Food For Thought: Which Option Is Healthier, White Or Brown Bread?

Bread is the most commonly consumed staple food in India and around the globe. As there is mention of the expiry date and manufacturing date in the bread packets, there is growing customer satisfaction among consumers. According to TechSci research’s 2020 report, white bread is still the most consumed type of bread in India though the consumption of brown bread is expected to grow at a faster rate as people are becoming more and more health-conscious. A growing number of consumers are also preferring baked food items over fried foods which can further amplify the consumption of bread.

Nutritional Value Of White And Brown Bread

White Bread (30g)	Nutritional Content	Brown Bread (30g)	Nutritional Content
Energy (kcal)	80	Energy (kcal)	73
Carbohydrates (gms)	15	Carbohydrates (gms)	14
Protein (gms)	2.2	Protein (gms)	2.9
Fats (gms)	0.9	Fats (gms)	0.8
Fiber (gms)	0.7	Fiber (gms)	2.5
Other nutrients		Other nutrients
Calcium (mg)	45	Calcium	22
Iron (mg)	1.1	Iron	0.9
Sodium (mg)	204	Sodium	158
Potassium (mg)	30	Potassium	76

Benefits Of Bread

Now that you know the nutritional values of bread, let us look at some of the health benefits of bread.

1. Rich In Fibre

Brown bread has more fibre than white bread and hence is better for diabetics. Fibre can slow the absorption of sugar and thus raises the blood sugar levels slowly.

2. Brown Bread Is Lower In Sodium Than White Bread

Foods higher in sodium can contribute to high blood pressure or cardiovascular diseases. Brown bread is a better choice for individuals especially the one with high blood pressure.

3. Brown Bread Is A Better Source Of Nutrients

Brown bread contains B vitamins, potassium, manganese, iron, phosphorus and zinc than white bread. Hence brown bread is a better source of nutrients than white bread.

Watch this video to bust a common myth about brown and white bread!

Which Is More Easily Available: White Or Brown Bread?

Unfortunately, white bread is more easily available and is more economically viable than brown bread. White bread is also more affordable and cheaper than brown bread.

Nutritional Recipes

Now that you know the facts about bread, let us look at some of the tasty recipes that can be prepared using bread.

1. Bread Veggie Tartlets

This tasty dish can be consumed as an evening or a mid-morning snack.

Cooking time: 30-35 mins

Nutritional values (1 piece approx)

Energy: 15 kcals

Carbohydrates: 5 gms

Protein: 1 gm

Fat: 0.5 gms

Ingredients:

• 10-12 slices of brown bread
• 2 tbsp butter
• 2 medium chopped onions (chopped finely)
• 3 green chilies (chopped finely)
• 1 tbsp whole wheat flour
• ½ cup milk
• ½ cup mixed vegetables (carrots, boiled peas, tomatoes)
• Salt to taste

Method:

1. Remove the side parts (crust) of the bread.
2. Grease a baking tray using butter. Apply the other half of the butter to bread slices and bake the bread slices for 15 minutes at 200℃.
3. In a pan, heat butter and fry the onions and chillies. Add the vegetables and cook for a few minutes. Add salt and mix well.
4. Fill the vegetables in the tartlet and serve.

2. Bread Spinach Pakora

This tasty recipe can be consumed with chai as an evening snack.

Cooking time: 20-25 mins

Nutritional values (1 serving approx)

Energy: 195 kcals

Carbohydrates: 20 gms

Protein: 5 gms

Fat: 15 gms

Ingredients:

• 1 ½ cup bread crumbs
• 2 cups spinach
• 1 cup besan
• 1 medium onion
• 1 tsp chilli powder
• 1 tsp turmeric powder
• 1 tbsp ginger garlic paste
• 1 tsp garam masala
• Salt to taste
• Oil for frying

Method:

1. In a bowl, combine all ingredients with water and knead it into a dough.
2. In a kadhai, heat oil. Fry the pakoras till they turn into golden yellow colour.
3. Serve hot.

3. Bread Bhurji

This tasty and nutritious recipe can be consumed for breakfast and can be a total delight for egg lovers!

