The Brown Bread story
I was introduced to the healthy brown bread when I was probably 8 or 9 years old and I would accompany my grandfather to the Taj cake shop as a part of his evening walk to buy brown bread. I didn’t know what this brown bread was all about and why he insisted on eating only that variety of bread, but all I knew that Taj was the only shop you could purchase brown bread .As I grew up I learnt that the reason grandpa insisted on eating that kind of bread was that he was trying to loose weight and pursue a healthy eating lifestyle. Over the years I too inherited this quality of eating brown bread from him. So I whenever I eat out, especially sandwiches I insist on having brown bread. Let me share with you some interesting experiences related to brown bread
Kailash Parbat- Lokhandwala
I look at the menu, not in a mood to eat any chaat so order for a brown bread grilled veg sandwich. Minutes later what appears on my table is a sandwich made out of white bread and grilled with tons of butter or ghee turning it brown.
When I ask the waiter why he is served me white bread.
He replies “Madam yeh brown bread hi hai na, dekhiye brown colour he to hai”.( Mam look at the colour of the bread, its brown, brown bread)
Ginger Marie, Lokhandwala
I never expected a brown bread mishap to happen here atleast. Some really good sandwiches in offer at this eatery. I order for a Italian panni and enquire if they have brown bread in it. They do have brown bread in panni, am excited an await my sandwich.
Two big disappointments, firstly what arrives is not a panni but a veg grilled sandwich with exotic vegetables but in white bread
When I ask the waiter, his answer is “this is brown bread we make here”. Not an answer I would expect from a cozy and nice eatout like Ginger marie. Although the sandwich was really good
Jumbo Vada pav- This is something I was really impressed by. Jumbo vada pav give you vada pav in brown bread.
But how many of these so called brown breads are brown
Lets read some gyan on brown bread to find out
Being brown doesn't make bread necessary whole wheat or whole grain! Some brown bread indeed is added with brown coloring. You may find it listed on the label usually as "caramel coloring"!!! In addition, the term "multi-grain" bread, "rye" bread, "5 grain" or "7 grain" bread also doesn't mean that they always use whole grain in their formulation. In United States and Canada, only bread labeled with "whole wheat" truly uses whole wheat flour in their processing. Other "wheat bread" may simply use a combination of white refined flour and whole wheat flour. The key word to look for is "whole"!!
What are lost when whole grains are refined when making whole grain bread?
Whole grains contain fiber
such as Vitamin E
, iron, magnesium
, zinc and B vitamins. When whole grains are refined, all of the above are completely or partially removed. Among the above, more than 50% of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pentothenic Acid), Vitamin 6, Folate and Vitamin E are lost during the milling process. In addition, whole grains also contain lignans, phenolic acids, phytoestrogens, and other phytochemicals may help reduce the risk of heart disease, cancer, and diabetes.
By law, the flour manufacturers must fortify white flour with Thiamine, Riboflavin, Niacin, Folate and Iron to replenish the loss during the refining process.
Click here to find out the functions of the above vitamins: Vitamin Guide
The Amazing Fiber
One of the beneficial nutrient fiber is removed in the refining process and hence can be found in abundance in whole wheat bread but not white bread. Fiber not only promotes health, it also help reduce the risk for some chronic diseases. For instance, fiber prevents constipation
, hemorrhoids and diverticulosis. Fiber is also linked to prevent some cancers especially colon and breast cancer
. In addition, fiber may help lower the LDL cholesterol (the Bad cholesterol
) and the total cholesterol therefore reducing the risk of heart disease. Furthermore, fiber can help lower blood sugar therefore help better manage diabetes. Last but not least, fiber may help keep you trim as it contains 0 calories and often keeps you feeling full.
If you have any brown bread experiences do write in