Now, in addition to the most commonly found white bread, wheat bread with brownish colors starts to appear. This type of bread is increasingly chosen because it is claimed to be healthier and contains more fiber. For the best choice, namely whole wheat bread made from whole wheat flour with a rather coarse texture. In some countries, wheat bread is equipped with grains on it for a more attractive appearance, while supporting the nutritional content.
Rich in Fiber and Nutrition
Whole wheat seeds have three complete layers, namely bran, endosperm, and seeds. The most abundant white bread found here removes the bran and seeds, so the essential nutrients contained in it are also lost. White bread made from white wheat flour, which is wheat germ which is only taken part of the endosperm and bleached.
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| Reasons for Consuming Wheat Bread and Tips for Choosing it |
Wheat bread made from whole wheat seeds is a good source of carbohydrates for breakfast, also contains more fiber than white bread in general. This type of bread is known to have many nutrients that are beneficial to the body, such as protein, B vitamins, antioxidants, iron, magnesium, and other minerals.
In addition, whole wheat bread is also very good for health because it is low in fat and cholesterol free. Wheat bread is also equipped with phytochemical compounds that are thought to be able to fight the development of cancer cells.
This consumption can improve digestive health by maintaining regular bowel movements and stimulating bacterial growth in the intestine so that defecation is more smooth. In addition, regular consumption of wheat can also reduce the risk of type 2 diabetes, obesity, some types of cancer, and heart disease.
However, beware of sodium intake from yeast during the process of making whole wheat bread. Each strand of fresh bread from whole wheat contains about 200 mg of sodium. Meanwhile, the recommended daily sodium intake is around 600 mg, with a limit of sodium intake at 1,800 mg per day.
Avoiding the Mistake of Choosing Wheat Bread
Do not let one choose wheat bread in order to obtain optimal benefits. Here are some tips to recognize whole wheat bread products:
- Don't be fooled by the appearance of brownish bread with only labels made from whole wheat. Check the ingredients further. If the first ingredient is written using "wheat flour" or "enriched with white wheat flour", then that means not using whole wheat. There is also a bread made from white wheat flour and then added caramel coloring. Be careful and careful when choosing.
- Do not be lulled by the brand "seven types of wheat" or label "100% natural" or other healthy impressions. Many wheat bread products are deceptive as if made from whole wheat, even though they are made only from ordinary wheat flour, water, and rye flour.
- Note if wheat bread products are written "low in calories" or "specifically for diet". This product may have a smaller size. Look again at the packaging label.
Keep making sure the consumption of whole wheat bread is not excessive, to avoid excessive sodium intake. Then, to balance the nutrition of whole wheat bread, it is recommended to be served with an egg and vegetable, compared to butter or sweet jam which contains lots of calories and fat.
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