Question
Is brown bread healthier than white bread?
Answer
Maybe.
Explanation
In 2017, a study challenged the common notion that brown bread is healthier than white bread. It compared traditionally made sourdough-leavened wholegrain bread with industrially made white bread. A variety of health markers were measured in a group of 20 people, 10 for each diet. On average, there was no significant difference between the two groups. This study was small, short, and a group of nutritional researchers raised methodological problems with the study.
Longer-term studies suggest a whole grain diet carries a reduction in cardiovascular disease risk, especially for overweight and obese adults and children, when compared with a diet of refined grains. Additionally, scientific advisory committees on nutrition in the UK, Norway, The Netherlands, and Germany conclude there is moderate evidence that whole grains are associated with protection against Type 2 diabetes.
It's worth noting that it's possible for bread to appear brown not because it's wholegrain but because of other ingredients. The product label is a more reliable indicator than the colour.
Additionally, processed whole grains (where the bran, endosperm, and germ have been separated and ground) have lower nutritional value and have not been associated with reduced risk of heart disease and Type 2 diabetes, but are still considered whole grains. Further, a study of 545 grain products in the US found that products with a Whole Grain Stamp did contain more fibre, but also contained more sugar and calories. A product being labelled as whole grain does not necessarily mean it's healthier overall for you as an individual.
Useful heuristics
- When you buy bread, judge it by the label rather than by the colour.
- When you buy whole grain bread, choose one high in fibre (carbs to fibre of less than 10:1)
Sources
European Commission, Health Promotion and Disease Prevention Knowledge Gateway - Whole Grain [website], 1 February 2020, https://ec.europa.eu/jrc/en/health-knowledge-gateway/promotion-prevention/nutrition/whole-grain, (accessed 21 May 2020)
Kirwan, J.P., S.K. Malin, et al., A Whole-Grain Diet Reduces Cardiovascular Risk Factors in Overweight and Obese Adults: A Randomized Controlled Trial (The Journal of Nutrition, November 2016)
Korem, T., D. Zeevi, et al., Bread Affects Clinical Parameters and Induces Gut Microbiome-Associated Personal Glycemic Responses, (Cell Metabolism. 6 June 2017)
McKeown, N.M., J.B. Meigs, et al., Whole-grain Intake Is Favorably Associated With Metabolic Risk Factors for Type 2 Diabetes and Cardiovascular Disease in the Framingham Offspring Study (American Journal of Clinical Nutrition, August 2002)
Mozaffarian, R.S., R.M. Lee, et al., Identifying Whole Grain Foods: A Comparison of Different Approaches for Selecting More Healthful Whole Grain Products (Public Health Nutrition, December 2013)
National Health Service, Starchy foods and carbohydrates [website], 26 February 2020, https://www.nhs.uk/live-well/eat-well/starchy-foods-and-carbohydrates/, (accessed 21 May 2020)
Scientific American, Whole-Grain Foods Not Always Healthful [website], 25 July 2013, https://www.scientificamerican.com/article/whole-grain-foods-not-always-healthful/, (accessed 21 May 2020)
The Office of Disease Prevention and Health Promotion, Dietary Guidelines 2015-2020 [website], 2015, https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/#figure-2-5, (accessed 21 May 2020)
Vanegas, S.M., M. Meydani, et al., Substituting Whole Grains for Refined Grains in a 6-wk Randomized Trial Has a Modest Effect on Gut Microbiota and Immune and Inflammatory Markers of Healthy Adults (American Journal of Clinical Nutrition, March 2017)
Voedingscentrum, Krijg ik voldoende vezels binnen als ik volkorenbrood eet? [website], https://www.voedingscentrum.nl/nl/service/vraag-en-antwoord/gezonde-voeding-en-voedingsstoffen/krijg-ik-voldoende-vezels-binnen-als-ik-volkorenbrood-eet.aspx, (accessed 21 May 2020)
Ye, E.Q., S.A. Chacko, et al., Greater Whole-Grain Intake Is Associated With Lower Risk of Type 2 Diabetes, Cardiovascular Disease, and Weight Gain (The Journal of Nutrition, July 2012)