Bread is a staple food in many cultures, with countless variations made using different methods and ingredients. Among these, naan, a soft, leavened flatbread originating from Indian, Middle Eastern, and Central Asian cuisines, has gained global popularity. This article delves into the nutritional aspects of naan, its potential health benefits, and its role in weight management, while also comparing it to other types of bread like pita.
What is Naan?
Naan is traditionally made with flour, yogurt, water, yeast, and butter or ghee. The process for making a simple naan is similar to making other types of bread. Combine the flour, water, salt, and fat, flatten the dough with your hands, and bake it in the oven. If you’re looking for a fancier batch of naan, you can use fire plates or clay ovens over your traditional oven. This versatile bread is often served with a variety of dishes and can be found in restaurants and grocery stores worldwide. In English, many refer to naan as “naan bread.” However, that’s a redundant term, as naan is derived from the Persian word “non,” meaning bread. According to one scholar, naan emerged from the ancient Persian practice of baking flatbread on hot pebbles.
Varieties of Naan
There are a variety of naans, which differ depending on your region and ingredients. Some are more popular than others, but there’s a good chance you’ll encounter one of the following types in your local store:
- Naan-e roghani. This is a thicker, softer Afghan naan prepared with more oil than the regular variety. It’s sprinkled with sesame seeds and nigella seeds.
- Butter garlic naan. This is one of the most popular versions of naan, a classic Indian variety brushed with melted butter and garlic.
- Peshwari naan. This Pakistani variety contains dried sultanas, raisins, coconut, and almonds.
- Naan-e barbari. This classic Persian naan has a crusted top and delicate interior. The naan is topped with sesame seeds.
- Aloo naan. This is an Indian naan stuffed with boiled mashed potatoes.
- Whole wheat naan. Whole wheat naan relies on whole wheat flour to boost fiber content.
Nutritional Value of Naan
Naan boasts many of the same nutritional benefits as other fresh breads, including carbohydrates, iron, and vitamin B. Here’s the nutrition information for 1 piece of commercially prepared, plain naan (90 grams):
- Calories: 262
- Fat: 5 grams
- Carbs: 45 grams
- Protein: 9 grams
- Fiber: 2 grams
- Sugar: 3 grams
- Sodium: 18% of the Daily Value (DV)
- Iron: 16% of the DV
- Thiamine (vitamin B1): 58% of the DV
- Niacin (vitamin B3): 33% of the DV
Naan contains 137 calories per 44 g serving. This serving contains 3.2 g of fat, 4.9 g of protein and 22 g of carbohydrate. The latter is 1.6 g sugar and 2.3 g of dietary fiber, the rest is complex carbohydrate. Bread, naan contains 1.4 g of saturated fat and 0.4 mg of cholesterol per serving. 44 g of Bread, naan contains 0.88 mcg vitamin A, 0.0 mg vitamin C, 0.00 mcg vitamin D as well as 0.83 mg of iron, 28.16 mg of calcium, 88 mg of potassium.
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Macronutrient Breakdown
Naan is a high-carbohydrate food, providing the body with fast-release energy. One piece of naan (approximately 60g) contains around 35g of carbohydrates. The macronutrient breakdown for ½ naan of Walmart naan bread (50g) is 61% carbs, 29% fat, and 10% protein, containing 160 Calories.
Vitamins and Minerals
Naan is a good source of niacin and thiamin, both essential B vitamins. Niacin (vitamin B3) is crucial for cellular energy production, genetic stability, metabolism, and aging. Thiamin (vitamin B1) is vital for the health of the nervous system, heart, and gut. Additionally, naan provides iron, which is necessary for red blood cell production and oxygen transport.
Fiber Content
Like most breads, naan is a high carb food without much fiber. While plain white naan, made from refined flour, contains little fiber, that doesn’t mean other types of naan can’t be a good source of fiber. Whole wheat flour, in combination with other whole grain alternatives, such as chickpea flour, can boost the fiber content of your plain naan. The fiber content in whole wheat flour helps regulate bowel movements, soften feces, and increase fecal weight. This can lead to a reduced risk of constipation, diverticular diseases, and colorectal cancers.
Health Benefits of Naan
Naan offers several potential health benefits due to its nutritional composition.
Energy Provision
As a carbohydrate-rich food, naan provides a quick source of energy for the body. This can be particularly beneficial for individuals with active lifestyles or those needing a rapid energy boost.
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B Vitamins for Overall Health
The presence of niacin and thiamin in naan contributes to various aspects of health. Niacin supports neurological health, while thiamin is essential for the cardiovascular and nervous systems.
Iron for Red Blood Cell Production
Iron is a crucial mineral for the formation of red blood cells and the transport of oxygen throughout the body. Adequate iron intake is vital for preventing anemia and maintaining overall vitality.
