Today we will discuss about benefits of whole wheat bread.We have often heard the name of whole wheat planting when it comes to healthy eating in recent times. The advice of dietitians that white bread should definitely be avoided and “turn to whole wheat bread or other whole grain products” is about to change the eating habit of many years. Many ovens now start to produce whole wheat bran. So, what is this whole wheat bran?
What is Whole Wheat Bread?
Whole wheat bread is made by grinding wheat as whole. A wheat grain consists of three parts.
Dandruff: The outer part of the wheat. It constitutes 15% by weight of wheat. Especially rich in fiber.
Endosperm: It forms 82.5% of wheat. Classic white flour is made entirely of endosperm. It is rich in carbohydrates (especially starch).
Rüşeym: It is the core part of wheat and 2.5% by weight constitutes the reaction. B1, B6 and B9 (folic acid) are rich in vitamins and fiber. It contains many amino acids, vitamins, minerals, omega 3 and omega 9 fatty acids.
What Is The Whole Wheat Bread From White Bread?
The classic white bread that has been settled since the 1940s is produced only from the endosperm of the wheat. This means that many of the food items found in the bran and ryeey are lost. White flour, which has a longer shelf life compared to whole wheat flour, has also been preferred up to now because it appeals more to the taste of the palate. But because it is a carbohydrate reservoir and has virtually no fiber, it causes blood sugar to rise rapidly, insulin resistance to increase, and excess sugar to turn into body fat.
The bread made from whole wheat flour, by means of its high fiber content, slows down digestion and provides long-term energy production in the body and protects against fluctuations in blood sugar. It is also richer in terms of vitamins, minerals and other nutrients than white bread.
The benefits of whole wheat planting can be summarized in three main categories:
The basic nutritional difference between whole wheat flour and white flour is fiber content. There are many benefits of fiber. The research made by the Colorado State University are:
Prevention of constipation
Lowering bad cholesterol
It helps to lose weight
During the processing of white flour, the bran and fruit parts which are rich in fiber are separated from the wheat. Because of this, white flour contains much less fiber than whole wheat flour. Whole wheat flour has 4 times more fiber than white flour. In a 2000 calorie diet, daily intake of 28 grams of fiber is required. This goal can be reached much more easily with whole wheat bread.
Blood Sugar Effect
Every food containing carbohydrates has some effect on your blood sugar, including whole wheat bread and white bread. After you have eaten the meal, your body converts the glucose you get from the food into simple sugar. This glucose then enters the bloodstream, so it walks along your body and enters the cells for use in energy production. The glycemic index of foods is used to measure how quickly this process takes place. Foods with a high glycemic index will cause your blood sugar to rise quickly and you will feel hungry and restless after a short while. Foods with a low glycemic index are absorbed more slowly by the body, thus protecting against the splash of blood sugar. So you feel full after eating. According to the Harvard Medical School, the glycemic index of white bread is 71, the full wheat plantation is 51. If you want to keep control of your blood sugar levels after eating, it’s a good idea to choose whole wheat bread.
Vitamin and Mineral Content
Whole wheat bread is also richer in terms of nutritional values from white bread. Whole wheat bread contains B1, B2, B3 and B9 (folic acid) vitamins. During the processing of white flour, these vitamins are lost in large proportions. For example, whole wheat flour contains 3 times more B3 vitamini (niacin) than white flour. Whole wheat bread also has a nutritional character thanks to the presence of vitamin E, magnesium, iron, selenium, potassium, phytochemicals and antioxidants.
According to the results of these three materials and scientific research, the benefits of whole wheat planting are:
Benefits of Whole Wheat Bread ?
– Reduces the risk of stroke by 30-36%.
-Diabetes reduces risk by 21-30%.
-Kill Disease reduces risk by 25-28%.
-It helps prevent weight loss.
-It reduces the intensity of the attack.
-Carotid provides healthy operation of the arteries.
Reduces inflammation-related diseases.
-It’s a barrier.
– Colon cancer reduces your risk.
– Helps prevent high blood pressure.
– It prevents dental diseases and tooth loss.
-It provides long-term energy, increases work capacity.
How Many Calories Are Whole Wheat Bread?
Whole wheat bread contains 259 calories per 100 grams. 100 grams of bread contains 47.14 grams of carbohydrate, 4.11 grams of fat, 9.13 grams of protein. 72% of the 259 calorie intake comes from carbohydrates, 14% from oils and 14% from proteins. 18% of carbohydrates form fiber.
Consume More Whole Wheat Flour