Myths Vs Facts About Nutrition And Bread
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For many Americans, eating bread may feel like a guilty pleasure. They worry that its loaded with carbs and low in nutrients sure to spark weight gain and put them on the road to a variety of health problems.
With all these notions about bread floating around, you might not know if the concerns are valid or overblown. Bottom line: If you enjoy bread, you dont have to avoid it, says Amy Keating, a Consumer Reports nutritionist.
Selecting a healthy loaf from the array in the supermarket one packed with whole grains and low in added sugars and sodium isnt as easy as it should be, however. Our experts saw that firsthand in their recent review of the nutrition, ingredients and labeling on dozens of popular packaged sliced breads.
Our nutrition pros expected that unraveling the terms on bread labels would be challenging. But even they were surprised at just how often a product was less healthy than it first seemed.
Less than half the breads we looked at that were labeled multigrain, oat or made with whole grain, for instance, contained only whole-grain flours, Keating says. And even all-whole-grain breads can be surprising sources of added sugars, sodium and additives that you may want to eat less of.
This all may seem confusing enough to make you want to give up these grain goods altogether. No need: Here we separate the myths from the truth when it comes to bread.
What Is Bread Flour
Bread flour is a highly proteinous wheat flour specifically made to produce yeasted bread.
Bread flour differs from whole wheat flour which is milled from the whole wheat kernel as it only contains the protein-rich endosperm of the wheat.
This proteinous component which is mostly gluten is an important aspect of the bread flour and all wheat flour as it gives the loaf an elastic structure and helps it expand after leavening.
In commercial bread production, bread flour is mostly used because of its high protein content and ability to produce gluten.
Nutritional Facts Of Whole Wheat Bread
Including whole wheat bread in your diet is an easy way to increase your daily whole-grain intake. Whole grains include the entire grain kernel, which is made up of the bran, germ and endosperm. Whole wheat bread is a rich source of fiber, minerals and is low in fat and cholesterol. According to the USDA Food Guide Pyramid, at least half of your grains per day should be whole grains.
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Whole Wheat Bread Nutrition Facts And Health Benefits
With the rise of low-carb and gluten-free eating plans, breads reputation has taken a serious hit in recent years. And while it’s true that nutritional value does vary from brand to brand and recipe to recipe, theres one kind of bread thats generally a nutritious and versatile addition to a healthy diet: whole wheat.
The USDA encourages making half your grains whole, and whole wheat bread falls squarely into this category. So what is it that makes whole wheat healthier than white bread? Whole wheat bread is made from flour that contains the entire wheat kernel, including the bran and germ. Its here that wheat packs the most nutrients, such as fiber, B vitamins, iron, folate, potassium, and magnesium. Leaving the wheat kernel intact makes for a less processed, more nutritious bread.
While a small percentage of the population may need to avoid bread due to health conditions, eating whole wheat bread has been associated with a number of health benefits. For most people, its an excellent choice for boosting whole grain intake.
Myth: Eating Bread Leads To Weight Gain
Bread isnt particularly high in calories. About half the products we looked at had 80 to 110 calories per slice, and the fiber in whole-grain bread is filling.
But some evidence suggests that white bread may widen the waistline, possibly due to its meager fiber 1 gram or less per slice compared with 2 or more in whole-grain bread and its potentially appetite-stimulating effects on blood sugar. A 2015 review in the British Journal of Nutrition linked white bread with excess belly fat, for example.
Whole-grain bread appears to be less likely to spur weight gain. For instance, a study in the Journal of Nutrition of more than 3,000 middle-aged and older adults found that those who ate three or more whole-grain servings a day primarily whole-wheat bread and cold cereal had smaller waist-size increases as they aged than those who got less than a half serving.
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What Is The Nutritional Value Of Bread Flour
Bread flour contains a considerable number of nutritional benefits.
In addition to carbohydrates, it also provides protein and vitamins that are either gotten naturally or added during the production process. Bread flour also has a low amount of saturated fatty acids and cholesterol.
A cup of bread flour contains the following nutrients
Because of its high fiber content, consumption of products made using whole wheat flour may lower the risks of heart conditions or diseases and certain cancers.
Whole wheat flour is also very filling and a great source of carbohydrates and proteins. Its high fiber content also aids digestion and helps in weight management as you stay satisfied and less hungry for a longer period.
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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Nutrition Comparison Of White Bread And Whole Wheat Bread
Ever wonder how your favorite foods stack up against each other in terms of nutrition? We compared the nutritional contents of white bread versuswhole wheat bread below using 2020 USDA and NIH data.
For a quick recap of significant nutrients and differences in white bread and whole wheat bread:
- Both white bread and whole wheat bread are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- Whole wheat bread has more Vitamin B6.
