Which is the healthiest bread and what are made of?
|White Bread||Brown Bread||Whole Grain Bread / Whole Wheat Bread|
|Most white bread made from refined wheat flour gives nothing to your body.You’ll actually require more enzymes, vitamins and minerals from the other foods you eat just to deal with digesting it.||In some extremely lazy manufacturing, but inspired marketing, much of the ‘brown’ bread you’ll find in the supermarket is simply the same white bread with brown coloring, often caramel, added back into it. Hardly the healthier choice it’s made out to be.||Whole grain bread is made with the germ and the bran included and is hopefully not as heavily processed or full of chemical additives as most commercial loaves. Whole wheat means that the bread is made from the entire wheat kernel. Whole grain means that the bread can be made of any whole-grain kernel. That grain may be wheat or it could be another grain like spelt, oats, or barley. The bread might even be made using a mixture of different whole grains.|
What is better?
True whole grain bread, if you can find it, should be a healthier option.
Whole grains are an important part of a balanced diet.
Despite its popularity, a slice of white bread or brown bread is a particularly unhealthy thing to put into your body.
To make it they strip the wheat grain of almost all of its nutrients and fiber, often bleach it with toxic chlorine dioxide, potassium bromate or benzoyl peroxide and then further treat the lifeless refined starch with chemicals such as azocarbonamide, polyoxyethylene monostearate and ammonium chloride.
The resulting flour is made into a bread that is, in a digestive sense, more similar to table sugar than the whole grain bread and your body treats it as such.
Watch those insulin levels
Whenever you eat large amounts of refined carbohydrates like white bread, high levels of insulin are likely to be produced to deal with it.
The hormone insulin shuttles away the rapidly absorbed sugars you’ve just eaten out of your bloodstream, where they present a danger to your body.
It then converts them, first into glycogen and then into triglycerides for storage in your body’s fat cells.
While some fats eaten with a big carbohydrate meal may be stored as well, it’s the refined high glycemic foods like white bread that stimulate insulin production the most, leading to the optimal conditions for weight gain.
Sometimes the manufacturers will add back a few synthetically produced vitamins and minerals that your body has problems utilizing. They then claim that the bread is ‘enriched’.
An ambitious term some might think after what they’ve done to it.
Even given all of that though, it’s debatable whether even whole grain bread is a truly healthy option. The problem is wheat itself.
Bread made from 100-percent whole-grain flour contains all the parts of grain, including the bran, germ and endosperm. The bran, or outer layer of the seed, is rich in vitamins and fiber.
The germ contains vitamin E, protein and fat.
The endosperm, or kernel, contains most of the wheat’s protein and carbohydrate content. During processing, the bran and germ layers are removed, so the ingredients in brown bread are stripped of many nutrients. Even after “enriching,” brown bread contains less fiber and fewer vitamins.
1. Vitamin and Minerals:
Whole-grain bread, in addition to being rich in B vitamins thiamine, riboflavin, niacin, pantothenic acid and vitamins B-6 and B-12, is a good source of folate, necessary for the prevention of birth defects. Whole grain bread also contains vitamins E and A.
Nutrition in brown bread depends on the type of flour used and the degree of refinement.
On average, whole grain bread contains up to 300 percent more zinc, 40 percent more iron and more magnesium, manganese and phosphorus than brown bread or white bread made with refined flour.
One slice of commercially prepared whole-grain bread contains 66 calories.
An example of a slice of generic brown bread contains 118 calories with 4 grams of fat with 1 gram of saturated fat. Brown bread contains 16 grams of carbohydrates, 6 grams of dietary fiber and 1 gram of sugar. The protein content is 6 grams.
One of the beneficial nutrient fiber is removed in the refining process and hence can be found in abundance in whole grain bread but not white bread.
Fiber not only promotes health, it also helps reduce the risk for some chronic diseases.
For instance, fiber prevents constipation, hemorrhoids and diverticulosis. Fiber is also linked to prevent some cancers especially colon and breast cancer.
In addition, fiber may help lower the LDL cholesterol (the Bad cholesterol) and the total cholesterol therefore reducing the risk of heart disease.
Furthermore, fiber can help lower blood sugar therefore help better manage diabetes.
Last but not least, fiber may help keep you trim as it contains 0 calories and often keeps you feeling full.
Most truly whole grain products are good for you.
It’s no wonder whole grains provide so many health benefits, including protection from heart disease, stroke, diabetes, obesity, and some cancers.
So what you do the next time you’re facing the bread shelf? Don’t let the “wheat” or “whole wheat” label mislead you.
Read the list of contents on the label and choose bread that contains 100% whole grain or “sprouted whole grains.” The key word to look for is “whole”!
Connect with Expert Yumna Sadiq