Wholemeal bread: what is it, what the benefits and what its difference from traditional bread are some of the main doubts of people who wish to start new eating habits. After all, when it comes to changing food, you need to be aware of what is consumed.
What is wholewheat bread?
Wholewheat bread has been gaining prominence in the routine of healthy eating.
Wholewheat bread can consist of wheat flour, whole wheat flour and/or fiber or wheat bran, as well as other elements such as rye.
The wheat grain has different color and sizes, which can vary from one crop to another and over the seasons. Generally, its shape is more oval and its ends more rounded.
This grain goes through a process in which it is crushed and gains its texture of flour (powder), and this flour has three popular denominations: wheat flour, white flour or refined wheat flour.
However, in order for this flour to become whole, the grains are crushed whole, preserving their nutrients. Its color is darker, facilitating its distinction from normal wheat flour.
How do you know if the bread really is wholegrain?
Attention: not all products they have on their packaging or label “wholemeal bread” are actually wholemeal bread.
Therefore, when choosing bread, pay attention to the ingredients that are included in your composition. This is because wholemeal bread contains generous amounts of whole grains, ideas for those looking for a diet rich in fiber and nutrients.
A characteristic aspect of wholemeal bread is that it contributes to slow digestion, making the body feel sated for a longer period. In addition, it accelerates metabolism, helping those looking to lose weight with quality.
Following the numerous trends aimed at providing more physical resistance and improving health through balanced eating, wholemeal bread has become popular among several communities, such as vegetarians.
Wholewheat bread vs. white bread: what’s the difference?
White bread is composed of white wheat flour. Wholemeal bread, on the other hand, is produced through darker flour – as we mentioned earlier – wholemeal flour, which is its main ingredient.
How to identify the difference from one to the other? It’s simple! In the nutritional table, all ingredients are broken down through their quantity in the product, always from largest to smallest.
So, if you want to adopt a diet with more benefits for your health, opt for the breads that contain the highest percentage of whole meal in the nutritional index.
Bread with ultra-processed grains and whole grains are other foods that should not be put in place of wholemeal bread.
Another important point that requires attention has to do with grain bread: a bread with grains does not mean that it is wholegrain—they are completely different things. This is because the grains are intended to increase the amount of fiber and nutrients, however they have a high calorie index.
Also pay attention to ultra-processed whole grains, because they have altered ingredients and with many additives, whose purpose is to make the bread even softer and, consequently, ensure greater durability of the product.
So remember that the real wholewheat bread is made only from a few ingredients, namely: flour, water, yeast and salt. When consuming it, you will notice that it is harder than the other loaves and that its validity should be reduced.
5 benefits of wholemeal bread
In addition to being high in fiber and having fewer calories, wholemeal bread contains other health benefits.
Rich in fiber
Unlike white bread, wholewheat bread contains in its formula the highest percentage of fiber. These fibers are important because they help regulate the intestine and strengthen satiety.
Fewer calories
While white bread has many calories, wholewheat bread contains 30% less, because wheat flour, which makes food much more caloric, is not present in its production. However, the fact that wholewheat bread has less energy does not make excess consumption advisable.
Rich in vitamins and minerals
Wholewheat bread has different types of vitamins, such as B1, B2 and B3. It also includes mineral salts such as phosphorus, calcium and potassium.
Helps prevent cardiovascular problems
Wholewheat bread, when ingested correctly, can help those who seek to reduce the risks of cardiovascular diseases, especially in middle-aged people. In addition, because it contains whole grains, it decreases problems such as high blood pressure, heart attack, cardiac arrhythmia, among others.
Tasty
We can’t leave out the taste of wholewheat bread, can we? In addition to being beneficial to health, it has unique flavors and textures, and can be combined with numerous healthy food options.
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