Bread is a big part of our lives and it is consumed throughout the world for breakfast, lunchboxes, lunch, and even snacks in between. There are a variety of types of bread available, including white bread, brown bread, and whole-wheat bread, with each type having its own unique taste and benefits. Which one do you prefer and what do the experts say is healthier?
Tshedza Mufamadi from Pretoria says even though he believes that brown bread is healthier than white bread, he prefers white bread because, for him, it is much easier to stomach.
“I prefer white bread because it helps me save time and money. The quality is also always the best, and it is always fresh, making it easy for me to eat even without something to drink,” Mufamadi says.
“The only reason I dislike white bread is that I sometimes become constipated after eating it because it stops the flow of food in my stomach; otherwise, it is the best,” he adds.
Brown is better
One of the longest debates that continue is whether or not brown bread is healthier than white bread. Masekwa Thanyani from Limpopo is one of the many people who believe brown bread is better for our health. He says brown bread also includes vitamins that are good for his skin.
“For me, brown bread tastes good, and I believe it is healthier than white bread. I’ve tried white bread before, and it is light in weight.
“Brown bread has more nutrients and gives me more energy than white bread. It also makes me full with fewer slices than white bread,” Thanyani says.
What about whole wheat?
Although whole-wheat bread is not as versatile as white or brown bread, Dintle Mohoanyane from Rustenberg loves and prefers wheat bread, most importantly for health reasons.
“Wheat bread is heavier, so I get full for longer, and it is good for my gut health compared to other different types of bread. I’ve tried white and brown bread before and realised that wheat bread does not get me bloated or constipated like the other types used to,” she says.
A dietitian dishes the tea
According to Pretoria-based dietitian Khutso Malebana, white bread is more enjoyable to some people and stays fresh for longer as compared to wheat and brown bread. She, however, highlights that it may not be the healthiest option.
“White bread is not the best option because it has a high glycemic index, meaning it gets digested too quickly, and the rate at which sugar enters the blood will happen really fast, so that will increase blood sugar levels, especially in diabetic patients.
Malebana says the main ingredient that differentiates white, brown, and whole-wheat bread is fibre content.
“Fibre is defined as the type of carbohydrate that the body cannot digest. Therefore, whole wheat bread has almost twice the amount of fibre as brown bread and three times the amount found in white bread. Wheat bread remains the best option. However, individual choices will be influenced by various conditions, such as gluten and wheat allergies,” she explains.
Full of fibre
Malebana lists a few benefits of fibre:
- It aids in controlling blood glucose/sugar levels in diabetic patients.
- Management and prevention of constipation.
- Lowers cholesterol level.
- Assist in weight loss (keeps you full for a long period of time thus preventing excessive hunger).
- Overall maintenance of bowel health.
For one to know if bread is indeed whole wheat bread, Malebana encourages checking the nutritional information, usually at the back of the product. The amount of fibre should be at least 7g per 100g of bread for it to be classified as whole wheat.
“Depending on which ingredients are used, the more ingredients added to the food product, the more value it adds to it. However, that will only be influenced by the type of ingredients added; for example, if more fat or energy is added, it’s going to be bad for the body, but if they can perhaps add some extra fibre or some micronutrients, it will then be beneficial,” Malebana explains.
She further says that according to the South African Food-Based Dietary Guideline, which says “make starchy foods part of most meals,” eating bread daily is healthy. Therefore, the amount of bread to be consumed daily will be determined by an individual’s daily nutritional requirements and by consulting a dietitian.
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