Bread: Health Benefits, Types and Tips on Choosing
Bread is a traditional Russian food. It has been always a must-have lunch attribute, and different bread recipes were carefully passed on from one generation to another. However, nowadays people stop eating bread first when they try to lose some weight. Nutritionists are strongly inclined to think that bread contains empty calories, which our body is not in a need for. In reality, bread has a whole bunch of useful properties as it contains substances which ensure proper functioning of human body. It is important to learn how to choose right kind of bread and in what amounts to consume it.
Composition of Bread
Bread is made from grains. This product contains a whole range of the following nutritional substances, which are very important for human body:
- B vitamins which serve as a source of beauty and ensure long life;
- Vitamin Е which is natural antioxidant;
- Vitamin А which ensures smooth skin and slows ageing processes;
- Vitamins PP, H, F;
- Minerals such as potassium and sodium, iodine and selenium, copper, chloride, zinc, phosphorus etc.
Bread resembles potatoes as it provides body with complex carbs, which are being transformed into energy. It also has a vegetable protein which serves as a construction material for cells. However, whole wheat bread contains easily digested carbs, great amounts of starch and is rich in calories. Therefore, one should not go heavy on French loafs.
Why is Bread Good for You?
Deciding to lose weight, women stop eating bread since nutritionists advise to do so. They state that bread will instantly show up on your waist. However, there are other kinds of bread existing apart from the whole wheat ones. There are some dietary breads which help the human body to burn fat.
Majority of people considers bread as a definite must-have. This is why they experience strong discomfort putting bread aside. However, this is not the main issue. Exclusion of bread from menu results in certain health issues.
Fresh bread is rich in vitamins B and they ensure proper functioning of excitatory system. Body loses ability to resist stress in presence of vitamin deficiency. One easily gets tired and stops being energetic. Depression takes turn and one starts to feel angry and irritated.
Another possible danger is constipation. Bread is rich in fiber, which ensures proper vermicular motion. So, person can experience constipation once he stops eating bread.
Refusing to consume bread, one starts to look worse since bread is rich in proteins and amino acids. Muscles become sluggish and skin becomes soggy and tired.
Which Bread is Best for You?
White bread is digested best. However, it does not contain much minerals and fibers. This is why people should go with another kinds of bread. For instance, people with cardiovascular diseases should eat bread enriched with soy and buckwheat as it brings down cholesterol level and prevents development of an atherosclerosis. People with thyroid issues should consume bread enriched with seaweed while people with kidney problems should eat carrot bread.
The following bread types are considered to be the healthiest ones:
This bread is an ideal fit for winter time as it provides body with vitamins, minerals and amino acids. Its regular consumption promotes cleansing of gut and whole body from toxic substances and lowers a likelihood of development of a cancer and diabetes. It has a low nutritional value; this bread is considered to be a dietary product. People with anemia and those, who are prone to depression, should consume this bread on a regular basis.
However, dark bread should not be consumed by people with certain stomach issues. It concerns people with subacid gastritis and stomach ulcers.
Rye bread is enriched with rye flour, therefore it takes longer time to digest than the white one. It is also rich in nutritional substances. Such a bread is good to consume during 36 hours since its preparation:
- It improves mood and helps one to get rid of depression as it is rich in tryptophan which increases serotonin levels in blood.
- It boosts metabolism up and has overall tonic effect.
- It prevents constipation if consumed in an amount of 100 to 200g during breakfast, lunch and dinner.
- It helps to stay fit.
- It regulated cholesterol level.
Rye bread contains lysine, which helps to digest proteins. It has 1,5 times more iron and 50% more potassium and magnesium than wheat bread does.
This bread is commonly considered to be the healthiest one of all. Bran has the following impact upon human body:
- It absorbs allergens and toxic substances;
- It strenghthens immune system;
- It improves functioning of intestinal tract.
Bran bread is rich in nicotinic acid, which prevents development of different sicknesses. According to statistics, bread lovers rarely suffer from digestive diseases, excessive weight and atherosclerosis. Nutritionists recommend to consume small amounts of bran bread as it provides body with fiber, vitamins, minerals and keeps one full for a long period of time.
Yeast-free bread takes long time to digest, therefore it is considered to be a dietary product. Such a bread can be used in presence of subacid gastritis and stomach ulcer. It helps to restore gut flora, normalize stool and period as well as fights inflammations and acts as an expectorant.
Yeast-free bread made using wild yeast starter should be consumed in presence of the following diseases:
- High blood pressure;
- Metabolic diseases;
- Liver and gallblader diseases.
Croutons should be made from dark or rye bread rather than from white bread which undergoes a thorough processing during which it loses its useful properties.
Croutons are easy on stomach and do not cause bloating while providing body with energy. This is why they should be consumed after food poisonings and surgeries.
Croutons contain vitamins and minerals. Therefore, they should be regularly consumed to strengthen immune system. Croutons are free of unnecessary substances which promote fats depositing. This is why they should be incorporated into healthy diet.
How Much Bread Should You Eat?
Any food should be consumed in moderation. The same concerns with bread. Healthy adult with normal weight should consume from 300 up to 350g of bread per day. This amount of bread provides body with essential substances.
One should not go heavy on bread as body won’t be able to digest it in time. The latter can result in weight gain. Sportsmen and physically active people only may consume greater amounts of bread as they need more calories.
Tips on Choosing Healthy Bread
One should learn to choose healthier bread. Being in store, one should pay attention to the following matters:
- Date of manufacture. Bread is healthy to consume during 36 hours after its preparation.
- Bread surface should not contain cracks and cuts which are over 1cm deep etc.
- White bread should have golden color and rye bread should have dark-brown color and be cracks free etc.
- Good bread should have right shape and it shouldn’t be burned.
One is able to check bread at home in a more thorough way. You should pay attention to the way soft part of bread looks. If it is very sticky, then inappropriate flour was used to make such a bread. If a bread has a strange taste and funny smell, then it should not be consumed as it means that it was not baked in a proper way.