Bread Shelf Confusion

Should I pick brown or white bread?

Source: WikiCommons

Most of us face this confusion everyday at bread shelf. Health concious fellows may pick the brown one as natural brown or dark brown colour relates to the presence of whole grain; which is dense in nutrients, antioxidants and phytochemicals.

This colour impression is missleading. There is a diffrence between brown and bran or whole grain bread. Brown colour bread may contain caramalized suagr or some colouring agent giving characterstic colour of whole wheat bread. 

Whole grain bread is made up of whole wheat flour having grem, bran and starchy endosperm. Have a look at structure of whole grain.

Source: Jovinacookitalian

For white bread production refined flour is used. The refining process sift out nutrient rich bran and germ, leaving the starchy endosperm. White bread lacks nutrients of bran and germs like Fiber, vitamin E and B, magnesium, manganese, iron, phosphorous, potassium and zinc. Also, white bread and brown colour bread contains large proportion of high glycemic index carbohydrates. 

So next time when you are facing the bread shelf, read the ingredients list at the label to make the right choice. 

Health Benefits Of Fiber

Statistical data shows that cardiovascular diseases are the most prevalent cause of death worldwide. Dietary patterns and life style practices such as smoking, physical activity significantly affect cardiovascular heath. Epidemiological studies associate high dietary fiber intake with lower prevalence rate of coronary heart diseases, stroke and hypertension. Studies suggest high fiber consumption reduces major risk factors such as diabetes, obesity and dyslipidemeia.

Many cohort studies stated that high fiber consumption,specifically whole grains are associated with a significantly lower CVD risks. While cereal fibers are found to have very similar effects of whole grains. 26% reduction in stroke prevalence is allied with higher whole grain intake. In French and Chinese studies, high fiber consumption was linked with lower prevalence of hypertension, lower total serum cholesterol and triglyceride value than were lower intake. Chinese study also associated lower BMI with high fiber consumption. Persons with high fiber consumption levels have a 29% lower risk of CHD. Increased fiber intake modestly lower the blood pressure of normal people and also reduces systolic & diastolic blood pressure for hypertensive individuals by -6mm of Hg and -4 mm of Hg respectively.

Individuals with the highest level of dietary fiber consumption have 29% reduced risk for developing diabetes as compared to those with lowest intake. Randomized controlled clinical trials illustrated that moderate increase in dietary fiber intake are linked with improved fasting glycemia and insulinemia and increased insulin sensitivity for non diabetics. Randomized controlled clinical trials for diabetic individuals also suggest moderate increase in fiber utilization improves glycemic control.

 High fiber foods or supplements are likely to improve heart health, blood pressure, serum lipoproteins and also assist weight management. 

Worriers Against Cancer -- Fiber

Very few specific foods or drinks have been shown to significantly increase or reduce the risk of cancer. EPIC studies have found that eating foods high in fiber can reduce the risk of bowel cancer.  Some other large studies also support these findings. But few found that fiber does not affect bowel cancer risk, these studies don’t represent large populations.

Fiber could protect against colorectal cancer in different ways like

• It triggers the production of helpful chemicals. Bacteria in the bowel interact with fiber to produce several chemicals including butyrate.
• Soluble fibers increases the frequency of bowel movements, hence reducing the residence time of harmful chemicals in the body.
• Bioactive compounds in fiber sources also play important role in cancer prevention.