FACTS ABOUT BROWN BREAD VS WHITE BREAD
Many active people and those watching their waistlines choose
brown breads as a smart eating choice. But as it turns out, not all brown
breads are created equal. The truth is, many so called brown breads on grocery
store shelves are made with wheat flour, the exact ingredient in white breads,
with bran or colouring mixed in. The key ingredient in healthier brown breads
is whole wheat or wholemeal flour. So its worth checking the label!
Breads and
fat
Many diets suggest avoiding bread (especially white bread)
which, like pasta, is a simple carbohydrate that if not burned off turns to
fat. Simple carbs are especially associated with the hard to target fat around
the middle area.
As well, white bread contains a large proportion of high GI
(glycemic index) carbohydrates. These carbohydrates cause sugars to be released
quickly into the bloodstream. This causes a rapid rise in blood sugar levels
which triggers a similarly rapid release of the body’s own sugar regulating
hormone, insulin. You’ll store more fat and kill your energy after you consume
these types of bread. Not good if you’re heading into a long day of school,
work, or training.
White vs. Brown Bread
A real brown bread is healthier than white bread because the
wheat flour used to make brown bread is less processed compared to wheat flour
used for making white bread. During the processing of the wheat flour for
making brown bread the bran and germ in the wheat grain are not removed. The
bran is the part of wheat grain that is rich in fibre, while germ is the inner
part of wheat grain which is packed with nutrients, Vitamins B and E as well as
phytochemicals.
Traditional white bread is made with refined flour, meaning that
the wheat and grains used has been milled so that the bran, germ, and endosperm
are removed. Since parts of the grain are removed in the milling process, much
of the wheat’s original fiber, vitamin B, and iron content have been removed.
In an attempt to restore some of its lost properties, manufacturers can enrich
white bread or flour to re-add the b vitamins and iron; dietary fiber, however,
is lost and not replaced.
Brown bread is a designation often given to breads made with
significant amounts of whole grain flour, usually rye or wheat. The simplest
way to know real brown bread is checking the label. All authentic brown bread
should show that they are manufactured with whole grain/meal and not enriched
wheat flour. Check the label to see if the brown bread includes wheat flour,
enriched flour, hydrogenated oil or caramel. Brown breads with any of these
ingredients are not considered “real” brown breads. A quick look at the
ingredients in brown bread will reveal that about half contain wheat flour!
• Wheat bread: wheat bread, made from wheat flour is made with
milled wheat, which no longer has the bran and germ of the whole grain wheat,
which holds the important nutrients. This term may be confusing, so look for
“whole wheat flour” instead of just “wheat flour.”
• Multigrain
bread or “made with whole grains”: if the ingredient or package does not list
whole grains as the first few items, multigrain bread can be made with more
than one type of milled grain, and only contain a very small portion of whole
grains.
• Brown
colored bread: just because a loaf of bread is brown in appearance does not
mean that it is made with whole wheat. Manufacturers can use coloring agents or
molasses to add color to their bread, so it can actually be white bread in
disguise.
• “High in
fiber”: manufacturers may add additional fiber to their bread, but it does not
make it whole wheat bread. It can be white bread with added fiber.
Choose wisely
This is not too say that white and brown breads are exactly the
same. If you compare the labels of whet and brown breads of your favourite
brand, you will probably find that the brown bread still has more dietary
fiber, making it the wiser choice. And there may be times when some people ned
o carbo-load with white bread, especially body builders. What’s important to
remember is not to confuse all brown breads with the much healthier whole grain
alternatives. Do your research and read your labels for the choice that’s right
for you.
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