Thursday, 18 July 2013


Buying bread can be a challenge. Today’s bread aisle has so many choices. But not all bread is created equal. The grocery store has many different breads to choose from. One of the healthiest choices is whole grain bread

Whole grains have all 3 parts of the grain kernel which includes the bran, endosperm and germ.Whole grains have been shown to lower the risk of heart disease, diabetes and certain cancers. They can also help you maintain a healthy weight. The health benefits of whole grains come from all 3 parts of the grain kernel

As far as calories go, refined white bread and whole wheat bread are very similar, both bread contain approximately 70 Calories per slice, the difference is what kind of calories are you getting
Whole wheat bread gives you many important nutrients,  many processed breads add vitamins to the flour, but it is best to get your nutrient from the grain itself and not artificially through the refining process

Protein concentration varies in whole wheat bread
One slice whole wheat bread contains just less than 5g of protein.
Processed / White bread contains less than two grams of protein per slice
The protein found in whole grain can contribute to the daily recommended amounts without adding saturated fat. The protein in whole wheat bread comes from wheat glutein

Whole wheat bread contains bran, which contributes to its high fibre content
White breads are usually made with enriched white flour, they have undergone a refining process that strips it of  fibre

White bread contains approximately 0.5g of fibre per slice
Whole wheat bread contains 2g of fibre per slice

Fibre is beneficial for many reasons
  • Makes you feel satisfied for a long period of time
  • Decrease low-density lipo-protein cholesterol
  • Contribute to a healthy heart

The carbohydrate in whole wheat bread can actually contribute to weight loss, they are low in glycemic index so they wont increase the blood sugar unlike white/processed bread

Whole wheat bread contains wheat germ. Wheat germ contains many nutrient like vitamin E and folate. These vitamins are important for a healthy heart, vitamin E promotes healthy skin and hair
Wheat germ also contains essential omega3 fatty acids. Omega 3’s protect against heart disease by lowering cholesterol and blood pressure, also shown to contribute to brain function

Buying bread at the grocery store can be a challenge especially with the number of options available. To help you make a healthy choice, look for bread made with whole grains. Choose bread with at least 2 grams of fibre per slice and are low in sugar, fat and sodium. Whole wheat and white breads can be part of a healthy diet, but choose whole wheat bread more often. Work on getting used to the taste of whole grains by starting slow – perhaps begin by using half whole grains and half white – and slowly work your way up to 100% whole grains to maximize health benefits.

No comments:

Post a Comment