Have you ever thought about why bread is off-limits for the majority of dieters?
Because it is high in carbohydrates and has low nutritional benefits. However, not all types of bread are equal.
Some kinds of bread are highly nutritious and can facilitate weight loss. For example, wheat bread delivers consistent energy and immediately satisfies hunger.
However, many dietitians recommend that replacing white bread with wheat bread is one of the best things you can do for weight loss.
It is an established fact that wheat bread has more fiber. This results in making you feel fuller.
Facts Regarding Bread
First, let’s take a look at some of its ingredients. The most common bread ingredients are flour, salt, yeast and water.
There are numerous types of bread, and each has a unique composition. Ezekiel bread, artisan bread and Whole-grain bread, for instance, differ significantly from commercially sold white bread.
The latter is high in ordinary carbohydrates and has a very high glycemic index, which causes blood sugar increases followed by drops.
Let’s compare wheat bread and white bread!:
Each slice of this bread contains, 13.8 grams of carbohydrates, 3.9 grams of protein,1.9 grams of fiber, 81.5 calories, and 1.1 grams of fat.
Each slice of this bread contains 79.8 calories, 15.2 grams of carbohydrates, 0.7 grams of fiber, 1 gram of fat, and 2.3 grams of protein.
As can be seen, whole-wheat bread contains more protein and fiber than white bread. In addition, it contains other minerals and vitamins too.
Both types of bread include gluten, which might cause health issues for people with diseases like celiac.
Whole-wheat bread’s fiber is gradually absorbed into the main bloodstream and inhibits hunger.
The glycemic index of both whole-grain bread and white bread is quite high (74 vs 75). According to a study published in 2015 by the Journal of Endocrinology and Metabolism, High GL foods promote weight gain and slow fat oxidation, whereas low GI foods have the reverse impact.
Whole-wheat bread is an excellent source of carbohydrates for physically active people and athletes.
Wheat Bread Nutrient Information
Wheat bread is an easy and convenient way to consume fiber and vitamin B when dieting. Whole grains, particularly wheat, are a rich source of micronutrients such as selenium, potassium, manganese, and others.
These meals are associated with decreased rates of abdominal obesity and weight gain, as well as a more smallish waist circumference.
In addition to carbohydrates, protein and lipids, each slice of wheat bread contains a variety of minerals and vitamins:
- 18% of the daily value (DV) for selenium.
- 31% of the daily value of manganese.
- 7% of your daily magnesium requirement.
- 6.0% of the DV for iron.
- Phosphorus at 6% of the Daily Value.
- Thiamin: 7% of the Daily Value.
- Niacin accounts for 7% of the Daily Value.
- 5% of the recommended daily value for folate.
- 4% of the daily value of vitamin K.
- Riboflavin (4% of the Daily Value).
Among its essential minerals, manganese contributes to blood clotting, hormone synthesis, calcium absorption, bone building and other biological functions. Plus, it promotes brain health and controls blood sugar levels.
Selenium, which is another important part of whole-wheat bread, helps antioxidant enzymes work better and protects your tissues from heavy metal damage.
It may also help in protecting against premature death, coronary heart disease and cancer.
According to a study published in The BMJ in 2016, daily consumption of pita, one bowl of unprocessed grains, and two slices of wheat bread may dramatically reduce the risk of stroke and cardiovascular disease.
Loss of Weight
Wheat bread is beneficial for more than just maintaining heart health. If eaten in moderation, it can reduce hunger and accelerate weight loss.
A study in the renowned journal of human nutrition suggests that eating whole wheat and losing fat go hand in hand.
The subjects whose diet included wheat bread had a significant reduction in body mass index and visceral fat. Those who consumed refined whole-wheat bread did not exhibit any alterations.
According to researchers, including wheat bread in your diet may help avoid abdominal obesity, as it is a contributor to heart disease, insulin resistance and diabetes.
In 2015, the Journal of Nutrition released an analysis of the association between obesity and bread.
Many scientists have found that cutting back on white bread, but not wheat bread, may help reduce body weight and belly fat as part of a Mediterranean-style diet.
Do you need more reasons to incorporate wheat bread into your diet? This nutrient-dense dish can protect against cancer and reduce cholesterol.
And it’s high fiber content helps keep your digestive tract healthy and may avoid constipation.
According to an analysis by one of the renowned journals, there is an inverse relationship between the consumption of whole grains and colon cancer. This is the third most frequent type of cancer among men. Every year, this disease claims almost around 695,000 lives.
The fiber present in whole grains may reduce the risk of cancer by controlling digestion and nourishing the good microorganisms in the gut. Also, it makes you go to the bathroom more often, which cuts down on transit time and helps your body get rid of toxins.
Make sure that you are purchasing wheat bread and not white bread with traces of sugar and whole-grain flour. Always read labels for any hidden sugars or chemicals.
Optimally, prefer an organic brand or one that specifies “100% wheat,” “100% whole grain” or “100% wholemeal flour,” on the label. On the market, there is a good example of wheat bread that contains 100 percent wholemeal flour and wheat, as well as real honey.