Brown Bread vs White Bread: Which is better?

White Bread or Brown Bread, which is better? This is an age-long debate that doesn’t seem to end.

Some people consider brown bread a healthier choice, but is it really so?

Today, we are going to discuss White and Brown bread and hopefully end this debate.

So join us and read through the article to get everything you need to know about both these breads.

A Brief History

Breadmaking is an ancient process dating back to the Neolithic period, around 12000 years old. However, different grains, other than wheat and barley, were used to make bread in those times. White and brown bread are made using wheat grains. Let’s take a look at the history of both these breads:

White Bread

Wheat was quite an expensive grain to grow in the past, and the whole process of making white bread was complex. It involved sifting and other methods to produce pure white starch. This is why white bread was reserved for rich people and special occasions. It wasn't until the 19th century that white bread became accessible to common people.

Brown Bread

After making White bread, the by-products of the wheat grains, including thirded flour, oats, rye, and other grains, were used to make brown bread. This made it a cheaper bread consumed by the poor and common people. It wasn't until the late 20th century that scientists revealed that white bread lost some essential nutrients in the making process, which were present in brown bread. People slowly started adopting brown bread as a healthier choice.

Also Read: 5 Foods To Eat and Avoid To Maintain Iron Levels

Which One is More Nutritious?

They are coming to the market's nutritional content of white and brown breads. Which one contains more nutrients? Although most commercialized breads offer almost the same nutritional value as each other, Brown bread is still believed to have a higher nutritional value than normal white bread. So, here is a comparison table for nutritional values between white and brown bread:

NUTRIENT	NUTRITIONAL VALUE
	White bread(per slice- 25g)	Brown Bread(Per slice- 33g)
Calories	67 Kcal	87 Kcal
Total fat	1 g	2 g
Carbs	13 g	17 g
Protein	2 g	3 g
Fiber	0.6 g	2 g
Iron	0 mg	1 mg
Calcium	29 mg	39 mg
Sodium	170 mg	158 mg
Manganese	0.14 mg	0.72 mg
Potassium	25 mg	76 mg
Niacin	0.8 mg	1.12 mg
Thiamine	0.096 mg	0.084 mg

Looking at these nutritional values, it’s hard to determine if brown bread is really better than normal white bread. Both of these stats are from commercially produced breads available in the market. Commercial brands generally use refined or enriched flour to make both these types of breads. This is why the nutritional values are somewhat similar in both.

However,  these are some general nutritional benefits of Whole Wheat Brown bread over White bread:

Fiber Content

Brown Bread made of whole wheat flour offers a much higher fiber content than processed white bread. This makes brown bread easier to digest than white bread, and fiber-rich foods are healthy for the gut.

Micronutrients

Due to the whole wheat flour content, whole wheat Brown bread generally contains a good amount of micronutrients like B vitamins, potassium, thiamine, and other minerals. It also contains a higher amount of protein than White bread. This makes it a potentially better choice for consumption than processed white bread.

Glycemic Index

Brown bread has a lower Glycemic Index than white bread. This means it is less likely to spike blood sugar levels and can be preferred over white bread for diabetic people. A low glycemic index ensures that blood sugar levels remain balanced after consumption.

Also Read: 10 Healthy Carbs for People with Type 2 Diabetes

What is the Making Process?

The making process has been redesigned and refined over the years. Today, making bread is easy and requires little human effort for most commercialized brands. Although traditional bread-making ways exist, they’re not as prevalent as in the past. Have you ever wondered what the difference is between the making of white and brown bread? We’ll clear all your doubts! Let’s explore the making process of white and brown bread:

White Bread

White Bread is prepared from fine wheat flour, which is made using only the endosperm part of the wheat grain, excluding the bran and germ. The milling process of fine flour removes natural oils from the grain, reducing nutritional value but significantly increasing shelf life. Commercially produced white bread may also be treated with several bleaching agents to remove any yellow shade. Other chemical agents may also be used to help in the baking process.

Brown Bread

Contrary to the white bread-making process, brown bread is prepared from whole wheat flour, which contains bran and germ along with the endosperm. The milling process is the same as any other grain milling process; however, the natural oils in wheat grains are retained in whole wheat flour, giving it an additional nutritional value. Commercially produced brown bread may also contain certain coloring and baking agents. However, certain brands do not use these chemicals and claim to be 100% organic.

Which One is Healthier?

Coming to the most awaited question: which is the healthier option? Everyone wants to know which bread is healthier—white Bread or Brown Bread.

The short answer to this question is- Neither! You heard it right. Nowadays, brown bread is being marketed as a healthier alternative to white bread. But the truth is that most commercially produced brown breads are made of the same refined or enriched flour as white bread. Coloring agents like molasses, coffee, or artificial coloring give it that brown color.

This makes Brown bread as unhealthy as its counterpart. So what can we do? 

The best solution is to bake your bread. This way, you can keep track of all the ingredients you put in your bread and make a perfect, healthy bread.

Or you should stick to the desi, old, homey food Rotis. Roti made from whole wheat is far more nutritious than white or brown bread. 

The next time you see someone debating white vs. brown bread, make sure you get their facts straight!

What are Some Other Healthy Bread choices?

Apart from eating processed white or brown bread, a few other bread choices may be healthier to include in your diet. Here are some healthy bread options for you:

• Sprouted Whole-Grain Bread, made using flour prepared from freshly sprouted whole grains, contains more antioxidants and minerals than normal bread.
• Flax Bread: Made from whole grain flour and flax seeds, it is quite nutritious and a rich source of omega-3 fatty acids.
• Oat Bread: Made from whole wheat flour and oats, it is a healthy bread rich in fiber and other macronutrients like thiamine, magnesium, and zinc.
• Gluten-Free Bread: This bread is a great option for people with gluten sensitivity or celiac disease as it is made with gluten-free grains such as almonds, tapioca, brown rice, etc.

The Bottom Line

Bread is an ancient food that has existed with us for millenniums and millenniums and is still a part of our staple diet in many cultures worldwide. White bread and Brown bread are also quite popular food choices for breakfast. However, it is hard to find healthy, unprocessed bread after industrialization and commercialization. Both white and brown bread contain a lot of additives and aren't a nutritious food source anymore. Long-term and high consumption of processed bread is unhealthy and should be avoided. Instead, you should explore other options like traditionally prepared, unprocessed bread and even Roti, which is quite healthy bread that can be prepared at home. 

So, to conclude, neither brown bread nor white bread is a significantly healthier choice, and both should be consumed in moderation.

Also Read: Curd Benefits: A Delicious Superfood for Your Health and Wellness