The Benefits Of Whole Wheat Bread
First, lets take a look at the overall benefits of whole wheat bread, and why its been touted for being the clear cut better option when compared to white breads. Whats so special about it?
Whole Wheat Bread has a Higher Fiber Content
Whole wheat breads generally have a far higher fiber content than white breads, because it includes the bran part of the wheat . Fiber helps keep you regular, and feeling fuller for longer. A regular slice of whole wheat bread contains just under 2g of fiber.
Whole Wheat Bread has a Lower Glycemic Index than White Bread
Having a lower Glycemic Index than white bread means that whole wheat is the better choice when it comes to keeping your sugar levels more stable. It also means you are less likely to crave sugary foods by staying fuller for longer. Regular white bread has a GI in its 70s and higher, whereas whole wheat breads have a lower GI which around 50.
Whole Wheat Bread is Rich in B Vitamins
Unlike white bread, whole wheat is naturally richer in a range of B vitamins. Heres a break down:
Vitamin B1 Otherwise known as Thiamin. According to webMD, this vitamin is required for our bodies to properly use carbohydrates.
Vitamin B2 Otherwise known as Riboflavin. This vitamin is needed for healthy development of the skin, brain function, blood cells, and the digestive lining.
Vitamin B3 Known as Niacin. This one is good for general overall health
Whole Wheat Bread is Richer in Minerals than White Bread
Double Fiber 100% Multi
Main info: Double Fiber 100% Multi-Grain 100% Whole Wheat Bread, yeast, ascorbic acid), how else can we decrypt bread labels? According to the UC Berkeley School of Public Health, Cover with a damp cloth and allow to rise in a warm place until the dough reaches the top of the tin .3.6/5Whole wheat bread by FRESH & EASY contains 233 calories per 100 g serving, HONEY,If youre looking to up your fiber intake, soybean oil, MODIFIED WHEAT STARCH, DOUGH CONDITIONERS ., yeast nutrients Following on from the three top whole wheat breadWhole wheat bread by FRESH & EASY contains 233 calories per 100 g serving, The latter is 9.3 g sugar and 9.3 g of dietary fiber, pita
The Benefits Of Sourdough Bread
For more detailed information about the benefits of sourdough bread, check out my post Is Sourdough Bread Good for you? 7 Things you need to know
Here, were going to take a look at the individual benefits of white sourdough, and later on do an overall comparison between the two types of bread.
Sourdough bread has a Low Glycemic Index
White sourdough bread can boast a lower Glycemic Index than conventional white bread, because the method of fermentation lowers the overall starch and sugar content in the bread. The Glycemic Index of white sourdough bread is around 50, which is considered low GI. We will look into how it compares to whole wheat bread later on in the comparisons section.
Sourdough Bread Has Increased Mineral Absorption
A by product of sourdough breads fermentation process, means that we are better able to absorb the available minerals in sourdough bread. In particular, minerals such:
have an increased rate of absorption in our bodies. There is also an increased level of antioxidents, which other breads do not contain. This is down to the lactic acid present in sourdough.
Sourdough Bread Contains Resistant Starch
Resistant starch has relatively recently been discovered as being beneficial to your health, and sourdough fermentation increases breads resistant starch level by about 6%. However, this is still not nearly as much as whole wheat contains.
Sourdough Bread has a whole host of Gut Friendly Benefits
General Nutrition of White Sourdough Bread
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Prevention Of Colon Cancer
Colon cancer is the most prevalent type of digestive system cancer.
Observational studies link the consumption of whole grains including whole wheat to a reduced risk of colon cancer .
One observational study estimated that people on low-fiber diets could cut their risk of colon cancer by 40% by eating more fiber .
This is supported by randomized controlled trials, though not all studies have found a significant protective effect .
All in all, whole wheat is rich in fiber and boasts a number of antioxidants and phytonutrients that potentially reduce your risk of colon cancer .
Whole wheat and other whole-grain cereals may promote gut health and reduce your risk of colon cancer.
Celiac disease is characterized by a harmful immune reaction to gluten.
An estimated 0.51% of people in the United States and Europe have this condition (
It has also been suggested that gluten may contribute to brain disorders in people with celiac disease, such as schizophrenia and epilepsy .
Einkorn, an ancient wheat variety, causes weaker reactions than other varieties but is still unsuitable for people with gluten intolerance .
Adhering to a gluten-free diet is the only known treatment for celiac disease. Although wheat is the main dietary source of gluten, this protein can also be found in rye, barley, and many processed foods.
Although whole-grain wheat may have some health benefits, many people need to eat less of it or avoid it altogether.
Macronutrients In High Fiber Bread
Carbohydrates are our bodys and brains preferred source of energy. Some breads are mainly made up of simple carbohydrates, while others contain plenty of complex carbohydrates and fiber.
Active and sedentary people both benefit from the energy that carbohydrates provide. Whether you are training for a triathlon or solving a difficult problem at work, carbohydrates can help!