- Whole wheat bread is a great source of potassium.
visualize the nutritional comparison USDA sources for nutritional information:White Bread andWhole Wheat Bread ) . Have a correction or suggestions? Shoot us an email.
Is Whole Wheat Flour The Same As Bread Flour
No, whole wheat flour and bread flour are not the same.
Whole wheat flour used in making whole wheat bread contains germ and bran which makes it more difficult to produce enough gluten for elasticity, unlike bread flour.
Also, baked products made with whole grain flour like bread appear to be denser than those made using bread flour or all-purpose flour.
Bread made using bread flour is more elastic, chewy, and less dense. Bread baked using bread flour is also airier in structure while the bread baked with 100% whole wheat flour has a less airy structure.
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Slightly More Calories Than White Bread
One slice of whole-wheat bread that weighs 32 grams contains 81 calories, according to data from the U.S. Department of Agriculture. A slice of commercial white bread that weighs 30 grams, by comparison, has 80 calories. When shopping for bread, remember the USDA’s guidelines are general, and a bread’s weight, ingredients and brand can influence the exact number of calories it contains.
Which Flour Is The Healthiest Between Whole Wheat Flour And Bread Flour
Whole wheat flour is generally healthier than bread flour as it has higher fiber content and is a good source of minerals, vitamins, and protein.
The high fiber content in whole wheat flour promotes weight management by keeping you filled for longer and delaying hunger. It also helps digestion and proper bowel movement.
In addition, products made with whole wheat flour are helpful in managing type 2 diabetes as it is unlikely to spike blood sugar levels.
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The Difference Between Wheat Bread And White Bread
Whole wheat bread and white bread are processed differently, which leads to a difference in nutritional content. Here’s how they are made:
- Whole wheat bread is traditionally made from wheat that has all components of the grain the bran, the germ, and the endosperm. This allows the bread to retain healthy fats, vitamins, minerals, and fiber. Just be sure to opt for a product that says 100% whole wheat, or else the product may be made partly with refined flour.
- White bread is made from refined flour, which goes through a milling process to remove the bran and the germ, says Stacey Pence, registered dietitian at The Ohio State University Wexner Medical Center. When it goes through this process, many of the beneficial nutrients are removed from the flour. Only the starchy endosperm remains, which is low in nutritional value.
Myth: Bread Is Just Empty Calories
Grains have three parts: the endosperm, bran and germ. White flour is made just from the endosperm, while whole wheat contains all three parts. And many of a grains nutrients are in the latter two components.
White bread does offer some protein, and most commercial loaves are made from flour enriched with B vitamins and iron. Bread thats primarily whole grain, however, has a lot more going for it. In addition to B vitamins and iron, it supplies vitamin E, minerals such as zinc and magnesium, flavonoids and other antioxidants, protein and fiber.
Most adults should have six servings of grains a day, according to the Dietary Guidelines for Americans. At least half of these should be whole grains.
But on average, we eat less than one daily helping of whole grains, which is why whole-grain bread can have a place as part of a healthy diet. Giving up bread would mean eliminating one of the easiest ways to work whole grains into your diet, Keating says.
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Storage And Food Safety
The countertop or bread box are generally safe places to store purchased whole wheat bread, as its intended to be shelf-stable. At room temperature, whole wheat bread should last anywhere from four days to a week. However, some breads with fewer preservatives may do better in the refrigerator, especially if you dont plan to use them within a couple of days.
If youre a one-slice-every-few-days household, stash whole wheat bread in the freezer. It will keep its quality for about three monthsand may still be safe to eat after that, though with a decreasing level of freshness. Thaw frozen bread at room temperature or pop individual slices in the toaster to refresh them more quickly.
Finally, be sure to keep bread tightly wrapped in plastic wrap. . And while you may have tried simply cutting away moldy bits when they appear, its best to throw out moldy bread. According to food scientists, in soft foods like bread, moldy roots can easily penetrate deeper than may be visible to the naked eye.
What Is Whole Wheat Flour
Whole wheat flour or whole grain flour refers to the powdery substance derived from the milling of wheat.
Unlike white flour, whole wheat flour contains the natural wheat kernel proportions of germ, endosperm, and bran.
Also, it is mostly made from hard red wheat and possesses a shorter shelf life when compared to white flour.
Because of the oil in the germ and bran, whole wheat flour has a shorter shelf life.
Products made using whole grain flour are richer in nutrients like healthy fats, protein, and dietary fiber and also denser in structure than those made using bread flour. Whole wheat flour can exist in fine or coarse forms.
