Food

Health Benefits of Bread

The bread is a food commonly present at the table for breakfast the Brazilians. It has numerous health qualities such as carbohydrates, proteins and vitamin B.

BREAD BENEFITS

Note the benefits of bread below:

1. Practicality

Bread can be consumed anywhere and anytime. It’s easy to buy, simple to carry and affordable for people. Furthermore, as long as it is kept in a dry and cool environment, it can be kept for a long time.

2. Variety

There is a huge variety of breads available on the market, whether they are: wholegrain bread, rye bread and seed bread, for example. Variety helps not to make consumption monotonous.

3. Fiber source

Bread is an important source of fiber. Whole grain bread, for example, when mixed with rye and other cereals, has a significant amount of fiber. In these cases, it can control your appetite and keep you feeling full for a longer time.

BREAD PROPERTIES

Note the properties of the bread below:

  • Whole grain bread: Due to the presence of grains, it has a higher amount of fiber.
  • Whole rye bread: It is the most advisable to keep the intestine functioning.
  • Wholegrain bread with flaxseed: Considering that flaxseed is abundant in omega 3, this bread can help prevent cardiovascular disease.
  • Wholemeal bread with oats: As oatmeal helps reduce bad cholesterol, wholemeal bread with oatmeal is best for people who need to lower the rate.

TYPES OF BREAD

Note the types of bread below:

1. Loaf of bread

Loaf bread is usually prepared with white wheat flour. It can be found with other types of flour, such as rye, for example.

This bread can also be found with seeds and oats.

2. Wholemeal bread

Whole grain bread, due to the presence of whole wheat flour, has a higher fiber content. Therefore, consumption of this type of bread can prolong the feeling of satiety and improve bowel function.

3. black bread

In terms of properties, black bread has some similar to those of wholegrain bread. However, it is not recommended for people with diabetes due to the level of sugar present in the composition.

4. White flour bread

White flour is unanimous in the preparation of bread. Considering that this type has refined flour, it is suggested that it be consumed in moderation, as it does not have a high nutritional value.

5. Gluten free bread

Gluten-free bread is made with rice flour or potato or cassava starch. This bread is recommended for people who have gluten intolerance. This type of bread can be easily found in bakeries and supermarkets with dried fruit, among others.

BREAD PRODUCTION

See below the steps for the production of bread:

1. Mix

The first step is to mix the ingredients and start the kneading process.

2. Main fermentation

This action takes place through biological yeast.

3. Division

This step consists of separating the mass into units. This process can be done by hand or with specific equipment for this purpose.

4. Rounding

The dough will take on the shape of a ball, which will make it smooth and homogeneous.

5. Secondary fermentation

This process is carried out under controlled temperature in a fermentation chamber.

6. Molding

The above process improves the structure of the bread and gives the desired shape of the food.

7. Final fermentation

This resting time is necessary so that the dough is in a suitable volume before being baked.

8. Cooking

The industrial oven will transform the dough into bread. Time and temperature are critical to success.

9. Cooling

It is essential that the bread is cooled before it is packed. If the bread is sliced, as with sliced ​​bread, for example, it can become deformed. Furthermore, if it is packaged while it is still hot, fungi and bacteria can proliferate. In these cases, there may be a loss of flavor as well.

It is worth mentioning that there are mats for cooling the bread, which have a fan for this purpose.

BREAD HARM

Note below the harmful effects of bread:

1. Diabetes

Considering the white bread, which is essentially composition processed flour, some precautions need to be taken. Excessive consumption can trigger diabetes.

2. False feeling of fullness

White bread is not rich in nutrients, nor is it fiber. In contrast, biological yeast is present and causes swelling. That way, in the long run, bread can cause problems and excess weight.

3. Significant amount of sugar

Breads, in general, contain sugar and, in the long term, this can be harmful to health. It is worth noting that refined sugar has no nutritional value and, in addition, it can trigger an increase in body fat.

WHICH BREAD HAS MORE FIBER

Whole grain bread is less caloric and has a specific type of fiber. With regard to multigrain bread, in addition to having different types of fiber, it contributes to health.

Also, for people who are following an eating plan, multi-grain bread is the most suitable. It is abundant in B vitamins, omega 3 and minerals such as iron, potassium and magnesium. As this bread helps to prevent anemia, it ensures a better quality of life.

It is important to highlight the importance of reading the label, given that this is the only way to certify the presence of whole grains and cereals.

CAN EAT BREAD EVERY DAY

As with any food, the amount consumed can reveal whether it is beneficial to health or not. Thus, the act of eating bread every day can be positive for health, as long as there is no excess and sedentary lifestyle. To prevent this from happening, select healthier options.

It is worth mentioning that carbohydrates should be consumed daily, as it provides energy for us to perform well in daily activities. Thus, it is understood that the ideal is that the amount should not be exceeded, but balanced.

It is important to highlight that whole grain bread has advantages over white bread. As it has fiber, it helps in the proper functioning of the intestinal tract, provides a feeling of satiety for longer and helps control cholesterol. As for dark bread, the flour is less processed. Therefore, there is a greater presence of beneficial nutrients for health.

IMPORTANCE OF BREAD FOR HEALTH

Bread is constantly found on the table of Brazilians due to its flavor and versatility. However, it is worth noting that these foods can trigger weight gain when consumed in excess. Therefore, it is suggested that consumption be balanced and, in addition, the regular practice of physical activities.

From this perspective, it is explained that weight gain is due to diets that are abundant in carbohydrates and fats, but low in fiber and minerals.

Here are some reasons to keep bread on your diet:

1. It guarantees energy and disposition throughout the day;

2. It has B-complex vitamins; and

3. Whole grains help lower cholesterol.

Breads can be turned into snacks such as bruschetta with cheese and ham or cut into cubes.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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