Potential Impact on Cholesterol and Triglyceride Levels
Naan is a high carb food that may help promote healthy cholesterol and triglyceride levels.
Potential Drawbacks
Despite its benefits, naan also has some drawbacks to consider.
High Carbohydrate Content
The high carbohydrate content of naan may not be suitable for individuals following low-carb diets or those with blood sugar control issues. White naan is high in refined carbs, which can spike blood sugar.
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Saturated Fat Content
Some naan recipes include butter, ghee, or sugar, which increase saturated fat and calorie content. The fat content of naan (from butter in the recipe) comes largely from saturated fats, which should account for less than 10% of your total daily caloric intake according to the USDA. As such, you should avoid filling up on naan if you’re watching your saturated fat intake.
Sodium Content
Store-bought and restaurant naan often contain added salt, which may contribute to high blood pressure.
Glycemic Index
The glycemic index (GI) for naan is estimated to be 71, which is considered high. The GI index measures how quickly carb-containing foods elevate your blood sugar levels. As such, you may include naan in a low GI diet, but you will want to combine naan with higher-protein and lower-GI foods.
Gluten Content
Traditional naan bread is made with wheat flour, which contains gluten-a protein that can cause adverse reactions in individuals with gluten intolerance or sensitivity.
FODMAP Content
Naan bread is not considered low FODMAP. It commonly contains wheat flour, which is high in FODMAPs. Pita bread and naan unfortunately are not great choices for IBS. Pita bread and naan are made with wheat flour, meaning they are high in FODMAP, or Fermentable, Oligosaccharides, Monosaccharides, and Polyols. This is an acronym for a group of carbohydrates that are poorly absorbed in the small intestine. This poor absorption leads to fermentation by the gut bacteria which results in the production of gas and other byproducts.
Naan and Weight Loss
Every food, including pita bread and naan, can have a place in a healthy diet when trying to lose weight, as long as they’re enjoyed in moderation.
Moderation is Key
Naan can be included in a balanced diet when consumed in moderation. The higher protein content in naan will allow you to feel fuller for longer, curbing cravings that cause excess snacking. However, the fat content of naan (from butter in the recipe) comes largely from saturated fats.
Whole Wheat Naan
Opt for whole wheat naan if you’re looking to maximize your health benefits, and try to serve it alongside other nutritious foods. Whole wheat naan is healthier than white naan, but both can be higher in calories than regular whole grain bread. You can also use whole wheat flour to increase naan’s fiber content.
Balanced Diet
Of course, consider the full scope of your diet. Naan, while nutritious, cannot be a cure-all for a diet that’s high in processed sugars and fats and low in nutrients. Naan can be a vehicle for nutritious foods like vegetables and legumes.
Naan vs. Other Breads
When comparing naan to other types of bread, it's important to consider the nutritional differences.
Naan vs. Pita
Naan and pita are similar in that they are both flatbreads, but naan contains butter and yogurt, whereas pita does not. As stated earlier, naan is high in fat, and specifically high in saturated fats. Pita on the other hand is considered to be a low fat food. Naan does have other benefits, including a higher protein content which will keep you fuller for longer and curb cravings.
Naan is enriched with ingredients like yogurt, milk, and eggs, which contribute to its softer texture, whereas pita bread relies solely on water to create its dough. This difference in ingredients also affects their nutritional benefits, with pita bread often being a lower-calorie option.
Naan vs. Loaf Bread
Naan is a flatbread, whereas bread comes in loaves. Naan is higher in fat, protein, and carbohydrates than loaf bread. The higher protein content of naan will allow you to feel fuller for longer and curve cravings. However, the fat content of naan (from butter in the recipe) comes largely from saturated fats, which should account for less than 10% of your total daily caloric intake according to the USDA.
Gluten-Free and Vegan Options
For individuals with dietary restrictions, there are alternative versions of naan available.
Gluten-Free Naan
Fortunately, there are many gluten-free naan bread recipes available that use alternative flours such as almond flour, coconut flour, or rice flour. These gluten-free options are excellent for those with gluten intolerance or sensitivity. No, traditional naan bread is not gluten-free. It is traditionally made with wheat flour, which contains gluten.
Vegan Naan
No, traditional naan bread is not vegan. It often contains ghee (clarified butter), yogurt, or milk, which are all animal-based products.
How to Incorporate Naan into a Healthy Diet
When it comes to incorporating naan bread into a healthy diet, it’s essential to consider the ingredients and cooking methods used. Opting for whole wheat flour and healthier cooking methods like baking or grilling can make naan bread a nutritious addition to a balanced diet. For those with gluten intolerance or sensitivity, exploring gluten-free naan bread recipes or using ancient grains can be a great way to enjoy naan bread while maintaining a healthy diet. In terms of cooking naan bread, using a tandoor oven or a grill pan can help achieve a crispy crust and a soft interior.