The consumption of wholewheat bread pleases many consumers, mainly because it is an alternative to common breads, which, in turn, are made with white flour.
Some studies show that wholemeal bread is healthier compared to other breads, making it an excellent option to add to your diet.
Those who want to control weight, or to perform diets for health and/or weight loss reasons, often wonder whether the use of this bread can help in the process.
The reason for the doubt is precisely because it is a food rich in carbohydrates that, in most cases, is seen as a villain when it comes to weight loss.
The composition of wholemeal bread
Whole wheat is made up of whole wheat flour, which should exist in greater quantity in the base recipe, being the predominant ingredient in the dough.
In addition, it has wheat bran and wheat fiber, ingredients that make a difference for nutrition and for the proper functioning of the body.
For these reasons, this type of bread is a nutritious and healthy option to be consumed daily, such as breakfast, snacks, as a accompaniment to some meals and various recipes.
Main health benefits of wholemeal bread
Among the benefits of wholewheat bread for health are the nutrients present in food, with special emphasis on the level of carbohydrates of this specific type of bread, which provides more energy for the execution of daily activities.
Therefore, the presence of fibers helps in the control of cholesterol and glycemia, being a food that can aid in the prevention and treatment of related diseases.
It is also worth noting that wholemeal bread helps in maintaining heart health, since dietary fibers help in the proper functioning of the cardiovascular system.
In addition, the dietary fibers present in bread help to improve intestinal health.
How to choose wholemeal bread?
At the time of choosing and buying wholewheat bread, usually people let themselves be carried only by the packaging of the product, eventually choosing the bread that has the indication of “integral” on the label.
However, in addition to packaging, a major factor in choosing truly wholemeal bread is to check which ingredients make up the product, as well as nutritional information.
An important tip is, first evaluate in the list of ingredients whether whole meal is the first ingredient, because the order of the ingredients makes a difference in relation to their relative weight in the food.
Another important point that deserves our attention is that some packages of wholegrain breads use the indication that the flour is 100% wholemeal.
How and why use wholegrain bread in cooking?
Wholemeal bread is also consumed in different dishes and as a side of some meals. It is a healthy, tasty and versatile option when it comes to cooking.
In this sense, the wholewheat bread can be used as a side dish for soups, in the preparation of hot or cold snacks or served on a side dish.
Another option, and that makes this time the bread the “protagonist” of the dish is the famous Italian recipe of bruschetta
, which can be served as an entrance or even as amain dish for quick meals.
Whether it’s breakfast and/or lunch, using wholewheat bread to replace white bread in different meals can be an excellent start to a richer nutritionally and healthy diet.
The use of wholegrain bread in the diet
It is worth remembering that when we talk about diet, we talk not only about weight loss, but also something that allows us to take care of health in general terms.
Thus, diets may be recommended, for example, for weight loss, prevention of problems related to cholesterol, diabetes, maintenance of cardiovascular health, intestinal health, among others.
Thus, the consumption of wholemeal bread can greatly help to prevent diseases or assist in care related to certain diagnoses. Therefore, it is an option for all people in health care.
It has been proven to be healthier when compared to white bread, since its composition has ingredients that combine nutrients and vitamins that benefit the body.
Wholemeal bread has a greater amount of fiber, which helps regulate the intestine, something fundamental to the diet. Another important point is the amount of calories, which is much lower than the common breads found in the market.
In relation to vitamins, wholemeal bread has vitamins B1, B2 and E. Among the minerals, phosphorus, calcium and potassium stand out. The use of whole meal also allows a lower glucose concentration.
In addition, wholemeal bread maintains a feeling of satiety for much longer, thus preventing it from overeating, ensuring a more balanced diet.
Compared to the composition of white bread, wholewheat bread is the most nutritious and healthy option for a quality diet.
Learn how to prepare an easy recipe for wholemeal bread
Wholemeal bread can be prepared at home. It is a practical recipe, easy and can be incremented with different fruits, seeds, among others.
Traditional wholegrain bread recipe
- 2 tablets of dry biological yeast
- 1 cup (tea) warm water
- 2 cups (tea) whole wheat flour
- 4 tablespoons (soup) of olive oil
- 1 teaspoon salt
- 2 tablespoons (soup) of brown sugar
- 1 cup (tea) of wheat flour
- Oil for anoints
How traditional wholegrain bread is prepared
- Organizes and weighs all ingredients before starting the recipe, as well as containers and meters.
- It uses a bowl to dissolve the biological yeast in warm water.
- In the same bowl, add the whole meal and mix very well until smooth.
- Afterwards, cover with a cloth and let it rest for an hour.
- After the rest time, add the olive oil, salt, sugar and flours. Stir well until the dough takes off from the bowl and, if necessary, adds more flour.
- Slap again and let it rest for another hour.
- After the time of rest of the dough, divide both into two greased forms. Let it rest for another 30 minutes.
- Preheat the oven to an average temperature, place the dough inside, and cook for 50 minutes and keep watch. Ideally, the breads will turn golden. It also checks how the dough will grow during the time in the oven.
- Remove from the oven, check that the bread is well golden and allow to cool.
- Unshape the loaves and they are ready to serve!
Cheeky Leeks: snacks with wholemeal bread
Cheeky Leeks is a company that values the health of customers and cares about the environment. All products are produced with ingredients 100% of vegetable origin.