Naan is a popular Indian flatbread that is often served alongside curries, kebabs, and other dishes. While traditional naan is made from refined white flour, in recent years many healthier versions have emerged made with whole grains, sprouted grains, and ancient grains. But with so many options available, how do you know which naan bread is the healthiest?
When evaluating the healthiness of naan bread, there are a few key factors to consider:
1. Flour Used
The flour used to make naan has a big impact on its nutritional value. Refined white flours like maida have the bran and germ removed, stripping away fiber, protein, and other nutrients. Whole wheat flour retains more nutrition from the whole grain. Ancient grains like amaranth and teff offer even more protein and minerals. Sprouted grain flours make naan easier to digest.
2. Fat Content
Traditional naan is made with quite a bit of fat, usually in the form of oil, ghee, or butter. This gives it a rich flavor and pliable texture, but also drives up the calorie and saturated fat content. Lower fat naan options use minimal added fats.
3. Leavening Agent
Most naan relies on yeast as the leavening agent to make it rise. But some healthier naan breads use natural leaveners like yogurt and sourdough instead. This increases the nutrient value and lowers the glycemic index.
4. Additional Ingredients
Some naan breads contain extra ingredients like herbs, seeds, sweeteners, and preservatives. Sticking to minimal, natural ingredients is ideal for health.
Healthiest Naan Bread Options
Based on the factors above, here are some of the healthiest naan bread options:
Sprouted Whole Grain Naan
Made with sprouted wheat flour, this naan offers more vitamins, fiber, and bioavailable nutrients compared to regular whole wheat. The sprouting process also makes digestion easier. Look for brands that use minimal added fat.
Ancient Grain Naan
Naan made from amaranth, teff, millet, quinoa, or other ancient grains provides more protein and fiber than refined flour. It also has a lower glycemic index and more minerals like iron and magnesium.
Whole Wheat Yogurt Naan
The yogurt gives this naan a nice tang and helps tenderize the whole wheat flour. Yogurt also acts as a natural leavening agent. This naan has more nutrition than plain white flour naan.
Seeded Naan
Topping naan with healthy seeds like poppy, sesame, and flax boosts the fiber, vitamin, and mineral content. Opt for minimal added fats and a whole grain or sprouted flour base.
Sourdough Naan
Using naturally fermented sourdough starter instead of yeast to leaven the naan increases the nutrient availability and lowers the glycemic response. Make sure whole grain flours are used.
Nutritional Profile Comparison
To showcase the nutritional differences, here is a comparison of the fiber, fat, and protein content in 2 naan breads:
| Naan Type | Fiber (grams) | Fat (grams) | Protein (grams) |
|---|---|---|---|
| Refined White Flour Naan | 0.5g | 6g | 2g |
| Sprouted Whole Wheat Naan | 4g | 2g | 6g |
As you can see, the sprouted whole wheat naan provides 8 times more fiber, 3 times more protein, and 67% less fat than the refined white flour naan.
Tips for Picking and Eating Healthy Naan
Here are some tips to help you choose and enjoy the healthiest naan:
Check the Ingredient List
Make sure whole grains, sprouted grains, or ancient grains are at the top of the ingredient list. Avoid naan with refined flours as the first ingredient.
Opt for Less Fat
Choose lower fat naan to minimize saturated fat intake. Steer clear of naan dripping in ghee or butter.
Add Toppings Sparingly
While small amounts of herbs and seeds boost nutrition, going overboard with sweet honey glazes or chockfull of toppings adds calories and fat.
Control Portions
Naan is often served in large portions alongside curries. Stick to 1-2 pieces to keep calories in check. Leftovers can be frozen.
Dip in Nutritious Sauces
Rather than piling on butter or drizzling with EVOO, dip naan in nutritious sauces like chutneys, raita, or hummus.
Healthy Naan Bread Recipes
Want to bake your own healthy naan at home? Here are some tasty recipes to try:
Whole Wheat Yogurt Naan
Ingredients:
- 1 cup whole wheat flour
- 1/4 cup regular or Greek yogurt
- 1/4 tsp salt
- 1/4 tsp baking powder
- 1 tbsp olive oil
- 2 tbsp water
Instructions:
- In a bowl, mix together the flour, yogurt, salt, baking powder and olive oil until a soft dough forms. Knead for 2-3 minutes.
- Divide the dough into 2 equal balls. Roll out each ball into an oval 1/4 inch thick.
- Cook the naan on a lightly oiled skillet over medium-high heat for 2-3 minutes per side until lightly charred.
Sesame Amaranth Naan
Ingredients:
- 1/2 cup amaranth flour
- 1/2 cup whole wheat flour
- 1 tbsp olive oil
- 1/4 cup plain kefir or yogurt
- 2 tbsp sesame seeds
- 1/4 tsp salt
- 1/4 tsp garlic powder
Instructions:
- Whisk together the flours, oil, kefir, sesame seeds and seasonings.
- Knead the dough for 1 minute then divide into 3 balls.
- Roll out each ball into an oval shape. Cook for 2 minutes on each side until lightly browned.
- Brush with a bit of olive oil and sprinkle with extra sesame seeds.
Sprouted Wheat Naan
Ingredients:
- 1 cup sprouted wheat flour
- 1/4 cup water
- 2 tbsp olive oil
- 1/4 tsp salt
- 1/4 tsp garlic powder
Instructions:
- Mix together the sprouted wheat flour, water, olive oil and seasonings to form a soft dough.
- Divide into 4 equal pieces and roll out into ovals.
- Cook on a hot skillet for 2-3 minutes each side until lightly charred.
Healthier Dips and Toppings for Naan
Rather than piling on the butter, try these nutritious dip and topping ideas:
Chutneys
Chutneys make flavorful, low calorie naan dips. Try mango chutney, cilantro mint chutney, tamarind chutney, or coconut chutney.
Hummus
The protein and fiber in hummus fills you up. Opt for homemade over storebought to control ingredients.
Raita
Cooling cucumber or mint raita yogurt dip adds moisture and cools spicy dishes.
Baba Ghanoush
Smoky eggplant baba ghanoush provides nutrition without the excess calories.
Labneh
Creamy, high-protein strained yogurt labneh makes a nice base for herbs and spices.
Seeds
Sprinkle healthy seeds like sesame, poppy, flax, and fennel on top of naan for added crunch and nutrients.
Herbs
Fresh herb combinations like parsley, cilantro, dill, oregano, and basil add flavor without calories.
Conclusion
When choosing a healthy naan option, look for naan made with whole grains, sprouted grains, or ancient grains instead of refined flour. Minimize fat and unnecessary ingredients. Stick to 1-2 portions and accompany with nutrient-dense chutneys, hummus, raita, baba ghanoush or labneh instead of piling on butter and oils. You can also DIY tasty homemade naan using healthy ingredients and customizable toppings. With some simple tweaks, naan can be a delicious part of an overall balanced diet.