If you had no clue about brown foods, we did the work for you.
We gathered this list of brown foods for you in case you didn’t know about them before.
But before we start, it is important that you have an idea of brown foods and their benefits.
Brown foods are the rich sources of humanly wanted vitamins and minerals. They are high in potassium, fiber, beta-glucans, lignans, and epigallocatechin gallate (EGCG).
These vitamins and minerals prove to be crucial for the better health development of a person in today’s era of deficiency where every person suffers from a deficient diet and malnutrition.
These nutrients are good for heart health, cancer prevention, better immunity, digestive tract health, and in the maintenance of metabolism.
Nutrients like beta-glucans, lignans, and ECGC activate the killer natural B and T cells which in turn help to reduce the risk of colon and prostate cancer.
They may aid in digestion, high cholesterol levels, and prevent diabetes.
They are responsible for your skincare and improving the sperm count in males.
They are crucial for your brain to provide sharper memory.
They are helpful for reducing the weight and give the feeling of fullness.
They help in forming new cells.
They help in preventing the signs of early aging.
They are also great for your bones.
That is a lot of benefits in a single color, no?
Now that we have a huge list of advantages one can have just by eating brown foods, let’s get into knowing them all.
41 Brown Foods to Add to Your Plate:
Following are some of the brown foods we could find for you.
1. Brown Bread:
Brown bread is made by a large amount of whole grain flour, usually wheat and dark-colored ingredients such as molasses, coffee, or caramel.
It is also referred to as wholemeal bread or whole wheat bread in some parts of the world.
The brown color of the whole grain bread is caused by cerealine which if neutralized, can form a white bread from bran-containing flour.
Brown bread contains a lot of fiber and can aid in digestion while lowering cholesterol levels.
It can lower blood pressure as well.
It can also regulate the blood sugar level.
2. Brown Rice:
Brown rice contains husk and is comprised of whole grain.
Brown rice takes longer to cook because of the presence of bran in it.
Brown rice is superior in nutritional values than those found in white rice.
Consuming 50 grams of it daily can significantly reduce the chances of getting type 2 diabetes.
Its fiber content is rich with the dietary fiber needed for a body.
Brown rice aids in weight loss and helps regulate cholesterol due to its low glycaemic index.
Being rich in calcium, it is great for bones too.
It is highly nutritious and gluten-free rice containing the impressive amounts of vitamins, minerals, and beneficial compounds.
Being low in calories and enriched with essential nutrients, brown rice is the best substitute for white rice.
3. Brown Egg:
Brown egg is another brown food on the list.
It contains several vitamins and minerals that are essential for a healthful diet.
It also contains protein for strong muscle formation.
Vitamin A, B-12, and selenium in brown eggs are key to keeping the immune system healthy.
Indus valley and the middle east have been enjoying dates as a staple food for thousands of years.
Iraq is believed to be their origin point.
Dates can be chopped and processed into a range of different forms like ‘Ajwa’, ‘ spread’, ‘date syrup’, ‘honey’, ‘powder’, ‘vinegar’, or ‘alcohol’.
Vinegar made from dates is a traditional product of the middle east.
This is another one of the foods that are brown in color.
A chocolate brownie or simply called a brownie is a chocolate-baked treat that is square or rectangular in shape.
They come in a variety of forms that depend on their density.
They contain nuts, frosting, cream cheese, chocolate chips or other ingredients.
Developed in the united states, they were soon popularized in Canada during the first half of the 20th century.
The brownies today contain everything that can be imagined from the chambered-soaked dried cherries to the candied coffee beans.
There are many chocolate choices available as well, like unsweet, semi-sweet, bittersweet, or high sweet percentage chocolates.
Almonds are the species of the tree native to Iran but are now widely cultivated outside of Iran.
Almond is the name of the widely cultivated seed of the tree and is edible by people around the globe.
Almonds are sold shelled or unshelled.
Almonds can be eaten raw or toasted and is a component of various dishes.
They can be sprinkled over breakfast or dessert items.
They are used in many cookies, pastries, cakes, sweets, and desserts.
Walnuts are another brown-colored foods available throughout the globe.
These nuts are good for your hair and your skin.
They are also found to help increase your sperm count if that’s something you look for.
Yam is a food anyone has access to, all over the world.
It is rich in Vitamin B6 that helps prevent heart-related issues.
Eating yam can also help flush out toxins from your body.