Some high fiber breads may also have some protein, which is another macronutrient. Other breads that may be gluten-free and grain-free might include seeds, which also provides some protein.
Bread contains a smaller percentage of fat, the third macronutrient. A store-bought slice of bread typically contains about 1 gram of fat, making it a low-fat food.
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A Valuable Fiber Source
Many people consume significantly less than the recommended 25 to 38 grams of fiber, according to the Academy of Nutrition and Dietetics, or 21 to 30 grams after age 50. Depending on the brand or ingredients, whole-wheat bread can supply around 3 grams of fiber per slice. So two slices might fulfill nearly a third of your days fiber needs. Add some sliced avocado or hummus and any other desired veggies for an even higher-fiber sandwich. Eating enough fiber though foods such as whole-wheat bread can promote digestive health, better cardiovascular health and weight control.
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No doubt, having a slice of whole wheat bread is a lot more convenient than making a chapati. Often times, a lot of fitness trainers also say it is a healthy option. There are nutritionists asking people to skip chapati and have a slice of bread while they are trying to shed weight.
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Trends In Bread Consumption
The increasing interest in healthy foods has caused a change in the buying behaviour of the European bread consumer. Watching the baker’s shop window, more and more brown and whole-wheat bread can be seen. However, there are also people who prefer white bread. For instance, for children there is nothing like a slice of white bread covered with a thick layer of peanut butter. Also, elderly people might give their preference to white bread above brown because of the easier palatability of the former type of bread.
For those who prefer white bread, but who would also like to follow a healthy lifestyle, inulins offer the opportunity to develop a fibre-enriched white bread with the same dietary fibre content as whole-wheat bread. The fibre contents of various types of bread range from about 1% for white bread to 4% in brown bread and 5% for wholemeal bread. Inulin can be added to bread in amounts up to 8%. Even at these relatively high concentrations, products are obtained with good organoleptic properties. This contrasts with the use of, for instance, wheat fibres, the application of which is limited due to their less suitable technological and sensory properties.
C. Shanthi Johnson, Gordon Sacks, in, 2010
May Improve Heart Health
If you choose bread made from whole grains, you’re also getting a source of fiber. Whole grains high in fiber have been shown to help reduce the risks of cardiovascular disease. Consuming 28 to 30 grams each day of whole grains may lower total serum cholesterol and low-density lipoprotein , considered bad cholesterol.
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Amount Of Fiber In Whole Wheat Bread
Welcome to the nutritional fiber content in 5 different types of whole wheat bread, ranging from 9.2 g to 6 g per 100g. The basic type of whole wheat bread is Bread, pita, whole-wheat, where the amount of fiber in 100g is 7.4 g.
The percentage of the recommended daily allowance for fiber is based on a 25 g RDA level for a mature adult.
Comparing Fiber In Whole Wheat Bread Vs Lentils
Bread, pita, whole-wheat
The highest content of fiber in the food items under the general description or type of whole wheat bread, is Bread, whole-wheat, commercially prepared, toasted with 9.2 g of fiber per 100g. Comparing lentils with Bread, whole-wheat, commercially prepared, toasted Bread, whole-wheat, commercially prepared, toasted has 1.3 g more fiber than lentils. In terms of fiber percentage this is 16 % more fiber.
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Potato Vs Bread: Satiety Index
Satiety is a term used to explain the feeling of being full and the loss of appetite which occurs after eating food. The satiety index is a scale showing how full a person feels after eating a certain food.
The satiety index was developed in 1995 from a study which tested 38 foods. The foods were ranked how they satisfied a persons hunger. Foods scoring under 100 are considered less filling and foods scoring above 100 are considered more filling 5.
The table below shows the satiety scores of potatoes and bread.
Compared to white bread at 100%, it turns out that boiled potatoes are 323% more satiating. Additionally, they are more than twice as satiating compared to wholemeal and grain bread as well.
Of all the 38 foods, potatoes score the highest. 28 out of the 38 foods scored better than white bread.
Potatoes are likely to have a high satiety score for the following reasons:
1) Potatoes contain 2.4 grams of fiber per 100 grams.
2) This is likely because of the high water content found in potatoes. Studies have found incorporating water into food decreases overall calorie consumption 6.
3) Potatoes weigh a good amount but only contain 69 calories per 100 grams.
Another reason why potatoes are so filling may be a protein they contain called proteinase inhibitor 2. This protein has been shown to suppress the appetite 7.
Therefore, if your goal is to lose body fat or decrease calories, potatoes are the better choice over bread.
Potato And Bread Costs
With the rising prices of just about everything, the cost of food certainly matters to most. The price may sway your decision about which one to use in your meals more often. Therefore, which costs more, potatoes or bread?
Whole-wheat bread cost more than potatoes. White bread cost less than potatoes. The average price for potatoes is $0.99 per pound. The average price for whole-wheat bread is $1.55 per pound. The average price for sliced white bread is $0.77 per pound.
I conducted a search for potatoes and bread online.
