We have probably heard a lot about how good for you whole grains can be. But do we really know what whole grains are – or why they're so beneficial?

A grain is considered whole when all three parts – bran, germ and endosperm – are present. Most people know that fruits and vegetables contain beneficial phytochemicals and antioxidants, but many do not realize that whole grains are often an even better source of these key nutrients.

The term ‘brown bread’ is usually taken to mean bread made of whole wheat grains.

In other words, in the process of making brown bread, the bran and germ of the wheat flour are not removed and left intact. The result is that the bread retains all its essential nutrients, along with the much healthy fiber.

However, while buying brown bread, in the exact sense, you should not only look at its color, but also at the ingredients in it. This is because, in many cases, the bread is made to look brown by adding things like caramel, but in essence, it is not made from whole wheat and does not contain all the nutrients. So, before buying brown bread, make sure to check that it has whole wheat flour as the main ingredient.

Nutrient Content

Brown bread contains Fiber, Vitamins B, Vitamin E, Selenium, Iron, Magnesium and Zinc.

Health Benefits of Brown Bread

• The basic reason for avoidingwhite bread is that it is made from refined flour (maida), so it has a high Glycemic Index, which means that it basically acts as sugar in your body. Basically, white bread is bad for anyone trying to eat healthy, lose weight, or diabetics (people who need to control their blood glucose level).
• Whole wheat bread or mutligrain bread uses the whole grain, so it has a higher fiber content, more protein and vitamins.
• The fiber present in whole wheat brown bread helps reduce the risk of some chronic diseases, like constipation, hemorrhoids and diverticulosis.
• Since fiber help lowers LDL cholesterol (the Bad cholesterol) and the total cholesterol, whole wheat brown bread has been associated with reducing the risk of heart disease.
• Brown bread comprises whole grains that are rich in anti-oxidants like iron, magnesium, Vitamin B and Vitamin E, selenium etc

Brown Bread Recipes

 BOSTON BROWN BREAD 

Ingredients

• 1 c. raisins
• 1 c. sugar
• 1 tbsp. Crisco or butter
• 2 tsp. baking soda
• 2 c. boiling water
• 1 c. whole wheat flour
• 2 1/2 c. white flour
• 1 tsp. salt

Method

Pour 2 cups boiling water over raisins. Let cool. Cream 1 cup sugar, Crisco and egg. Stir baking soda into raisins and water. Add to creamed mixture and stir. Sift together whole wheat flour, white flour and salt. Add to creamed mixture and raisin water. Grease 2 large baking cans generously. Bake at 350 degrees for 50 to 55 minutes. Cool 10 minutes before removing from cans.

IRISH BROWN BEER BREAD 

Ingredients

• 2 c. raisins
• 1/2 c. butter
• 2 c. sugar
• 3 eggs, beaten
• 4 c. flour
• 1 tsp. salt
• 1 tsp. baking soda
• 1 tsp. allspice
• 1 (16 oz.) bottle Guinness Stout beer

Method

Soak raisins in warm water for 10 minutes until they fluff up a bit. Dry on paper towels and coat with a little flour. Cream butter and sugar well. Add eggs and mix well by hand. Sift flour, salt, baking soda, salt, and allspice; add to creamed mixture alternately with beer. Then add floured raisins. Bake in greased tube pan at 350 degrees for approximately 1 hour and 20 minutes -- check with toothpick.