Nowadays, bakeries offer bread made from wheat flour, as well as sprouted grains such as oats and flax. With this variety, it is now easy to choose the right bread for your body. According to the Dietary Guidelines for Americans, half of the grains that provide our bodies with nutrients come from whole grains. Whole grains provide the body with protein, fiber, and various vitamins and minerals. Learn about the nutritional value and benefits of five-grain bread.
100% whole wheat bread
Whole wheat bread is very beneficial for the body. Whole wheat is a type of bread that has all three main parts of the wheat (the bran, germ, and endosperm) intact. Since it is made from whole wheat, the protein, fiber, vitamins, and minerals remain intact, making these breads nutritious. Whole wheat bread is also rich in phenolic acids, which have antioxidant and pain-relieving properties. This bread is helpful in reducing the risk of heart disease, type 2 diabetes, and digestive system cancer. It has been found that in just one slice of bread weighing 36 grams, you will get about 90 calories, 4.5 grams of protein, and 2 grams of fiber. In addition, it provides 17 percent of the daily selenium requirement for adults. Selenium is essentially an important antioxidant that maintains immunity, thyroid health, and reproductive function. So when you go to the market to buy whole wheat bread, check to see if the first ingredient on the package is ‘100% whole wheat’ or ‘whole grain’.
Sprouted whole grain bread
Any sprouted grain is full of nutrients. Therefore, bread made from it makes digestion easier. It keeps blood sugar levels under control. Sprouted grains have a good reputation for reducing the risk of heart disease. Studies have shown that each sprouted grain contains higher levels of protein, fiber, and antioxidants compared to unsprouted grains. Just one slice of sprouted whole wheat bread provides 90 calories, 4 grams of protein, and 4 grams of fiber, which is more than 15 percent of the daily requirement for women and 10 percent for men.
Sowardo
This type of bread is made with fermented dough yeast. This process, known as starter, naturally produces yeast and lactic acid bacteria, which makes the bread very spongy. As a result, this bread is a good digestive aid. For those who have problems like gluten sensitivity or irritable bowel syndrome (digestive tract problems), sourdough can be a good option. It is low in gluten and fiber, which keeps the gut healthy. And its prebiotics are also good for the gut. The fermentation process breaks down some of the gluten and starch in the dough, making the bread easier to digest. Sourdough is low in fiber, with only 1 gram per 40-gram slice. Research shows that the fermentation process does not raise blood sugar levels as much as regular bread or other breads that contain sugar. One slice of sourdough has 4 grams of protein and 100 calories, which is about the same as a whole wheat loaf. Sourdough is made with flour, but can also be made with whole wheat flour for added nutritional value.
Flax bread
If you are looking for a heart-healthy, fiber-rich food, you can add flaxseed bread to your diet. Usually made with whole grains and flaxseed, this type of bread is high in lignans and omega-3 fatty acids (especially alpha-linolenic acid or ALA). Both ingredients are antioxidants and anti-inflammatory. Flaxseed helps control blood sugar and cholesterol levels. Reduces the risk of blood pressure, heart attack and stroke. Protects against breast cancer, and is also helpful in reducing symptoms of menopause. However, more research is ongoing on these issues. Still, the studies that have been done so far have shown that the ALA obtained from flaxseed bread is helpful in protecting against cardiovascular disease. Flaxseed fiber is beneficial for constipation and irritable bowel syndrome. A 34-gram slice of flaxseed bread contains 80 calories, 5 grams of protein and 3 grams of fiber.
Oat bread
Oat bread is made from a combination of oats and wheat flour. Oats are an excellent source of fiber, especially a type of soluble fiber called beta-glucan, which is very beneficial. Studies have shown that beta-glucan controls blood sugar levels and reduces harmful cholesterol. A 49-gram slice of oat bread contains 6 grams of protein, 3 grams of fiber, and 130 calories. However, before buying oat bread, be sure to check whether oats are the main ingredient in the ingredients.
Which bread is best?
It is not possible to say with certainty which bread is 100% suitable for whom. Because, just as each grain has its own health benefits, it also has side effects. If you want to provide more fiber to the body, sprouted whole grain or 100% whole wheat bread is the best. For heart disease problems, you will benefit from eating flaxseed or oat bread. On the other hand, sawado is quite good for digestion and intestinal health. If you want to include whole grains in your daily diet, it is better to start with bread. However, try to eat as little processed whole grains or other grains as possible. Because, you will get more nutrients in these. Whole grains are especially important for meeting the needs of protein and fiber. However, you also have to consider the taste aspect, so you have to choose the bread that is right for you considering nutrition and taste.
