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”!!! Also, some manufacturers add caramel colour to the dough to make the bread brown.
So, the next time you buy a pack of brown bread, remember, it could be brown just because of some colour added to it. So specify that you want “whole wheat bread”. Also, check the ingredients at the back of the pack.
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 few countries, 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”!!
Pure Whole Wheat
If you read about the list of ingredients at the back of a whole-wheat bread pack, you will find that the manufacturers use whole-wheat flour as well as wheat flour.
Wheat flour is actually maida, and this is a normal practice. So, don’t think the manufacturers have cheated you because all whole wheat bread is usually made with some amount of wheat bread.
Also you may find the colour of the bread changes according to brand. This is because some brands use a little “caramel colouring” to give the bread a dark shade of brown. So Dont get fooled by the different shades of brown.
What are lost when whole grains are refined when making whole grain bread?
Whole grains contain fiber, antioxidants such as Vitamin E and selenium, 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.
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.