“We can make a commitment to promote vegetables and fruits and whole grains on every part of every menu. We can make portion sizes smaller and emphasize quality over quantity. And we can help create a culture – imagine this – where our kids ask for healthy options instead of resisting them.”- Michelle Obama
Brown Bread v/s White Bread
It’s a frequent question of debate: Which one is healthier, brown bread or white bread? First let us consider the manufacturing of brown and white breads. White bread is formed by removing the wheat bran and germ from wheat floor. It is then bleached white using potassium bromate or chlorine di oxide. So, when we compare the two, brown bread turns out to be the healthier option. According to the American Academy of Pediatric, brown bread has more health value than its white counterpart. Mainly because brown bread contains more fiber than white bread. It contains more nutrients such as vitamin b-6, e, magnesium, zinc and manganese. White bread has more calcium content than brown bread. Though, many brown bread companies add calcium to it nowadays. The chemical used to bleach white bread are harmful to our health. 100 grams of Brown Bread contain about 293 calories. White bread, on the other hand, contains 361 calories. In 2003, University of Washington did a research which revealed that people who consumed brown bread reduced the chances of a heart attack by 20%. The high fiber content in brown bread would make it a better choice any day. Fiber is considered a great aid to keep the stomach healthy. It prevents constipation and other digestive problems. It’s gets the bowel movement right. Fiber also helps in weight control and acute heart health. Brown Bread retains the important nutrients which are otherwise removed during the production of white bread.
Brown rice v/s White rice
Our next topic of debate is- brown rice or white rice, which one is better? Yes, White rice do taste better than brown rice. White rice are soft and smooth. Hot varieties like Basmati make them the apparent choice among chefs and connoisseurs. Though, when we talk about health benefits, Brown rice are way better. The obvious reason behind it is the presence of more fiber in brown rice. The milling process, that is used to form white rice, removes many important health agents such as magnesium and phosphorus from them. One cup of brown rice contains about 12 percent calories. Due to high fiber content, brown rice are good for the stomach and the heart. Brown rice consumption will keep our bowel movement right. So to fulfill our body’s fiber need, brown rice should be preferred over white rice. Also, Brown rice are rich in anti-oxidants. Anti-oxidants, apparently, are very healthy for our bodies. Brown rice also lead to a smooth digestion of food and enable regular bowels, removing the possibility of constipation and acidity. They lead to weight control as well. Brown rice is considered to be a whole grain food since it retains the nutrients during the refinement process. Whole grain foods prevent many heart and cholesterol related problems. Brown rice is rich in selenium and magnesium. Magnesium keeps our nervous system healthy and is helpful in the synthesis of fats. Selenium, on the other hand, ensures a healthy heart. So, if you’re concerned about the nutrition content, always prefer brown rice!
Brown Sugar v/s White Sugar
Our last topic of debate, which one is better, brown sugar or white sugar? It’s simple to point out brown sugar as the healthier option simply because brown bread and brown rice is better. Maybe, we need to re-consider. Apparently, all form of sugar comes from sugar cane. In its initial stage, sugar consists of molasses which gives it a brown color. Molasses are extracted to form white sugar. Again to form brown sugar, these molasses are added. These molasses give brown sugar a sweeter taste than white sugar. Most confectionaries thus prefer brown sugar to white sugar. Brown sugar has a richer taste and can be used for sprinkling as well. White sugar is more commonly used though. When it comes to nutrition, they have a very little difference. White sugar contains about 99% sucrose whereas brown sugar contains about 97% sucrose. Due to the presence of molasses, brown sugar does provide some nutrients such as potassium and calcium. Though their content is very less and they provide negligible health benefits. Any form of sugar has very less health benefits. Both, brown and white sugar, should not be consumed excessively. Brown sugar has a sweeter taste and thus is preferred by many people. Also, a lot of people like the simple taste of white sugar. You can choose as per your taste preferences.