Naan is a high carb food that may help promote healthy cholesterol and triglyceride levels. You can also use whole wheat flour to increase naan’s fiber content.
Fresh and hot from the oven, naan may be a great comfort food for a cold night.
Given its long history and simple preparation, naan remains a staple in many cuisines. You can find it in restaurants or make it at home, serving it in various sophisticated ways.
Naan has gained popularity worldwide, and you may even be able to buy it at your local grocery store or bakery.
Still, you may wonder if this fluffy and beloved bread is healthy, especially if you’re looking to maintain your weight.
This article examines the nutrients, health benefits, and varieties of naan and how it compares to pita and other breads.
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.
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.
Simply, naan’s a versatile and ancient bread recipe that you can make at home.
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.
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 (
- 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
While naan is relatively low in fiber, it offers a fair amount of protein. Your body needs this nutrient to maintain healthy organ function.
Moreover, naan provides some essential vitamins and minerals, especially vitamins B1 and B3. It’s even a decent source of iron.
Naan has a few red flags for some people who may need to limit or avoid certain nutrients.
Saturated fat constitutes about a quarter of the total amount of fat in naan. The U.S. Department of Agriculture (USDA) recommends that saturated fat calories account for
As such, you should avoid filling up on naan if you’re watching your saturated fat intake.
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. At 55, they are labelled low GI.
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. Low GI diets
Naan by itself may raise blood sugar, but eating it as part of a balanced plate and pairing it with protein, vegetables, and fat can help blunt its effects.
Moreover, store-bought plain naan has a relatively high sodium content, accounting for
If you’re looking to eat more naan but have health concerns, consider how it compares to other breads and pita, another popular flatbread dish.
First, 1 plain naan (90 grams) has approximately 70% more carbs, protein, and fiber than 2 slices of white bread (
With naan, you get more carbs, but also much more protein and fiber, both essential in keeping you feeling full while maintaining a healthy weight.
On the other hand, naan contains about 80% more carbs and roughly 200% more protein than a
It’s worth noting that naan is twice the weight of pita and 1.5 times the weight of two slices of bread.
Simply put, naan is more nutrient-dense than pita or white bread. While it may contain more carbs and sugars, it earns its reputation as a healthy alternative with its relatively generous amounts of protein and fiber.
Like most breads, naan is a high carb food without much fiber. Starchy naan serves as fast-release energy for your body.
Naan is high in niacin and thiamin, which offer health advantages.
Niacin is a B vitamin that your body requires for cellular energy production and other functions, including genetic stability, metabolism, and aging.
A lack of B3 may be linked to neurological problems, dementia, and even psychiatric conditions.
Like niacin, thiamin is a water-soluble vitamin. This means your body only stores small amounts of it in reserves, and you must replenish your niacin levels through your diet or supplements.
People deficient in thiamin may experience problems with their nervous system, heart, and gut health. Weight loss, anorexia, confusion, memory loss, malaise, muscle weakness, and heart problems may be
Finally, naan is a decent source of iron, an essential mineral that helps the body make red blood cells that carry oxygen throughout.
Iron is an important part of many proteins and enzymes in your body. It also helps your muscles store and use oxygen.
To maximize your neurological and circulatory health, consider adding naan and other vitamin B-rich foods such as chicken, fish, and beans.
High fiber alternatives
Consuming carbs supports your blood sugar, insulin levels, and cholesterol and triglycerides, a type of fat found in the blood.
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.
In addition, dietary fiber intake has been linked to improved heart and colon health. A high fiber diet is correlated with a reduced risk of heart disease.
You can include naan as a part of a balanced diet when you eat it in moderation. Opt for whole wheat naan if you’re looking to maximize your health benefits, and try to serve it alongside other nutritious foods.
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. In Indian cuisine, many dishes pair whole wheat naan with beans, lentils, chickpeas, and peas.
If naan fits into your overall health goals and lifestyle, enjoy it!
Just one thing
Try this today: For a fun spin on classic naan, try topping it with hummus, leafy greens, and nuts or seeds. Naan also makes an excellent wrap for vegetables, beans, and eggs.