In Turkey, more than half of the energy people consume in daily life comes from grains, and this includes bread consumption. So why other whole grain breads and not white bread?
First of all, it is necessary to know the definition of whole grain.
According to FDA (American Food and Drug Administration), starchy endosperm, embryo (germ). They are whole, broken, ground or flake grains that contain all the basic anatomical components such as bran and bran. Some of these are whole wheat, barley, rye, quinoa, and oats.
When obtaining refined grain, most of the bran layer and some of the germ layer of the grain are removed. However, there is loss in nutritional values, minerals, vitamins and fiber. It turns from brown to white with the parts separated in color. If we examine various breads;
Whole wheat bread: It contains all layers of wheat. Its difference from white bread is the use of unprocessed wheat.
Rye bread: It is one of the darkest colored grains. Rye breads containing added grains have a lower glycemic index. In other words, they help regulate blood glucose levels.
Oat bread: Nowadays, oat bran is frequently used in many different recipes and is very satisfying with its fiber content.
Sourdough bread: Sourdough. Bread is another alternative. It also helps relieve intestinal problems due to its probiotic properties. Just make sure you buy real sourdough bread. You should look for a structure similar to gum.
We can diversify it such as bran bread, multi-grain bread, and seed bread. The most important thing here is the label information of the bread. Look for expressions such as coarsely ground, whole grain in the content.
When you consume a whole grain bread, whether it is wheat, rye or multigrain; Since the shell part is also used, we can also benefit from B group vitamins such as thiamine, riboflavin, folic acid and iron. At the same time, the grain does not lose its fiber content.
Breads containing fiber; They provide satiety and prevent constipation. They slow down digestion. They also play an important role in the prevention and control of diabetes.
Actually, whole grain breads are called white bread. The purpose of defending against bread made with milled processed grains is not the energy (KKAL) values! On average, 1 slice of bread of different types is between 60-70 kcal, although it may vary depending on the production method and brands. Since white bread is produced by removing its husk during the production phase, it does not contain the vitamins and minerals in the husk of the grain. Since its glycemic index is higher than other whole grain breads; In other words, since it raises and lowers blood sugar quickly, blood sugar becomes unstable and makes you hungry more quickly. It is a factor that should be taken into consideration especially in patients with diabetes and insulin resistance.
Due to the mentioned nutritional differences, whole grains, compared to refined/processed grains, help regulate bowel functions, reduce blood cholesterol, reduce the risk of chronic diseases such as heart diseases and obesity. It is more effective in preventing its development.
What can we suggest;
First of all, as we mentioned, breads are various. They all have similar and different properties that are extra beneficial for health. Consume bread that you are sure is whole grain.
Change your bread variety throughout the week. One day rye, another day whole wheat or multigrain…
Remember that breads containing nuts, such as seeded breads, also increase their energy.
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