When you think of nutrition, do fruits and vegetables that are green, pink or yellow come to mind? However, what about brown?
Brown foods are often cooked in a specific manner, while other turn brown due to the natural pigmentation of the item.
Foods, for example, can become brown as a result of natural colorants like melanin or carotenoids. Carrots, for example, contain a natural pigment that causes them to acquire an orange hue when exposed to light for an extended length of time.
Brown foods may be produced through the technique of caramelization. When food is caramelized, it gets its color from sugar within it. When sugars in onions and potatoes are caramelized, for example, they become brown.
List of 7 Brown Foods
We’ve put together this list of brown foods for you, in case you didn’t know about them before.
1.Brown Rice
The major distinction between this brown food and its white counterpart is that it’s made of whole grain, including the husk. Those who eat it will have already noticed that it takes longer to cook than non-brown rice. This is due to the fact that it is not as processed. It has a greater nutritional value, contains more calcium and fiber.
It’s good for one’s health, lowering obesity and controlling cholesterol. It is also beneficial for those with diabetes since it has a low glycemic index.
2.Brown Mushrooms
Mushrooms are a very healthy food since they may be incorporated to so many different dishes. They can be found on pizzas, in sandwiches, and in any sauce. Brown foods are highly nutritious.
One feature of this fungus is that it has little or no fat or cholesterol and is high in calories. Morels, porcinis, and shiitake are some of the most well-known kinds.
3.Almonds
Almonds are an excellent source of heart-healthy monounsaturated fats. They’re high in monounsaturated fats, vitamin E, fiber, and important minerals such as calcium, magnesium, and phosphorus. It’s also true that almonds, like other nuts, are calorie-dense.
Despite their high calorie content, almonds have been associated with a decreased risk of obesity. This is due to their protein and fiber content, which helps to manage blood sugar levels and satisfy hunger, implying that eating a few of these nuts may help you feel less hungry. Regular consumption of almonds has been linked to better gut health and lower heart disease incidence.
4.Brown Sugar
Brown sugar is produced from sugar beets or sugar canes. Both white and brown sugar are refined in the same way, removing moisture and minerals.
Brown sugar, on the other hand, is made by refining white sugar. Molasses is created as a byproduct of refined sugar processing, and it is subsequently reintroduced to brown sugar products for nutritional benefits. Brown sugar has a distinct flavor that’s different from white sugar.
5.Chickpeas
Chickpeas are high in vegetable protein and soluble fiber. A 1-ounce portion has just 34 calories but includes 16% protein, which is relatively low in comparison to the rest of the diet.
It works with legumes high in complex carbohydrates to promote a slow release of energy. This is significant for those with prediabetes or diabetes, as it allows for an efficient use and management of blood glucose levels.
6.Chestnuts
The chestnut is the fruit of the chestnut tree, a deciduous tree that grows primarily in the Northern Hemisphere. It should not be confused with other types of chestnuts that may be known as horse chests or water chests.
They’re a fantastic source of healthy carbs, which are filling and high in fiber. They have a low sugar content, making them an excellent energy food. They are high in minerals like potassium, magnesium, phosphorus, and calcium and include a modest amount of group B and C vitamins. Antioxidants are also present.
7.Chocolate
Milk chocolate is a brown-colored food. Although not as healthy as dark chocolate due to the presence of fat and sugar, it is still high in polyphenols, which have anti-inflammatory properties and may even aid in the reduction of arterial plaque.
Chocolate is a treat that may help you relax and unwind. Milk chocolate has fewer calories (152) than dark chocolate, despite having more sugar.
What makes foods brown?
White and brown foods are high in phytochemicals, such as allicin, which has been shown to have antiviral and antibacterial effects. Onions, mushrooms, cauliflower, turnips, peas, and garlic are good sources of this pigment.
When oxygen comes into contact with polyphenols in the presence of enzymes called polyphenol oxidase, oxidation occurs. This damages the fruit tissue, turning it brown. Brown, on the other hand, is not an indication of decay.
It would need to be left out for a few days before it spoils from oxidation. This brown hue is due to the presence of a non-toxic chemical called melanin in everything from fruit to your eyes’ irises.