Cooking time: 10-15 mins

Nutritional values (1 serving approx)

Energy: 45 kcals

Carbohydrates: 4 gms

Protein: 2 gms

Fat: 3 gms

Ingredients:

• 10-12 brown bread slices
• 1 cup curd
• 1 tsp turmeric powder
• 1 tsp jeera
• 1 tsp ginger garlic paste
• 1 medium onion (finely chopped)
• 1 tsp chaat masala
• Oil to taste
• Salt to taste

Method:

1. Combine turmeric powder, curd, bread and salt in a bowl. Add water and mix well.
2. In a pan, heat oil and add jeera. Let it crackle.
3. Add ginger-garlic paste, onions and saute till the onions turn translucent.
4. Add the bread mixture and saute till the bread turns brownish in colour.
5. Serve hot with chaat masala.

4. Bread Almond Icecream

This tasty ice cream is prepared using brown bread. It can be a delight for children!

Cooking time: 10-15 mins

Nutritional values (1 piece approx)

Energy: 150 kcals

Carbohydrates: 12 gms

Protein: 2.5 gms

Fat: 2 gms

Ingredients:

• 2 cups skimmed milk 
• 2 tsp cornflour
• 3 tsp low fat cream
• ¼ cup toasted brown bread crumbs
• 1 tsp vanilla essence
• 2 tbsp crushed almonds
• Powdered sugar to taste

Method:

1. In a bowl, combine 1 cup milk and cornflour. Keep it aside.
2. In a saucepan, boil 1 cup of milk and when it boils add the cornflour milk mixture and mix well. Keep it aside. Let the milk mixture cool for a while.
3. After the milk mixture cools, add the rest of the ingredients including bread crumbs, vanilla essence and sugar. Mix well.
4. Place the mixture in a refrigerator.
5. After the mixture sets, take it out from the fridge and add crushed almonds to it. Place it back in the freezer for 5 hours. Enjoy!

5. Bread Idli

This is a nutritious and quick recipe that can be consumed with chutney for breakfast or lunch.

Cooking time: 10-15 mins

Nutritional values (1 piece approx)

Energy: 40 kcals

Carbohydrates: 2.5 gms

Protein: 2 gms

Fat: 0.5 gm

Ingredients:

• ¾ cup bread crumbs
• 1 cup rava
• 1 cup curd
• Salt to taste
• Oil for greasing

Method:

1. In a bowl, combine bread crumbs, rava, curd and salt. Add 1 ½ cup of water and mix well.
2. Cover and keep aside for 20-25 minutes.
3. Grease the idli moulds with oil.
4. Pour the idli batter into idli moulds.
5. Steam for 10-15 minutes. Serve with coriander chutney or sambar.

6. Bread Choco Pudding

This tasty dessert can be consumed after a heavy meal or can be even served to your guests as well!

Cooking time: 20-25 mins

Nutritional values (1 serving approx)

Energy: 145 kcals

Carbohydrates: 15 gms

Protein: 3.5 gms

Fat: 6 gms

Ingredients:

• 5-6 slices of bread
• 1 tbsp butter
• 2 cups low fat milk
• 1-2 eggs
• 3 tbsp crushed almonds
• 50 gms melted chocolate
• 2 tsp vanilla essence
• Sugar to taste

Method:

1. Cut the bread into triangular shapes and apply butter to bread slices. Keep it aside.
2. In a saucepan, boil milk. Take the milk off from the pan after it boils. 
3. Break eggs and add these eggs to the milk. Mix well.
4. Add vanilla essence to the milk.
5. Spread the milk mixture onto the bread along with melted chocolate.
6. Bake the bread pieces for 5-10 minutes. Serve hot or store in a refrigerator for an hour and serve cold.

Key Takeaways

1. Check the ingredient list on the back of the bread packet to determine whether it’s actually whole wheat bread.
2. Whole-wheat bread can be prepared using various preservatives or additives as well which can be harmful to your health. Hence it is essential to look at the ingredient list of brown bread packets.
3. Bread can be prepared using added sugars or syrups. Avoid using such bread as they are high in sugar.
4. Gluten-sensitive people can opt for gluten-free bread available online.
5. Whole-grain or multigrain bread is more suitable for diabetics than white bread.

Confused about which grains to include in your diet? Here’s a quick guide on jowar vs wheat nutrition to help save the day.