread is lower in fiber than other baked goods. Since white bread is a pantry staple in many households, you likely already have this food in your kitchen.

White bread is a processed food with low-quality carbs. Plus, it can contain added sugar. So, eating white bread can cause large blood sugar spikes, which aren't good for your health. For the remaining 45% of people, it's OK to enjoy white bread in moderation — around 2 or 3 times a week.

Whole grains, such as brown rice, brown bread and cereals, are very high in fibre. Fibre increases your body's levels of good cholesterol by reducing the amount of bile absorbed into the intestines. When this happens, bile has no reason to stick around, so it leaves your body along with all your food waste.

Try switching to whole-wheat or whole-grain varieties. These types of bread are also high in fiber, which can help lower your cholesterol. You might also try low-carbohydrate varieties of bread, but make sure that you check out the fat and fiber content on the food nutrition label before you make your choice.

When we think about Indian cuisine, the first things that come to mind are naan and curry. Naan is leavened flatbread prepared with all-purpose flour, wheat flour or a combination of both. Traditionally, it is cooked in a tandoor (or clay oven), but these days oven-baked naan bread is quite popular.

What is the healthiest Indian food to eat? ›

Choose Grilled or Tandoori Dishes

Popular choices include Tandoori Chicken or Tandoori Paneer (cottage cheese). These dishes are not only lower in calories and saturated fats compared to their fried counterparts but also retain the essence of Indian flavors.

Whole grain breads are higher in dietary fiber, which is important for digestive health, maintaining a healthy weight, and reducing the risk of chronic diseases like heart disease and diabetes. White bread, lacking in fiber, may lead to quicker spikes in blood sugar levels and less satiety after eating.

Roti is made from wheat so it has more nutrients when compared to rice. A small 6-inch roti contains almost 71 calories, 3 gm protein, 0.4 gm fat, and 15 gm carbohydrates. Rice has less amount of phosphorus and magnesium when compared to wheat.

Brown bread is made using all parts of the wheat grain, which means that this bread contains nutrients from every part of the wheat grain. The bran also gives whole wheat bread a more prominent texture and nutty flavour.

Yes, you can eat brown bread every day, just don't 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.

What could you eat that's better? Try swapping white bread for whole-grain bread, as this scores better than white bread for your health. Store-bought whole-grain bread is still a processed bread, but it has more fiber than white bread, which makes it a better option for your gut microbes.

Many types of brown and wholemeal bread contain higher levels of sugar than white loaves, a Telegraph analysis shows. A number of popular manufacturers are adding sugar to bread seen as a “healthier” option, while equivalent white loaves remain free of the substance.

100% wholemeal wheat bread

Slice for slice, when you eat wholemeal bread, you get more iron and twice the zinc and fibre than the equivalent white loaf. However, even wholemeal bread may contain additives. These may include emulsifiers, flour treatment agents and dough improvers, as well as sugar or dextrose.

And unlike white bread, the starch in potatoes hasn't been refined to deplete nutrients. Potatoes also deliver niacin, vitamin B6, folate, vitamin C and magnesium. They're a great source of potassium, which helps regulate blood pressure.