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Is Squaw Bread Healthy? Nutritional Value and 15 Health Benefits!

Soft bread and unique sweetness make squaw bread a weak point for many people. Typically, people use it as sandwich bread or serve it as an appetizer with warm butter. But is squaw bread healthy? Yes, it is! 

Squaw bread is healthy since it has a low carbohydrate content and high dietary fiber. Weight loss enthusiasts value the nutritional value of this brown bread. 

German immigrants first started making squaw bread in the 1800s. When Germans move to the west, they take the rye seeds and their bread recipe from their homelands. Its unique taste appealed to many food lovers and became famous in no time. 

Besides its good taste and nutritional value, Native Americans consider the term ‘squaw’ offensive, since it was historically used to refer to a woman of indigenous heritage. Native Americans do not use this humiliating term. 

For this reason, many well-known bakeries have rebranded squaw bread as Cucamonga sweet wheat or prairie bread. Actually, different bakery brands have used it under a variety of less offensive names.

Let’s explore squaw bread’s history and nutritional facts in-depth and determine “is squaw bread healthy?”

Table of Content

Is Squaw Bread Healthy?

Squaw bread is dark-colored bread made with rye flour and seeds, molasses, butter, cocoa powder, cornmeal, and butter. However, the major ingredient in squaw bread is rye. It is a multi-grain yeast bread that has a much stronger taste than regular bread. It has a mix of German and American flavors. In terms of taste and texture, it is tasty and light. You can buy them at your local deli. 

In essence, squaw bread is a multi-grain bread that might be rich in nutrients. So, what about the healthiness of this Algonquin bread? Indeed, rye is the main nutritional source and ingredient in this bread, and it is generally considered good for most people unless they are allergic to it. Thus, squaw bread is a bit nutritious yet not particularly harmful to health. 

Is squaw bread healthy?

In actuality, it is nothing more than traditional German bread made with rye and molasses, somewhat akin to pumpernickel. 

Squaw Bread Nutrition Value

One slice of squaw bread has the following nutritional values: 

Portion size43 g
Amount per portion (calories)100
Total Carbohydrate22g
Total Fat1g
Saturated Fat 0g
Cholesterol 0 mg
Dietary Fiber5g
Protein 5g
Sodium115 mg
Iron 10 %
Calcium10 %
Source: myfitnesspal

In the above table, you can see how many nutrients you consume per slice of bread. Brown bread contains a relatively low amount of nutrients, but it is good if you are eating a balanced diet. Indeed, squaw bread has no active bad dietary components. 

However, squaw bread contains some gluten, which may irritate gluten-allergic individuals. 

Health Benefits of Squaw Bread

Squaw bread is a tasty bread option and a healthier alternative to regular white bread. Following are the few health benefits of brown bread: 

Improve Stomach Health

Squaw bread is high in dietary fiber, which makes it a healthy option for stomach health. It helps to regulate bowel movements, reduce the risk of constipation. Due to the fiber’s ability to absorb water, the stools become softer and bulkier, making them easier to pass. In addition, it elevates the level of short-chain fatty acids in your blood that promote stomach function. 

However, it also contains significant amounts of gluten, making it ineligible for people with celiac disease or gluten allergy. People who are sensitive to gluten and high-fiber content may suffer from bloating as well.

brown rye bread is good for stomach health

Weight Loss is Better with Squaw Bread than White Bread

Squaw bread is better than white bread if you aim to burn extra fat. It is because squaw bread has fewer calories and carbohydrates as compared to regular bread. Moreover, short-chain fatty acids in brown bread are directly linked with weight loss. Also, dietary fiber helps you to stay full for a longer time. 

A study recently published at the Chalmers University of Technology, Sweden, clarifies that eating rye products instead of refined wheat positively affects metabolism and weight management. 

Supports the Health of the Heart

Squaw bread is a more effective heart-health promoter than regular wheat bread. It has been shown to lower blood pressure and LDL cholesterol. 

Indeed, fibrous elements of this bread form gel-like substances in your digestive tract, thereby reducing cholesterol-rich bile. In this way, it helps prevent a build-up of cholesterol in your body. 

Fiber and magnesium are both packed into squaw bread, so this food is excellent for heart health and stomach health. 

Squaw bread for heart health

Keeping Blood Sugar Under Control Naturally

Square bread may contain some sugar, but it has natural properties that help manage blood sugar levels. Caffeic acid and ferulic acid are phenolic compounds found in them that may slow the release of insulin and glucose into the body. 

Moreover, it may also function to increase satiety hormone levels, thereby preventing over-consumption of sugar. Besides these, the fiber in squaw bread helps slow the absorption of carbs and sugar through the digestive tract, which eventually decreases high blood sugar levels. 

Nevertheless, some market bread may contain added sugar and additives that can raise blood sugar levels and worsen the symptoms rather than improve them. 

Other Benefits May Be Gained As Well!

Eating squaw bread has numerous health benefits beyond lowering blood sugar levels and promoting heart health. Following is a list of some positive effects of squaw bread.

  • It decreases inflammation
  • It improves gastric and intestine health
  • Lower the risk of prostate, breast and colorectal cancer
  • Good source of vitamin B and other micronutrients as compared to white bread
  • It has a low glycemic index
  • An ideal diet for dieters and bodybuilders
  • Lower the unusual cravings
  • It helps to balance hormones.
  • It may lower the symptoms of asthma.
  • Improve women’s menstrual cycle
  • Helps with detoxification 

Along with these benefits, squaw bread also contains essential nutrients that, in general, promote good health.

Is Rye Bread Healthy For Diabetics?

Experts have shown that eating high-fiber food can reduce your risk of developing diabetes and stabilize your blood sugar levels. Indeed, it seems to be true. For example, pumpernickel rye bread’s high fiber content has been shown to lower insulin and glucose responses. 

