Perhaps someone has convinced you that eating bread is unhealthy. You can blame the rise in popularity of low-carb diets, which advise you to drastically reduce your intake of carbohydrates and, as a result, your intake of calories. It’s a fact of science that consuming anything in excess will result in weight gain. But including whole wheat bread in your diet in moderation might actually have a number of positive effects on your health, some of which you might not even be aware of. According to the most recent nutrition research, include whole grains in our meals, such as whole-wheat bread, will have some beneficial benefits on our general health.
There are many different sorts and names for bread. Sadly, it’s not always simple to tell a whole-grain bread by its label or color. Brown bread frequently contains molasses rather than whole grains to achieve its color. The wheat grain may be present in breads like wheat, seven-grain, multigrain, and honey wheat, however whole wheat may not always be used in their production. Look for bread with the words “100% whole wheat” on the front of the packaging and a first ingredient that includes the term “whole,” such as whole wheat flour, whole oats, or whole rye, to make sure you are purchasing whole wheat bread.
The National Nutrient Database for Standard Reference of the U.S. Department of Agriculture estimates that one slice of professionally made whole grain bread contains 69 calories, of which 8 are from fat. A slice has 2 g of sugar, 4 g of protein, 132 mg of salt, and 12 g of carbs.
1. Fiber: Two grams of fiber, or 8% of the daily recommended amount for a 2,000 calorie diet, are included in one slice of whole wheat bread. A target of 14 g of dietary fiber for every 1,000 calories is suggested by the Dietary Guidelines for Americans, 2005. It has been demonstrated that eating a diet high in fiber lowers the chance of developing coronary heart disease, promotes healthy bowel movements, which prevents constipation, and increases feelings of fullness, which aid in weight management.
2. Minerals: Iron, which is necessary for the movement of oxygen throughout the body and into the muscles, is present in whole wheat bread in sufficient amounts. With 23 g and 11 g, respectively, of magnesium and selenium, whole wheat bread is also a good source of these nutrients. Magnesium has a critical role in protein synthesis, energy production, and muscle health. A healthy immune system and the prevention of cell deterioration require selenium.
3. Fat and Cholesterol: A low-fat and low-cholesterol choice is whole wheat bread. One slice contains around 1 g of fat, none of which is trans or saturated. Additionally, whole wheat bread is cholesterol-free. Your chance of getting coronary heart disease is decreased by keeping dangerous LDL cholesterol levels low by include foods low in saturated fat, trans fat, and cholesterol in your diet.
One of your first moves is to reach for a loaf of bread, whether you’re cooking toast for breakfast or putting together a late-night sandwich after a night out. Whole-wheat bread could be preferred if you dislike the sticky texture of white bread. This variant, which is touted as a healthy alternative to white bread, frequently has a sweet, nutty flavor. Both breads have a similar amount of calories, but whole-wheat offers more fiber and nutrients than white bread.
6 Health Benefits of Eating Whole Wheat Bread
1. Health Benefits
From its whole grain content to its influence on weight, whole wheat bread has several advantages.
2. Promotes healthy digestion
Fiber is an essential component for digestive health—it does more than just keep you regular in the restroom. Healthy gut flora can flourish when you eat whole grain foods in large quantities. It has been discovered that this alleged “pre-biotic” action strengthens the immune system and improves colon health.
3. Boosts heart health
For good reason, whole grains have long been recommended for heart health. An important study published in the British Medical Journal in 2016 found that consuming more whole grains was linked to a significantly lower risk of coronary heart disease and cardiovascular disease.
4. May lower the risk of stroke
Eating whole grains is associated with a lower risk of stroke, according to a BMJ study that also found a link between them and a healthy heart. But there’s more! The study even shown a reduction in overall mortality with whole grain eating.
5. Reduces the risk of type 2 diabetes
The good news for people who are at risk of acquiring type 2 diabetes comes from research. Studies have “consistently established,” according to a 2018 study published in the journal Nutrients, that consuming more whole grains is linked to a lower risk of type 2 diabetes.
6. Helps with weight management
Contrary to popular belief, whole wheat bread may have the opposite effect on your waistline. According to a research that included information from 38 epidemiological studies, consuming whole wheat bread did not result in weight increase and may potentially help with weight management.
