Whole wheat bread benefits It has important functions such as providing high levels of fiber, helping the digestive system, balancing cholesterol levels, greatly lowering blood pressure, facilitating weight loss, balancing blood sugar levels and providing minerals that may be needed. body. Let’s take a closer look at the benefits and properties of wholemeal bread;
In this article, I will try to give you information about the benefits, nutritional value and caloric value of wholemeal bread.
What is whole wheat bread?
Whole wheat bread made with flour separated from bran is called whole wheat bread. Whole wheat bread is also known as adding bran to white flour. Although it has the same value as normal bread, white bread, it is rich in vitamins. It is recommended not only for weakened or diabetic patients, but also for healthy people.
Whole wheat bread benefits
The benefits of wholemeal bread that many people like to consume;
- Whole wheat bread is high in fiber
Fiber is a great reason to eat whole foods. Adults need an average of 25 to 35 grams of fiber per day. Whole wheat bread contains two types of soluble and insoluble fiber, both of which can significantly benefit your health. Fibers are digested slowly in the body, helping you feel more comfortable for a long time. This can help control blood sugar, lower LDL (bad cholesterol), and reduce the risk of colon cancer.
- Whole wheat bread helps digestion
Whole wheat bread also has great benefits for the digestive system. The high fiber content of this food keeps stools regular and balanced. Recent research has shown that those who consume more fiber need much less laxative. Whole wheat bread also helps prevent diverticulosis, in which small pockets form in the wall of the colon that cause constipation, inflammation, diarrhea, and pain. However, this bread also contains lactic acid compatible with the good bacteria in the large intestine. These beneficial organisms greatly aid digestion, promote better nutrient absorption and greatly strengthen the body’s immune system.
- Whole wheat bread helps lower cholesterol
Not only does whole wheat bread help prevent the body from absorbing bad cholesterol, it also lowers triglycerides, which contribute significantly to heart problems. Basically, this bread reduces the risk of heart disease overall. A recent study found that those who ate 2-3 servings of whole-wheat bread a day were 30% less likely to have a heart attack or die from heart disease than those who ate less.
- Whole wheat bread lowers blood pressure
The heart benefits of whole wheat bread don’t end with cholesterol and triglycerides. It also lowers blood pressure, one of the most important risk factors for heart disease. One study showed that those who consumed 7 servings of bran and branched bread per week had a 19% lower risk of hypertension than regular types of bread. Because consuming whole wheat bread instead of regular bread significantly lowers blood cholesterol, triglycerides, blood pressure and insulin levels.
- Whole wheat bread makes it easier to lose weight
Studies have shown that people who eat whole wheat bread keep their weight levels in check and gain weight over time. Whole wheat bread is low in calories and contains ingredients that may be healthy for the body. Studies have shown that this bread can help reduce the body fat you have, resulting in a healthier distribution of this fat in the body.
- Bran makes bread feel full
Another way wholemeal bread can help you control your weight is by making you feel much more full than refined grains like crackers or white bread. This food is digested much longer and has a more satisfying effect. For maximum fullness, choose wholemeal bread.
- Whole wheat bread regulates blood sugar levels
One of the most important benefits of wholemeal bread is that it helps maintain the body, which can lower blood sugar levels and the risk of type 2 diabetes compared to refined grains. In one study, those who ate 2-3 servings of this bread a day had a 30% lower risk of diabetes than those who ate very little or no whole-grain products.
- Whole wheat bread is a good source of B vitamins
Bran bread is rich in B vitamins, riboflavin, thiamine and niacin, all of which are involved in metabolism. Folate (also known as folic acid), another B vitamin, helps the body make red blood cells and is critical for preventing possible birth defects, especially in babies.
- Whole wheat bread provides minerals the body may need
Along with vitamins, bran bread is a great source of many minerals that our bodies need to stay completely healthy. These minerals include magnesium, which carries oxygen to the body and forms bones, and iron, which protects highly against oxidation and helps prevent selenium. It also contains zinc, which is necessary to keep the immune system at high speed.
- Whole wheat bread reduces the risk of asthma
Consuming whole wheat bread early in life can prevent asthma and other asthma-related allergic conditions. In order to achieve this feature, it is necessary to consume this bread regularly.
