The doctor claims that a large portion of commercially available brown bread is essentially refined flour, or maida, coloured brown using caramel colour additive INS 150A. “You think eating brown, not white bread, is healthy. And the bread company is saying you made a fool of yourself. For the past ten years, the Indian middle class has been buying a scam – and the name is brown bread,” Dr. Kaushal told his followers on Instagram.
Dr. Kaushal’s warning has reignited debate around misleading food labels, hidden additives, and the nutritional myths surrounding packaged bread in India.
Is brown bread really healthy?
Many consumers assume brown bread is automatically made from whole wheat and contains more fibre, nutrients, and slower-digesting carbohydrates. However, food labelling regulations in India allow manufacturers to label bread as “brown bread” even if it contains only about 50 per cent whole-wheat flour, with the remaining portion often made up of refined flour.
This means many loaves marketed as healthy may still behave similarly to white bread inside the body. “If the ingredient list says 51 per cent wheat, what is the remaining 49 per cent? Of course, it is maida – the same ingredient in white bread. And that brown colour is the same caramel colour that is in Coca-Cola,” said Dr. Kaushal. “Read the label. The first ingredient is the only one that matters,” he added, urging consumers to examine ingredient lists instead of relying on packaging claims carefully.
Glycemic index difference is minimal
One of the biggest assumptions about brown bread is that it is significantly better for blood sugar control. But scientific data suggests the difference may be surprisingly small.
According to findings published in Diabetes Care (Atkinson et al., 2008), the glycemic index (GI) of white bread is around 75, while brown bread scores approximately 74 - a difference of just one point. The glycemic index measures how quickly a food raises blood sugar levels. Foods with a high GI can cause rapid spikes in blood glucose, which may contribute to weight gain, insulin resistance, and increased hunger.
Experts say that unless bread is genuinely made from whole grains with high fibre content, simply changing its colour does not make it healthier.
Hidden additives in commercial bread
Another concern raised by experts is the long list of additives used in packaged breads. Commercial loaves often contain 8 to 12 additives, including emulsifiers such as INS 471, INS 472e, and INS 481.
These additives help improve texture, shelf life, and softness, but some research suggests they may negatively affect gut health. A 2015 study by Chassaing et al., published in Nature, linked certain emulsifiers to gut microbiome disruption and intestinal inflammation in experimental models. Scientists continue to study how ultra-processed foods and additives may impact digestion, metabolism, and long-term health.
How to choose healthier bread
Nutrition experts recommend checking ingredient labels carefully before buying bread. The healthiest options usually have:
- 100 per cent whole wheat listed as the first ingredient
- High fibre content
- Minimal additives and preservatives
- No added caramel colouring
- Fewer ultra-processed ingredients
Experts also suggest limiting consumption of heavily processed packaged foods overall and incorporating more natural fibre-rich foods into the diet. While brown bread is not necessarily unhealthy, doctors warn that marketing terms can often mislead consumers into believing they are making a healthier choice when they may simply be eating refined flour in disguise.
The headline touches on a major frustration in modern grocery shopping: food labeling loop-holes.
Many loaves sold as "brown bread" are indeed a marketing illusion. They are frequently made from the exact same highly refined white flour as standard white bread, with a splash of caramel coloring or molasses thrown in to give it that wholesome, rustic brown look.
If you are buying brown bread to get more fiber, complex carbohydrates, and nutrients, here is how the trick works and how to spot a genuinely healthy loaf.
The "Brown" vs. "Whole Grain" Illusion
The core of the issue comes down to anatomy. A whole grain wheat kernel has three parts: the fiber-rich outer bran, the nutrient-dense germ, and the starchy endosperm.
| Part of the Grain | What it Contains | What Happens in Refined Flour |
| Bran | Fiber, B vitamins, antioxidants | Stripped away |
| Germ | Vitamin E, healthy fats, B vitamins | Stripped away |
| Endosperm | Carbohydrates, protein | The only part left behind |
When flour is refined to make standard white or "brown" bread, the bran and germ are completely stripped away. This removes roughly 80% of the fiber and a massive chunk of the natural vitamins. White bread stops there. Imposter "brown bread" simply adds dark coloring back into this stripped-down, fast-digesting white flour.
How to Outsmart the Bread Aisle
You don't have to give up bread entirely; you just have to ignore the front-of-package marketing and flip the bag over to read the ingredient list.
1. Check the First Ingredient
Ingredients are listed by weight, from highest to lowest.
The Trap: If the first ingredient says Wheat Flour, Enriched Flour, or Refined Wheat Flour (Maida), it is refined white flour.
The Real Deal: Look for the specific word "Whole" as the very first ingredient—such as Whole Wheat Flour or Whole Grain Oats.
2. Scan for "Caramel Color" or "Molasses"
Look further down the ingredient list. If you see Caramel Colour (INS 150a), Molasses, or Brown Sugar near the bottom, the manufacturer is actively using color to make the bread look darker and more nutritional than it actually is.
3. Look at the Fiber Metrics
A truly whole-grain loaf naturally retains its fiber. As a rule of thumb, look for a bread that offers at least 3 grams of fiber per slice. If a slice of brown bread only has 0.5 or 1 gram of fiber, it is essentially white bread in disguise.
The Sprouted & Sourdough Alternatives: If you want bread that is exceptionally gentle on blood sugar and easy to digest, look for sprouted grain bread (which uses grains caught mid-germination, unlocking more nutrients) or traditional slow-fermented whole wheat sourdough.
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