There has been an on-going debate about bread over the years and whether it is “good for you”.
People go on diets and out goes the bread as it is a “bad carb”…. So I wanted to find out if this was true?
To start you need to understand about how bread is made and where it comes from.
Wheat flour is the key ingredient in most breads.
The Wheat grain is made up of 3 components: The endosperm, bran and germ.
So why are the Wholegrains so good for you?
- Wholegrain Bread contains all three parts of the kernel - Refining (white flour) normally removes the bran and the germ, leaving only the starchy endosperm. Without the bran and germ, about 25% of a grain’s protein is lost, along with at least seventeen key nutrients therefore whole grains are healthier, providing more protein, more fiber and many important vitamins and minerals.
- Wholegrain bread hasn’t been bleached in chemicals which is part of the process of refining grains to make white flour.
Some other health benefits of wholegrains…
- Wholegrain Bread is LOW GI - Low-glycemic index foods have a glycemic index value less than 55. These foods take a while to break down in your gut, resulting in a steady increase in blood sugar. Foods with a glycemic index over 70 (White Breads) are high on the scale and cause your blood sugar to surge and then suddenly drop. If you are managing diabetes or following certain weight-loss diets, selecting low-glycemic index breads may help keep your blood sugar under control.
- They contain Insoluble fiber which helps move waste through the digestive tract, by keeping the stool soft and bulky, the fiber in whole grains helps prevent constipation, a common, costly, and aggravating problem.
- Phytoestrogens (plant estrogens) found in whole grains may protect against some cancers. So might essential minerals, such as magnesium, selenium, copper, and manganese. These minerals may also help reduce the risk for heart disease and diabetes.
- Eating whole instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels. Any of these changes would be expected to reduce the risk for cardiovascular disease.
My conclusion is that Wholegrain bread is a great & nutritious food staple! Watching what you put on top of it is the challenge!
I have found the below breadmaker recipe that tastes great & the kids love...
Honey Whole-Wheat Sandwich Bread (for bread machine)
4 ¼ cups whole-wheat flour
½ teaspoon salt
1 ½ cups warm water (not too hot or it will kill the yeast)
¼ cup honey
2 tablespoons olive oil (or melted butter)
1 packet or 2 ¼ teaspoons yeast
Follow your bread machine’s directions for making a whole-wheat sandwich loaf. For me that means putting in the dry ingredients first with the wet ingredients on top. This takes a few minutes to pop all the ingredients in then 3 1/2 hours to bake in my bread machine. To make it even more nutritious you could add in some seeds & whole-grains.
However, if you are wanting to purchase your bread & make sure you are getting 100% whole wheat bread, look at the ingredients list—not the front of the package. “Whole wheat flour” or “100% whole wheat flour” should be the first ingredient and the only flour listed. Don’t fall for deceitful terms such as “wheat flour,” “unbleached wheat flour,” “multigrain,” “enriched,” or “stone-ground wheat flour.” These are just sneaky ways of saying refined white flour.
Please note that if you are intolerant to Wheat this article is not for you!
Thanks for reading,