9. Black Chana:
Even though the name of the food reads black, the food itself is brown in color.
These legumes are full of nutrients that help boost your immunity and keep you energetic.
This is one of the reasons black chana is fed to horses.
Potato is another food that is brown in color.
Even though the inside of the food is whitish-yellow, the skin of it is brown.
Potatoes help in weight loss and early aging problems.
11. Mushroom Soup:
As the name reads, a soup made of mushrooms is another food on this list.
The soup is brown in color which makes it qualified to be on the list.
12. Creamy Caramel Pudding:
You might have not seen this one before, but it exists.
This creamy caramel pudding is low in fat.
It is also a good source of calcium.
13. Roasted Chicken:
There are ways you cook the chicken.
If you boil it, it isn’t brown.
If you roast it, it is kind of brown in color.
Therefore, it makes sense to add it to this list.
What do you think?
You might be wondering why meat is added to this list.
It’s because, like chicken, meat when cooked also has the brown shade.
We wouldn’t do good to meat if we cut it off the list here.
15. Falafel-spiced Pecans:
This recipe is made by tossing nuts with falafel mix.
You can substitute walnuts here in the place of pecans.
16. Lamb Rogan Josh:
This is another one of many brown foods on the list.
It is a lamb stew that has a lot of spices in it.
The recipe is usually seen in India.
17. Milk-Chocolate Cremoso with Espresso Parfait:
This pudding-like dish is the best seller at Michael’s.
Milk-chocolate cremoso, however, isn’t found in a lot of places in the world.
You might want to make yourself one instead.
Pecan is another food brown in color.
The color of pecans, though, isn’t pure brown – it is a mix of orange and brown colors.
However, it still qualifies to be on this list.
19. Chocolate Cake:
This one needs no introduction we believe.
A chocolate cake, filled with chocolate, is obviously going to be brown in color.
20. Peanut Butter:
Peanut butter is famous and found throughout the world.
This fluid-type food is eaten on breakfasts on a daily basis.
21. Almond Butter:
Like peanut butter, there also exists almond butter.
It is also a spread that you see people eat all around the world.
It is also brown in color.
22. Maple Syrup:
This might confuse some people as the color of it, usually, is golden-ish, but a variety of these syrups come brown in color as well.
These nuts also needed to be on the list.
Yes, they are brown in color as well.
24. Hazelnuts Ice Cream:
There are ice creams made that contain hazelnuts in them.
It, therefore, made sense to include them here as well.
Toast is another one of brown foods on this list.
However, it depends on how long you toast the bread that decides its color.
How can we miss this one, right?
Chocolate is brown in color that has a lot of sugar in it, making it taste really very sweet.
27. Chocolate Ice Creams:
There are ice creams made with chocolates as well, brown in color, that had to be on this list.
What do you say?
Cookies come in all shapes and colors.
And we’ve seen them brown as well.
29. Coffee Beans:
Coffee beans are another brown food on this list.
They are usually found in Africa and then exported all over the world.
Coffee is also brown in color.
It is made with coffee beans extracted from Africa.
Molasses is a product that is a result of refining sugarcane or sugar beets into sugar.
It varies based on the amount of sugar, the method of refining, and things related to the process.
32. Molasses Cookies:
There are cookies of molasses as well, found in the markets.
The cookies are usually brown in color.
Pumpernickel is a german bread that is very famous.
It also qualifies to be on this list due to its brown color.
34. Brown Sugar:
Brown sugar is a sugar product that contains Molasses, which makes its color brown.
There are 0 fats found in brown sugar.
Cinnamon is a spice that is usually used as an aromatic condiment.
It is found in a wide variety of cuisines.
Meatball is meat rolled into a small ball, usually fried.
There are different types of meatballs due to different types of meats and spices.
Fudge is another one of brown foods on this list.
It is a type of sugar candy available in a lot of stores.
Mushrooms come in all colors.
Brown is also a color we’ve seen mushrooms in.
Turkey, though white on the inside, is brown on the outside.
It makes sense to have turkey on this list as well.
There are different types of teas that have different tastes and different colors.
The one that is used widely is brown in color.
Waffle is a dish that is made from leavened batter or dough.
There are many variations of waffles. It all comes down to how you want to make it.
This is the last brown food on this list.
Do you think we missed any that you might have on your mind?
Please let us know using the comments section below.