It not only stabilizes blood sugar levels but also controls appetite, thus preventing obesity-associated with Diabetes. Moreover, it regulates the hormonal response to Diabetes. Besides these benefits, rye bread also improves metabolic factors associated with diabetes. In fact, it has the potential to reduce the risk of having type 2 diabetes. 

Therefore, we can conclude that rye bread is a healthy choice for diabetes because of its low-glycemic index and high fiber content that won’t spike your sugar level but works to manage it naturally. 

Squaw Bread Vs. White Bread

Why is brown bread considered good as compared to that of regular white bread for eating? Squaw bread is actually better tasting than white bread and possesses a soft and fluffy texture. Due to its stronger flavor, most people prefer squaw bread over white bread. 

Nutritious and tasty, squaw bread is a superb snack. While white bread contains lots of protein, squaw bread has plenty of fiber and other nutrients. Further, white bread is made with refined flour, which is deficient in many micro and macronutrients. That’s why rye bread is considered a healthier option for bread.

Squaw Bread Vs. White Bread

Even though both types of bread contain gluten, rye lacks wheat germ agglutinin, a compound known for its anti-insulin and anti-inflammatory properties. Squaw bread can, therefore, be a healthier option if you are trying to limit your gluten intake. 

The benefits of brown bread include weight management, heart health, stomach health, and blood sugar management. It can therefore be said that squaw bread is healthier than white bread. 

How To Make Squaw Bread At Home?

Manufacturing squaw bread has some unhealthy preservatives and added sugars which can cause bloating, stomach irritation and many other health problems. It is best to make squaw bread at home using organic ingredients. You can, in fact, make it yourself. Not only does it have a more natural flavor, but it is also more nutritious than the manufactured ones. 


  • 2½ cups rye Flour
  • 1 cup all-purpose flour
  • 2 tbsp cocoa powder
  • 2 tbsp oatmeal
  • 3 tbsp granulated sugar
  • 1 packet dry yeast
  • 4 tbsp molasses
  • 1½ warm water
  • 2 tbsp butter
  • 2 tbsp honey
  • 1 tbsp salt

Easy Squaw Bread Recipe

The German secret rye bread is delicious and healthy, and you can make it at home by following these steps!

  • In a bowl, combine yeast, sugar, and warm water. Leave it to react for five minutes, or until the yeast starts reacting.
  • In a mixer, mix rye and all-purpose flours, cocoa powder, cornmeal, butter, honey, and salt along with the yeast mixture. Knead until the dough becomes soft and dry.
  • Grease the container and add the dough. Securely cover the dough with a cotton cloth.
  • Let the dough rest for about an hour.  
  • Prepare the oven by preheating it to 375°. 
  • Put parchment paper in a baking dish—spread cornmeal over the paper. 
  • Place the baking tray in the oven and bake for 30 minutes, or until the bread turns golden brown. 
  • After it has been baked, let it cool.

That’s it! Now cut the bread into the desired shape and serve it as sandwich bread or an appetizer. 

Squaw bread recipe and ingredients

Enjoy Eating Healthy Bread!

Is squaw bread healthy? Indeed, yes! Squaw bread is much more beneficial than regular white or wheat bread. It is due to its high fiber content and other nutritional properties. Moreover, it contains a good amount of magnesium, calcium, and vitamin B, particularly linked with health benefits. 

Even though squaw bread sounds offensive and may cause bloating and allergy to allergic people. But it is incredibly good for everyone unless you are not sensitive to rye and gluten!

Moreover, it’s a quick, easy, and tasty substitute for white bread, plus it’s easy to make at home.


What is the healthiest bread you can eat?

Nutritionally speaking, you can add the following healthy bread options to your daily diet plan:

  • Rye bread
  • Flaxseed bread
  • Ezekiel bread
  • Oat bread
  • Brown rice bread
  • Purple bread
  • Sourdough bread
  • Multi-grain bread

Is squaw bread wheat bread?

No, squaw bread is not wheat bread. Indeed, it is rye bread. It is mainly made of rye, molasses, and some sugar. However, it may contain all-purpose flour or wheat flour for additional flavor and strength. Overall, it is predominantly rye flour. 

How many calories are in a slice of squaw bread?

The average slice of homemade squaw bread has 100 to 117 calories, though the amount depends greatly on the ingredients. A manufactured bread may contain fewer calories or more calories than a homemade version. Check the label before buying. 

What is squaw bread made of?

Squaw bread is primarily made of rye flour and molasses. But many people use yeast, sugar, butter, honey, oatmeal, and multi-grain flour for additional flavor and texture. 

Is white bread healthy?

White bread may contain a good quantity of protein. However, it is made of highly processed flour and contains many additives that make it unhealthy. Due to its potential to cause obesity, diabetes, and heart disease, it is advised to limit its daily consumption. 

What is the healthiest spread to put on bread?

Following are some healthiest toppings to put on your toast or sandwich bread:

  • Avocado
  • Hummus 
  • Peanut butter
  • Ricotta cheese
  • Cottage cheese
  • Light cream cheese
  • Honey
  • Virgin olive oil

Is sourdough bread healthy?

Sourdough contains various nutrients and vitamins, making it one of the healthiest loaves of bread to eat. It has moderate magnesium, iron, calcium, B1, B6, B12, zinc, potassium, and many other micronutrients. 

It is high in digestibility and beneficial to health. Indeed, it is a good alternative to regular bread. 

Does rye bread make you poop?

Rye bread contains good amounts of dietary fiber and magnesium that stimulate bowel movement. Consequently, it makes you poop easier, relieves bowel obstruction, adds bulk and moisture to your stools, and reduces constipation.

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