WHY YOU MUST GRAB A SLICE AT THE SLIGHTEST OPPORTUNITY
Aug 16, 2009
BROWN BREAD<br><br><b>By R. Harshbarger</b> <br><br>While grocery shopping, many prefer white bread to brown because it is slightly cheaper, sweeter and has a longer shelf-life.
BROWN BREAD
By R. HarshbargerÂ
While grocery shopping, many prefer white bread to brown because it is slightly cheaper, sweeter and has a longer shelf-life.
However, brown bread is richer in micro nutrients and fibre, while white bread is almost starved of nutritional value. Although white bread might be sh100 or sh200 cheaper, brown bread will give your family’s diet much more energy, vitamins and fibre.
What is the difference?
According to Gloria Kirungi, a nutritionist at Mildmay Medical Centre, the husk is removed from the whole grain kernel during processing of white bread.
Unfortunately, the husk is a rich source of fibre, vitamin B, vitamin E and also has some protein. Removing the husk during the processing of white bread strips the final product of most of its nutrients.
The processing is meant to give white bread a longer shelf-life. Whole wheat bread is difficult to store and transport due to its higher oil content and can easily become stale.
According to Kirungi, white and brown bread have almost the same amount of energy calories, but a slice of brown bread has almost double the protein and much more micro nutrients. Brown bread is a good source of thiamin and niacin, elements that are part of the vitamin B complex, and are crucial in keeping the body’s nervous system and muscles functioning.
The body has a hard time storing thiamin and can be completely depleted of its store of thiamin within two weeks if the diet is not well-balanced.
Severe deficiencies can lead to damage of the nervous system, heart and brain.
Brown bread is also an important source of riboflavin, another vitamin B that is key for the body’s cells and important in how the body manages energy. “Riboflavin is essential for good appetite, digestion and healthy nerves,†says Kirungi. Adding that it is essential for efficient use of protein by the body and promotes growth and good vision.â€
What is more, brown bread is also a key source of dietary fibre, triple the amount of fibre in white bread.
According to Dr. Arabat Kansangaki, based in Kampala, the amount of fibre in bread and its overall nutritional value, is directly linked to how much of the grain’s husk is removed during processing.
Fibre is crucial for eliminating waste and toxins in the body and makes one feel full for a longer time, therefore, it is useful for people trying to reduce their weight.
In addition to fibre, Kirungi says brown bread is a source of minerals like iron, zinc, magnesium and selenium. These are extremely important for your blood, skin and immune system.
Iron is necessary for the cells in your body to receive oxygen and iron deficiency will result in fatigue, poor work performance and a weak immune system.
Zinc strengthens your immune system, allowing you to fight disease and heal your body when ill, while magnesium is vital to the functioning of the muscle and nerves. Selenium is a mineral that strengthens the immune system and is a source of antioxidants that may help fight cancer.
Store brown bread carefully in its bag to maintain its shelf life as long as possible. Although white bread is more popular, brown bread could be the solution to your family’s dietary problems.
By R. HarshbargerÂ
While grocery shopping, many prefer white bread to brown because it is slightly cheaper, sweeter and has a longer shelf-life.
However, brown bread is richer in micro nutrients and fibre, while white bread is almost starved of nutritional value. Although white bread might be sh100 or sh200 cheaper, brown bread will give your family’s diet much more energy, vitamins and fibre.
What is the difference?
According to Gloria Kirungi, a nutritionist at Mildmay Medical Centre, the husk is removed from the whole grain kernel during processing of white bread.
Unfortunately, the husk is a rich source of fibre, vitamin B, vitamin E and also has some protein. Removing the husk during the processing of white bread strips the final product of most of its nutrients.
The processing is meant to give white bread a longer shelf-life. Whole wheat bread is difficult to store and transport due to its higher oil content and can easily become stale.
According to Kirungi, white and brown bread have almost the same amount of energy calories, but a slice of brown bread has almost double the protein and much more micro nutrients. Brown bread is a good source of thiamin and niacin, elements that are part of the vitamin B complex, and are crucial in keeping the body’s nervous system and muscles functioning.
The body has a hard time storing thiamin and can be completely depleted of its store of thiamin within two weeks if the diet is not well-balanced.
Severe deficiencies can lead to damage of the nervous system, heart and brain.
Brown bread is also an important source of riboflavin, another vitamin B that is key for the body’s cells and important in how the body manages energy. “Riboflavin is essential for good appetite, digestion and healthy nerves,†says Kirungi. Adding that it is essential for efficient use of protein by the body and promotes growth and good vision.â€
What is more, brown bread is also a key source of dietary fibre, triple the amount of fibre in white bread.
According to Dr. Arabat Kansangaki, based in Kampala, the amount of fibre in bread and its overall nutritional value, is directly linked to how much of the grain’s husk is removed during processing.
Fibre is crucial for eliminating waste and toxins in the body and makes one feel full for a longer time, therefore, it is useful for people trying to reduce their weight.
In addition to fibre, Kirungi says brown bread is a source of minerals like iron, zinc, magnesium and selenium. These are extremely important for your blood, skin and immune system.
Iron is necessary for the cells in your body to receive oxygen and iron deficiency will result in fatigue, poor work performance and a weak immune system.
Zinc strengthens your immune system, allowing you to fight disease and heal your body when ill, while magnesium is vital to the functioning of the muscle and nerves. Selenium is a mineral that strengthens the immune system and is a source of antioxidants that may help fight cancer.
Store brown bread carefully in its bag to maintain its shelf life as long as possible. Although white bread is more popular, brown bread could be the solution to your family’s dietary problems.