Brown bread vs. white bread — which one is healthier?

Brown bread vs. white bread — which one is healthier?

BAsu Kumar   10:08 AM

The rise in popularity of whole grains has got most of us to choose something which is more nutritionally dense than something which is better to taste. The fact is, any bread which is made of whole grains has a nutritional edge over other kinds of bread. In recent times, it has almost become a diet fad among people.

Let us look at reasons on how brown bread earned the reputation of being a healthier option.

Nutrients

Made from whole wheat, brown bread is more nutritious and a healthy snack option as compared to white bread. Whole wheat grains are rich in fibre and are associated with a number of health benefit The brown bread also contains greater amounts of essential nutrients such as vitamin B-6 and E, magnesium, folic acid, zinc copper and manganese. On the other hand, white bread is low in fibre but contains more calcium than brown bread. You can opt for a few brands of white bread, like Daily Bread, that come with fortified vitamins and fibre.

Manufacturing

While manufacturing white bread, the manufacturers remove the bran and wheat germ from wheat flour and then bleach it white with compounds such as potassium bromate, benzoyl peroxide and chlorine dioxide gas. When inhaled, swallowed or absorbed in large doses, these compounds can cause a lot of health problems. On the other hand, the germ and bran of brown bread are not removed while manufacturing, thus keeping the nutrients intact.

Calorie count

White bread contains additive sugars and is thus higher in calories as compared to brown bread. If you are including white bread in your diet, make sure that you do not consume more than two slices in a day, whether it is your sandwich or your pizza.

Glycemic Index

Foods with low glycemic index are healthier because they do not cause any spike in the blood sugar levels. Brown bread is low in glycemic index as compared to white bread, which means that it would not affect your blood sugar levels, which in turn would contribute to better health and lowered risk of diabetes, obesity and other cardiovascular diseases.

Tips to keep in mind

·        Not all brown breads are made of 100% whole wheat. To make sure that you buy the most nutritious bread, make sure you read the label and check the ingredients present in it. The first ingredient listed should either be whole wheat or whole meal flour. If the label reads ‘enriched’ it means that the flour used in the bread is the same as the one in white flour.

·        The presence of the ingredient caramel in the bread would mean that the same white bread has been coloured to brown.

·        Always make sure that the bread contains the fewest ingredients possible to ensure that you are buying the healthiest one.

Image source: Getty Images

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health benefits

Benefits of omega 3 fatty acids

Benefits of omega 3 fatty acids

BAsu Kumar   9:33 AM

Omega 3 fatty acids seem like the ‘panacea’ for good health. Found in fish such as salmon, mackerel, sardines, tuna, herring, soybean, flaxseed, pumpkin seeds, spinach, walnuts and salad greens, omega 3 fatty acids can be easily included in your diet. However, supplements are also available. Here are 10 health benefits of this diet marvel:1.     Improves blood cholesterol levels:     According to studies, fish, fish oil and walnuts can decrease triglyceride levels. People who eat fatty fish tend to have increased HDL cholesterol and decreased triglycerides.2.     Prevents heart disease:     A diet low in saturated fat and rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids) helps prevent heart disease. Fish oil has been shown to reduce arrhythmias (irregular heartbeat), risk of stroke and helps prevent and treat atherosclerosis (hardening and narrowing of artery). Fish oil supplements taken after a heart attack cuts the risk of having another heart attack.3.     Regulates important physiological functions:    Some studies suggest that Omega-3 fats play an important role in the production of prostaglandins which are known to regulate important physiological functions like blood pressure, blood clotting, nerve transmission, allergic responses, etc.4.    Helps in Diadetes:     According to a Finnish study, men who consumed omega-3 fatty acids were 33% less likelier to develop type 2 diabetes than men who didn’t. It is recommended that you eat fish twice a week. 5.     Helps improve symptoms of Rheimatoid Arthritis:     Various studies have found that fish oil supplements EPA and DHA significantly reduced stiffness and joint pain of rheumatoid arthritis (RA). They also seem to enhance the efficacy of anti-inflammatory drugs.6.     Reduces depression levels:      Researchers have found that people eating foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to increase the effects of antidepressants and help reduce mood swings.7.     Increases bone strength:    Omega-3 fatty acids may help increase calcium levels in the body thereby improving bone strength, although not all results were positive. People with deficiency of essential fatty acids EPA and GLA may have more bone loss than those with normal levels of these fatty acids.8.     Protection against Dementia and Alzheimer’s:      Decreased intake of omega-3 fatty acids is associated with increased risk of dementia. Scientists believe that omega-3 fatty acid DHA is protective against Alzheimer’s disease and dementia. 9.     Reduces risk of cancer:     An Omega-3 fatty acid rich diet seems to reduce the risk and prevents worsening of colon cancer. Women who eat foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer and prostate cancer. Low fat diet including omega-3 fatty acids from fish or fish oil helps prevent the development of prostate cancer. 10.    Slows aging:     According to researchers, taking enough omega-3 fatty acid supplements could slow a key biological process linked to ageing. 

SOURCE

http://www.thehealthsite.com/diseases-conditions/omega-3-fatty-acids-why-you-need-them-in-your-diet/