It is rumored that, like sugar, wheat bread with its frequent use can lead to obesity. And this is true, since it contains many calories, and almost no useful substances.
Does it need to be interpreted that it is better not to use bread at all? Are baked goods baked that are useful for eating?
Contents:
- A bit of theory: how and from what bakes bread
- Choose whole grain bread
- Do you want to buy bread with nuts and seeds?
- Fat and sugar: empty calories
- And how much in salt bread?
- Brief results of
Manufacturers in vain attract consumers' attention with completely "healthy" names. You can buy a loaf "Grain", bread "Healthy", and the word "dietary" in general sounds promising. But the information on the packaging of a bakery product often only confuses the buyer.
So, we choose the bread, useful for health.
A bit of the theory of
Whole grain is called rye grain, wheat or grain of any other cereal crop. Its components: the shell( it is also called bran), the embryo, and endosperm.
During the treatment, the embryo and the membrane are removed - only endosperm containing a large number of "fast" carbohydrates, which are easily absorbed by the body, are obtained at the output. But fiber, essential fatty acids for health, as well as other useful substances are lost during processing.
It is the endosperm of wheat grain - the material for making all known white flour fine grinding, from which then produce a variety of bakery products and pastries.
What is the danger of white bread? This kind of bread affects the pancreas just like cakes and sweet buns: as a result of increasing her work, the amount of insulin in the blood rises.
Bread from unpeeled flour( whole-grained)
This whole-grain bread brings great health benefits. It contains up to three grams of fiber per slice.
Deciding on his choice is not difficult. Among its components on the package, the whole grain should be at the very beginning of the list. This means that in the production of this bread, raw, nutrient-rich flour was used.
Be careful: the phrase "natural rye" or "natural wheat" in the ingredients list does not at all indicate that the bread is whole-grain.
Most often in the manufacture of this kind of product, flour of one kind is used, without impurities of other grains. The label "natural" does not indicate that during processing the grain retained its shells and embryos, and with them useful substances.
Ordinary flour is also hidden under the following incomprehensible terms: "multi-grain", "multi-grain", "fortified flour".
Bread containing nuts and seeds
Bakery products, sprinkled with nuts or grains, are considered by many to be more useful. However, it should be remembered that such components only increase the number of calories in the finished product.
For example, 10 g of sunflower seeds, which are in the pulp of a "useful" bun, contribute to an increase in the caloric value of this product by 60 kcal.
It should also be remembered that with the help of nuts, seeds, dried fruits and a variety of vegetable additives, a dishonest producer often gives out ordinary white bread for a dietary one.
Be sure to ask how many calories a bun with seeds contain, and find the phrase "whole grain" in the information on the package. If the ingredient is not listed first in the list, this bakery product should be postponed. Most likely, you almost bought ordinary bread from refined flour, only with a higher content of calories.
Sources of additional calories( fats and sugar)
Quite often bread contains fats of vegetable or animal origin.
To avoid excess fat, it is not necessary to buy bread and flour products, which contain fully or partially hydrogenated vegetable oils. Cooking fat and margarine are also considered unacceptable.
The following products can also be added to the bakery product: caramel, molasses and sugar syrup. They are often found in the "useful" bread, along with seeds or nuts. Be careful when reading the information on the packaging!
Salt
In the pastry for bread and rolls salt is almost always reported. This is done not only to improve taste, but also to keep the activity of yeast cultures under control.
If you believe a variety of sources, only one slice of bread is up to 200 mg of sodium. Given that the daily rate of this substance for a person is 1800 mg, and we use bread more than once a day, then this is a lot.
If salt, as an ingredient, is at the end of the list, and before it appears water and flour, then its content in this product is minimal.
Summary of
Bread useful for health should contain a lot of vitamins, as well as fiber. It is baked from whole wheat flour, which contains shells and germ.
If the baked product contains dried fruits, nuts, seeds, in the composition - fat, its calorific value due to these products is increased.