With the increase of different types of bread in the market, at times it's hard for ordinary people to choose the right one, especially if you are going for whole brown bread.

Gerald Luzindana, a Nutrition and Wellness expert says not all brown loaves of bread are whole grain bread, and looking for labels on them is very crucial to help one choose whole grain bread, which is normally recommended as it’s generally a nutritious and versatile addition to a healthy diet.

Luzindana says the reason why one should go for this type of bread is that whole wheat whole grains offer a complete package of health benefits, unlike refined grains, which most of the time lack valuable nutrients in the refining process.

Benefits

Whole grain, Private Kamanzi, a nutritionist says, normally contains three parts: the bran, germ, and endosperm, whereby each section houses health-promoting nutrients.

The bran is the fiber-rich outer layer that supplies B vitamin, iron copper, zinc, magnesium and antioxidants, and phytochemicals.

Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention.

While on the other hand, the germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamins E and B vitamins, phytochemicals, and antioxidants.

The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals.

What to look out for

Nutritionists say whole-grain has more nutritional benefits than white bread, however, it’s quite challenging when it comes to picking a good one.

For this reason, looking for the term 100 percent whole-grain or whole wheat is important, especially if one is not buying from a bakery.

Most other bread is made with grains that have been finely milled. The resulting flour is whiter and lighter, in more ways than one, which also falls short of many of the nutrients essential to optimum health.

Kamanzi says avoiding other types of bread is important because generally, refined flour lacks all of the required nutrients, and most of them since they are considered to be high-starch foods, can quickly raise your blood sugar levels, putting you at risk for some diseases.

On the other hand, he says the benefit of eating whole-grain bread is that it’s just more than taste as it helps to lower your risk for many diseases, including diabetes.

Meanwhile, studies have shown that choosing whole grains and other less-processed, higher-quality sources of carbohydrates, and cutting back on refined grains, improves health in many ways.

Also, whole-grains are rich in protein, fiber, B vitamins, and many other nutrients that help to lower blood pressure, reduce gum disease, strengthen the immune system and help control weight.