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.