- Inflammation markers of whole wheat bread cuts
Asthma is an inflammatory problem that can be cured by eating whole wheat bread, but there are other problems among inflammatory problems. In addition to reducing the risk of preeclampsia, preterm labor and fertility problems during pregnancy, whole wheat bread can also significantly reduce C-reactive protein levels, a marker of inflammation not associated with type 2 diabetes and heart disease.
- Whole wheat bread reduces cancer risk
Evidence is emerging that the consumption of whole wheat bread can greatly reduce the risks of some cancers such as breast, colorectal and pancreatic cancers.
- Whole wheat bread protects teeth and gums
In a study involving approximately 34,000 people aged 45-76, participants who ate the highest level of whole-wheat bread were 23% less likely to develop gum disease than those who stayed away from whole-wheat bread. This turned out to be true even considering other important factors such as smoking, age, and body size. It holds great promise for the future as it is linked to other health conditions such as gum disease, heart problems, and inflammation.
- Whole wheat bread provides longevity
Whole wheat bread can not only help you live better, it can also help you live longer. A study of over 40,000 postmenopausal women found that women who ate 4-7 servings of bran bread per week had a 31% lower rate of dying from causes other than cancer or heart disease than women who ate less. or no bread. It has been found that men who regularly consume one or more servings of wholemeal bread a day have a 17% lower risk of death compared to those who consume barely.
- Whole wheat bread contains starch in a durable form
Carbohydrates can be quite good in some situations. The trick is to find the right kind of carbohydrates and resistant starch. A healthy carbohydrate that acts more like fiber is not easily digested, so it moves slowly in the digestive system, burns more fat, squeezes the hormones that make you feel full, keeps insulin working, decreases. blood sugar and cholesterol levels. Whole wheat bread is a powerful and healthy source of starch.
Calories in Whole Wheat Bread and nutrition facts
To answer the question of how many calories in whole wheat bread and how many calories in a slice of whole wheat bread, one slice of white bread has 90 calories, one slice of whole wheat bread is 54 kcal. In fact, its caloric value is very close to white bread. When 1 slice of whole wheat bread is calculated as 23 grams, 1 slice of whole wheat bread is 54 kcal.
Nutritional value of wholemeal bread
Wholemeal bread Calorie Value: 216 kcal calories per 100 grams of this food, plus 1 slice (thin) meal i.e. 25 grams Wholemeal bread 54 calories. Nutritional value of whole wheat bread;
Nutritional values for 1 slice amount
| Nutritive value | In 100 grams | 1 slice / 25 g |
|---|---|---|
| Calorie | 216 kcal | 54.0 kcal |
| Carbohydrate | 44,54 g | 1.1 g |
| Fiber | 6.5 g | 1.6 g |
| Protein | 6.0 g | 1.5 g |
Whole wheat bread ingredients
Ingredients for whole wheat bread;
Wheat flour, water, wheat bran, baker’s yeast, salt, emulsifying bread additive (diacetyl tartaric acid esters of mono and iglycerides), enzyme (hemicellulose, mushroom alpha amylase), antioxidant (ascorbic acid)
Is whole wheat bread consumed in a diet?
One of the most common questions asked by those who want to diet or lose weight is whether to consume wholemeal bread in the diet. In fact, consuming whole wheat bread on the diet list causes weight gain. Scientific research has shown that wholemeal bread causes weight gain. Although it is preferred because it feels full and runs the intestines, those who want to lose weight must have 1 slice or 2 slices of whole wheat bread in their diet list.
Is iron missing in whole wheat bread?
It is known that consuming whole wheat bread for a long time will lead to anemia and iron deficiency. Whole-wheat foods should not be eaten too much, and they should be avoided by children as they will cause iron deficiency.
How many slices of whole wheat bread are eaten a day?
One of the most frequently asked questions is how many slices of whole wheat bread should be consumed per day. It is recommended that a healthy person consume 6 slices of whole wheat bread a day. It is sufficient to consume an average of 2 slices of whole wheat bread at each meal.
The harm of wholemeal bread
There are benefits and benefits of wholemeal bread, as well as some harms. When consumed unconsciously, the harms of whole wheat bread appear instead of benefits.
- Children and pregnant women should never consume bran bread as it causes iron deficiency.
- When consumed too much, it causes anemia
- Calcium deficiency
- Delayed bone growth
Due to the above damages, wholemeal bread can be both beneficial and very harmful. Never give or eat whole wheat bread during pregnancy and to your children.
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