Also, the commercial production of whole wheat flour is quite recent and commenced after whole wheat flour was found to have numerous health benefits as a result of its dietary fiber, bran, and germ proteins in them.
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Whole Wheat Bread Nutrition Myfitnesspal
But if its only a matter of attempting switching to soy milk or some thing, why do they should wait?
How do we realize it become the yeast?
Its like when I listen a person who has most cancers and goes through the conventional chemo/surgical treatment/radiation observed by means of some quack health facility, and then attributes their cure to the wheatgrass colonics or something they were given.
How Do They Know It Wasnt The Chemo/Surgery/Radiation That Saved Them?
In This Study, Why Do We Suspect It Was The Yeast?
Because now not most effective did each unmarried one of the sufferers get better
Why become there no mention of knowledgeable consent and ethics committee approval? Letter after letter saying, wait a 2d, you violated the Declaration of Helsinki, that is just like the Nuremburg Code or Geneva Convention to protect against involuntary human experimentation.
Yet Where Was The Institutional Review Board Approval For This Yeast-Exclusion Study?
We gave them the selection
THIS IS NOT THE END OF THE ARTICLE
Find A Healthier Loaf
Breads that have a whole grain such as whole-wheat flour or sprouted wheat mentioned first in their ingredients list usually have no refined grains. Some breads also list the number of grams of whole grains in a slice . The more whole grains, the better. But its not the only criteria for a healthy bread, Keating says.
Consider these points when youre standing in the bread aisle.
Too much sugar? Look beyond the no high fructose corn syrup claims for other sources of added sugars, such as cane sugar or honey. Some breads have 4 grams or more per slice, but 2 grams or less is best.
Watch the sodium count. Breads without salt can taste bland, but some have more than they need. Choose those with about 150 mg or less a slice.
The wrong kind of fiber? Many brands tout their fiber. But more than 2 or 3 grams a slice could mean processed fiber has been added, which may not be as good for you.
Nuts and seeds are good, too. As long as the bread you choose is all whole grain, getting one with nuts and seeds can mean nice extras: healthy fats and a bit more fiber.
Copyright 2021, Consumer Reports Inc.
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Whole Wheat Flour Vs Bread Flour: Learn Their Differences
Bread flour and whole wheat flour are both types of flour that are used in baking. Are you wondering whether you should use bread flour or whole wheat flour in your next batch of bread?
Even though they are both flours, they are produced in different ways and thus have different properties.
Have you ever been confused by what the difference is between bread flour and whole wheat flour? Learn their differences in this article.
% Whole Wheat Slice Of Bread
You probably have heard from someone that is going on a bread strike or carb abstaining diets with the hope to lose weight and become healthier. The truth is, though, that bread could be healthy depending on which one you chose. If you eat white, refined, processed bread we agree you should stay away from it. It is made of highly-processed , simple carbohydrates . Now, if you consume 100% whole wheat bread, that is a different story.
100% Whole wheat bread is rich in iron, calcium, fiber andprotein. Whole wheat bread is also a good source of magnesium and selenium minerals. Whole grains provide energy for longer and make you fuller . With our menus, we are following the United States recommendedbalanced diet which includes consuming grains. 100% whole wheat bread is agreat way to get some grains into your diet plan.
Do watch out in the label of the bread to explicitly say 100% whole grain. Otherwise, if it is enriched, bleached, unbleached,etc that means you are not getting all the nutrient benefits the 100% wholewheat bread offers. The same goes for multi-grain bread. If the grains arerefined, it means you are not getting all the nutrients those grains have tooffer.
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Can You Use Whole Wheat Flour For Pancakes
Yes, you can use whole wheat flour to make pancakes in place of all-purpose flour.
However, to use whole wheat flour, you have to measure a lesser quantity as it absorbs more liquid than all-purpose flour and can make your pancakes thicker and denser.
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Whole Grains Provide Several Health Benefits
Whole-grain consumption is tied to a number of impressive health benefits.
In fact, eating whole grains may lower your risk of heart disease, diabetes, obesity and even colorectal cancer .
Keep in mind that bread is made from grains that have been pulverized to form smaller particles. This process speeds up your digestion and diminishes many of the potential health benefits .
For this reason, the benefits of whole grains like oats, buckwheat and barley may not apply to certain types of bread or other refined grains.
However, whole-wheat bread is higher in fiber, protein and micronutrients like selenium and manganese than white bread, making it a better choice if youre looking to lose weight or improve your health .
Certain types of whole-grain bread may also be made from less-processed grains, which are digested more slowly and may carry more health benefits.
Summary
Whole-grain consumption may provide a lower risk of heart disease, diabetes, obesity and colorectal cancer though these same benefits may not apply to certain types of bread.
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