Bread is one of the main foods in our daily diet, which provides a significant portion of daily energy.
bread can provide essential nutrients such as protein and certain amino acids, B-group vitamins, vitamin E, magnesium, iron, zinc, selenium, copper, manganese, fluoride, and chromium. Each of these minerals plays a fundamental role in the most important metabolic processes, fueling and maintaining the safety and health of the body.
Benefits of whole wheat bread
1- Improving the performance of the digestive system
The first organ that bread affects positively is the digestive system. The benefits of whole-grain bread are improving bowel movement, preventing problems such as pain, constipation, stomach inflammation, and other large intestine diseases, and strengthening good intestinal bacteria.
2- Weight loss and body mass index
People who use bran bread in their diets are much closer to their natural weight, have less abdominal fat, and have a more appropriate body fat level. its lower calorie content compared to refined bread can further support your weight management goals.
3- Fiber Fiesta:
Whole wheat bread is a fiber champion, packing in more than its refined counterpart. This dietary hero keeps you feeling fuller for longer, aids digestion, and helps regulate blood sugar levels, potentially lowering your risk of type 2 diabetes. also, whole wheat bread’s fiber and nutrient blend can contribute to heart health by lowering bad cholesterol and blood pressure. This reduces your risk of cardiovascular disease, keeping your heart happy and healthy.
4- Prevention of heart and vascular problems
The fiber in bran, by binding to bile acids or fats, prevents the absorption of cholesterol and fat from food, prevents an increase in triglycerides, blood pressure fluctuations, heart attacks, and deaths due to heart problems, and can indirectly reduce blood fat and prevent cardiovascular disease.
5- Reducing the risk of respiratory diseases
The respiratory system is one of the sensitive organs of the body that can be seriously damaged by a lack of nutrients in food. Reducing the risk of asthma and respiratory tract allergies is another benefit of whole wheat bread. Nasal allergies are less common in people who care about consuming grains, and improvement also occurs faster for those with allergic symptoms alongside this food.
6- Strengthening the immune system
Bran is one of the desirable foods for beneficial intestinal bacteria, which acts against intestinal microbial diseases and activates the body’s immune system. Also, iron, folic acid, and other nutrients in whole wheat bread help improve children’s physical and mental growth. Studies suggest that consuming whole grains like whole wheat may be associated with a decreased risk of certain types of cancer, including colorectal and esophageal cancers.
Whole-grain bread vs white bread
In the US, whole grains are consumed less, and white and refined grains are consumed more. Whole-grain bread is darker in color than white bread. it is good to know that the color change in this type of bread is not due to its quality decline but due to the increase in the percentage of bran. Whole-grain flour contains germ and bran, while white flour has a negligible amount of bran and is devoid of germ. Whole-grain flour is a richer source of fiber and B-group vitamins, magnesium, selenium, zinc, and other antioxidant compounds than white flour, which can be an important reason for the health benefits of whole-grain bread.
Consuming whole grain bread compared to white bread slowly increases blood sugar levels and can help control blood sugar and prevent diabetes.
Remember, moderation is key! While whole wheat bread is healthier than white bread, excessive consumption can still contribute to an unhealthy diet. Enjoy it as part of a balanced diet rich in fruits, vegetables, and lean protein for optimal health benefits.
Naturally fermented bread: Is it better for you?
Bread with naturally fermented dough has better digestion, reduced phytic acid and oxalic acid, better absorption of iron and calcium, and a better aroma and taste. However, bread made from dough that is not fermented or fermented with sweet yeast is often in the form of a cake or dough, and its digestion is more difficult, and the absorption of iron, calcium, zinc, and other substances is significantly reduced.
Is every whole grain bread approved?
- It is recommended to avoid buying breads to which bran is manually added in the bakery.
- By consuming bran bread, we mean bread made with bran flour, which means that part of its bran has not been taken in the factory and is used as whole flour (bran flour) to prepare sangak bread, barley bread, and some local bread.
Who should be cautious about consuming whole-grain bread?
People with varying degrees of kidney failure should be cautious about consuming bran. During long-term diarrhea, it is recommended to use simple grains until recovery. People with gastrointestinal diseases should follow the advice of a doctor and nutritionist