I checked Shoprite supermarket for the prices of potatoes and plantains:
- Sliced white bread
- $0.80 per pound
- Sliced white bread
- $0.74 per pound
Check out Amazon for bread and potato products, bread and potatoes.
To find out what the difference is between taro and potato check out my article, Taro vs. Potato A Complete Comparison.
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Zinc Deficiency In The Middle East
Zinc deficiency has been found among peasant populations in rural areas of the Middle East. Unleavened whole wheat bread can account for 75% of the energy intake in these areas, that is, Iran, Egypt, and Turkey. This diet, which does not contain meat, does contain zinc, but it also contains phytic acid at a level of about 3 g/day. The phytic acid inhibits zinc absorption. The yeast used to leaven bread produces phosphatases that hydrolyze the phosphate groups from phytic acid.
The deficiency results from general malnutrition , as well as from the wheat-based diet. The symptoms include lack of sexual maturation and small stature. Supplementation of affected young adults with zinc provokes the growth of pubic hair and enlargement of genitalia to a normal size within a few months . The zinc deficiency that results is thought to be a contributing factor in a type of dwarfism found among these populations. The victims are very short, show marked retardation in sexual development, and have levels of plasma zinc somewhat below normal. It is not clear if any lack of sexual development, due to malnutrition, which continues far beyond the age of 20, can be successfully treated with supplements of zinc or other nutrients. Ethical concerns have prevented collecting any clear data on this issue.
B.A. Kornbrust, … I. Matveeva, in, 2012
Obesity And Weight Management
There is strong epidemiological evidence linking the consumption of dietary fibre to overweight and obesity mitigation. The main effect behind this effect, may be a reduced appetite and prolonged satiety feeling after consumption of these products . An inverse association was observed between wholegrain consumption levels, on the one hand, and body mass index and risk of overweight and obesity in men as well as women, on the other hand, in a cohort study carried out in the Netherlands . The association in men was found to be stronger than the association found for the female participants . A cross-cultural study of 16 cohorts in seven countries showed that the BMI and subscapular skin fold thickness were inversely associated with total dietary fibre intake, suggesting that a reduced intake of fibre was an important determinant in the storage of body fat .
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Energy And Satiation Between Meals
Because whole-wheat bread contains fiber, as well as around 5 grams of protein per slice, its a lot more filling than basic white bread. This lends itself to not only feeling more energized and satiated, but less likely to overeat. In a study published in Plant Foods for Human Nutrition in 2018, participants were assigned to eat refined-wheat bread or whole-wheat bread daily for 12 weeks. By the studys end, the people who ate the whole-wheat bread lost belly fat, whereas the refined-wheat bread eaters showed no change.
Is Wheat Bread Or White Bread Healthier
Whole wheat bread is generally a healthier option than white bread, although there may be some cases where you might want to opt for a lower-fiber option. Here’s what you need to know about the health differences between the two bread choices.
Whole wheat bread contains more nutrients, but white bread may be fortified with vitamins: Since 100% whole wheat bread has all three components of the grain, it typically has a higher nutritional value than white bread. This is because the bran and the germ have richer concentrations of vitamins and minerals than the endosperm.
For example, the bran is the grain’s major source of:
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Ingredients To Look For
Food labels can make it tricky to distinguish foods that are truly rich in whole grains, from foods that just have a tiny amount of whole grains. To make sure that youre actually buying whole grain bread, look for 100% whole-grain at the very top of the ingredient list.
Some other grains besides wheat that are often found in high-fiber breads include oats, rye, barley, spelt, and millet.
If you usually buy 100% whole wheat bread, then you can introduce some new nutrients into your diet by trying a bread made with a different whole grain like those listed above.
For those with celiac disease or gluten intolerance, it can be harder to find high fiber breads however, its not impossible!
Luckily, there are some very creative food manufacturers out there who have started making gluten-free breads with ingredients like brown rice flour, almond meal, chia seeds, and flax seeds. These ingredients all contribute to the fiber content of the final product.
High fiber breads will come with 3-5 grams of fiber per slice, and they will often pack in 3-6 grams of protein.
Wheat : Nutrition Facts And Health Effects
Wheat is one of the worlds most commonly consumed cereal grains.
It comes from a type of grass that is grown in countless varieties worldwide.
Bread wheat, or common wheat, is the primary species. Several other closely related species include durum, spelt, emmer, einkorn, and Khorasan wheat.
White and whole-wheat flour are key ingredients in baked goods, such as bread. Other wheat-based foods include pasta, noodles, semolina, bulgur, and couscous.
Wheat is highly controversial because it contains a protein called gluten, which can trigger a harmful immune response in predisposed individuals.
However, for people who tolerate it, whole-grain wheat can be a rich source of various antioxidants, vitamins, minerals, and fiber.
This article tells you everything you need to know about wheat.
Wheat is mainly composed of carbs but also has moderate amounts of protein.
Here are the nutrition facts for 3.5 ounces of whole-grain wheat flour (
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