Whole grain bread
It is bread that can be made from whole grain flour, and its types are as follows:
Whole wheat bread
Whole wheat bread is bread made from the whole grain of wheat, and it is worth noting that some factories promote that their bread is made with whole wheat, but this is not true, so it must be confirmed.
oat bread
It is the bread that is usually made from mixing oatmeal flour in addition to whole wheat grains.
Flaxseed bread with whole grains
It is bread that is made from whole grain flour such as whole wheat and flaxseed.
barley bread
Barley flour can be used to make barley bread and other products that are usually made from wheat flour. such as pasta, and various baked goods, and it is worth noting that there are several types of barley grains.
Millet bread
Millet flour can be used to make bread and other types of bread.
Nutritional ration and calories in wholegrain bread
One serving of bread is approximately 30 grams of bread, or the equivalent of half a small loaf of Arabic bread, half a samoli loaf, half a burger, or a slice of toast. Here is an explanation of the calories for types of whole grain bread:
- A portion of Arabic bread with whole wheat contains 73.4 calories.
- A portion of oatmeal bread contains 65.6 calories.
- A portion of barley bread contains 76.7 calories.
- A serving of rye bread contains 82.9 calories.
Benefits of whole grain bread
Here are some of the benefits of whole grain bread:
Rich in nutrients
It contains a large amount of nutrients and fiber, and the amount of nutrients varies according to the type of grain used to make it.
Reducing the risk of obesity
Eating whole grains, and the foods made from them, contribute to reducing the risk of obesity, because they are rich in saturated fiber.
Improve digestive health
This is due to its high fiber content that improves digestion and bowel movement, and fiber has a role in feeding the beneficial bacteria that live in the intestines, which are important for the health of the digestive system.
Reducing the risk of heart disease
It is worth noting that eating whole grains and their products contributes to reducing the risk of heart disease, especially since refined grains and their products have been replaced with them, and fiber reduces the formation of clots and high blood cholesterol.
Reducing the risk of type 2 diabetes
so that the bran in whole grains contribute to reducing and slowing the rate of high blood sugar, unlike refined grains that raise blood sugar quickly.
Reduce inflammation
Whole grain consumption reduces inflammation that increases the risk of various chronic diseases.
Certain cases can not eat whole grain bread
There are some cases that cannot eat whole grain bread, and here is an explanation of some of them:
People with chronic kidney disease
It is worth noting that whole wheat bread, its products, and whole grain bread are a rich source of potassium, which kidney patients are supposed to limit their intake, in addition to foods high in phosphorous such as bran and oats, due to the inability of the kidneys to carry out their work in the event that there is kidney disease. This leads to an accumulation of potassium and phosphorous in the blood.
People with Crohn’s disease
Crohn’s disease, which is a type of inflammatory bowel disease. Despite the many benefits of fiber in improving the functioning of the digestive system, insoluble fiber may cause many problems. Such as diarrhea and abdominal pain in the case of Crohn’s disease, and a low-fiber diet may help improve the condition and contribute to reducing intestinal irritation.
Whole grain information
Whole grains are grains that contain all parts of the grain, which are; The bran, the embryo of the seed, and the endosperm of the seed (in English: the endosperm), and each of them contains different nutrients that bring a certain health benefit to the human body, unlike refined grains, in which the wheat germ and bran are removed, leaving only the endosperm, Cereals lose many vitamins and minerals, in addition to losing fiber, which makes them less useful.
Among these whole grains are the following:
- Whole wheat , bulgur, or freekeh.
- Whole oats.
- Brown rice
- Quinoa.
- Corn.
- Rye.
- Barley.
- Wheat.
- Millet.