5 reasons to add whole grain bread to your diet

When you are looking to change your lifestyle and add healthy foods to your diet, it is likely that one of the foods that you are suggested to consume is whole grain bread, which is a type of whole grain. In this article, we will explain to you what are the benefits of consuming wholemeal bread. Is whole grain bread the best diet bread for breakfast? Stay with us.

What is wholemeal bread?

In English, whole grain bread is called: Whole Grain Bread. Here the word whole means whole or complete. This means that in the preparation of this bran bread, the germ and endosperm (inside the grain) of the wheat kernel remain intact. Wholemeal bread is obtained from wholemeal flour.

Roughly, we can say that the vitamins, minerals and fiber in whole grain bread is 2 times that of white bread.

Consuming wholemeal bread has many properties for the health of the body, which we will discuss.

What are the benefits of consuming wholemeal bread?

A healthy diet must include whole grains. Whole grain bread is a great way to add whole grains to your diet. You can use wholemeal bread for breakfast along with honey, flour, juice, jam, etc. Whole grain bread can be obtained from wheat, barley, brown rice, etc. The benefits of consuming whole grain bread can range from strengthening the heart to reducing the risk of inflammation in the body.

In addition to being an ideal source of fiber, protein, and B vitamins, whole grains such as whole grain bread also contain other nutrients that support immune system health, lower blood pressure, and are effective in slimming and weight loss. They prevent the occurrence of gum diseases.

Here are some properties of whole grain bread:

Properties of whole grain bread for weight loss

If you are looking for diet bread, be sure to include whole grain bread in your diet. Since whole grain bread is rich in fiber, it helps you stay fuller for longer. It is clear that delaying the feeling of hunger will make you eat less food and thus help you lose weight.

The properties of whole grain bread for weight loss are related to the fiber in it. On the other hand, this bread contains many nutrients and various vitamins, each of which improves the health of the body and is effective in strengthening the immune system. To help lose weight and lose weight, you must go on a diet and increase your physical activity or exercise. Some types of bodybuilding supplements such as L-carnitine can be very effective in fat burning and slimming along with exercise.

Support heart health

Just the opposite of processed grains, whole grains such as whole grain bread are rich in vitamins, minerals and adequate amounts of protein and support heart health. Antioxidants, fiber and vitamin K in whole grain bread reduce the risk of heart diseases including heart attack.

Strengthen gut health

The fiber in whole grain bread is a type of fiber that does not dissolve in water. Therefore, it can be considered a key element to maintain the health of the digestive system. Consuming wholemeal bread promotes regular bowel movements and creates an environment in the intestine that is suitable for the growth of good intestinal flora. Since whole grain bread contains fiber, it can also be effective in preventing constipation.

Reducing the risk of chronic diseases

Whole grain diet bread contains dietary fiber, antioxidants and plant compounds that have anti-inflammatory properties and have the ability to reduce the risk of chronic diseases such as asthma and cardiovascular diseases. Antioxidants are anti-inflammatory and fight molecules called free radicals that cause cell damage. Usually, in the multivitamin pill, a variety of vitamins that have an antioxidant role are used: such as vitamin C and E.

Help control type 2 diabetes

In an article published in the journal Nutrients in 2018, the results of several studies showed that the consumption of whole grain bread and whole grains can be effective in controlling type 2 diabetes. Even taking into account lifestyle variables such as BMI, smoking, alcohol consumption, eating habits and physical activity, it was determined that whole grain bread plays a role in the prevention and treatment of diabetes.

What is the best diet bread for breakfast?

Undoubtedly, using whole grain bread is one of the best choices for dietary bread in breakfast. Bran, which is the outer layer of whole grains, has high fiber. The germ, endosperm and bran remain intact in whole grains and retain their properties. bran and sprouts have protein, fat, vitamins, minerals and useful plant compounds; While the endosperm contains more starch.

Whole wheat bread, if it is made from whole wheat, has high fiber and is considered much more nutritious than refined grains. In breads such as lavash and tafton, bran and sprouts are processed. A slice of whole grain bread (46 grams) contains the following nutritional value:

• Calories: 110
• Protein: 4 grams
• Fat: 0.5 grams
• Carbohydrates: 23 grams
• Fiber: 4 grams

What is the best whole grain bread?

Nowadays, the consumption of whole grain bread has become very popular among health enthusiasts. You can find all kinds of wholemeal breads in stores in different brands. In traditional Iranian medicine, it is emphasized on the consumption of whole wheat bread. Because wheat has a warm nature. Sangak bread, which contains wheat bran, is considered one of the best breads; provided that the least amount of baking soda is used in cooking it.

What are the side effects of consuming whole grain bread?

You may ask who should not eat whole grain bread? People with IBS (irritable bowel syndrome) may experience problems such as bloating, stomach pain, constipation or other digestive problems by eating whole grain bread. The problem is that the fructans in wheat are often not well tolerated by people with IBS. Fructans are a type of carbohydrate known as Oligosaccharide They are known and are included in the category of FODMAPs.

FODMAPs are a group of short-chain carbohydrates that are not properly absorbed in the intestine and cause side effects in people with irritable bowel syndrome. So people suffering from this disease should definitely consult a doctor about the bread they consume.

final word

Consuming wholemeal bread is recommended to all people who are looking to improve health factors in their body. You can find significant amounts of fiber in wholemeal bread, which help increase the duration of satiety in your stomach and have a positive effect on weight loss. In this article from the positive green pharmacy magazine, we mentioned all the properties of whole grain bread. What kind of bread do you use as the best whole grain bread? Share your thoughts with us and leave us a comment.