zig
0

Notifications

  • You're all caught up!

Why Is Brown Bread Healthy?

by
author image Lillian Downey
A Jill-of-all-trades, Lillian Downey is a certified Responsible Sexuality Educator, certified clinical phlebotomist and a certified non-profit administrator. She's also written extensively on gardening and cooking. She also authors blogs on nail art blog and women's self esteem.
Why Is Brown Bread Healthy?
Look for 100 percent whole-grain breads. Photo Credit Nastco/iStock/Getty Images

The recent rise in popularity of whole grains has the masses trading in their spongy white slices for something more nutritionally -- and physically -- dense. If you rely on color alone, however, you may not chose a bread that contains fiber and nutrient-rich whole grains. That's because not all brown breads are created equal.

Brown Isn't Necessarily Better

Wheat bread has a reputation for being the healthier choice. The truth is, many wheat breads are just white breads in disguise. They contain the same processed white flour as white bread with the addition of sugars or colorings to give them their darker appearance. Having a darker color isn't a reliable indicator of nutritional value. The phrase "wheat" on the label misleads consumers because most breads contain wheat, even white breads.

Whole Grains are Key

Whole-grain breads have a nutritional edge over breads with just processed grains because whole grains retain the germ and bran portion of each grain. The bran packs bread with fiber and ups the magnesium, vitamin E and essential fatty acids. Breads without whole grains cast these parts of the plant aside and the nutritional content takes a hit. Make sure the bread you choose lists "100-percent whole wheat" on the packaging or "whole-grain wheat" in the ingredients list.

Benefits of Whole Grains

Bread manufacturers can add nutrients back into the breads through the fortification process, but not fiber, according to the U.S. Department of Agriculture. Whole-grain bread helps you meet your daily fiber intake. The extra fiber in whole grains helps give you that full feeling. It also keeps you full longer, which can help promote weight loss.

Fiber helps regulate your digestive system and lowers cholesterol. Since whole grains take longer to digest than processed grains, they have less impact on your blood sugar, which can help control food cravings.

Make at Least Half of Your Grains Whole

The USDA recommends that half the grains you eat each come from whole grains. It recommends 3 oz. of whole grain per day, and those grains can come from any combination of whole and processed grains. This is important because many brown breads contain a mixture of whole grains and processed grains.The USDA emphasizes that there is room for processed grains in a healthy diet as long as they're balanced with whole grains and not eaten in excess.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.