Brown bread is already part of the diet of most people who maintain a good diet in their daily lives. On the bright side, in supermarkets across the country, you can find a huge variety of these breads. But it is wrong to think that they are all equal and equally healthy.
Jackeline Taglieta, nutritionist graduated from the University of São Paulo (USP) and postgraduate in Functional Clinical Nutrition from Unicsul, explains, first, that the difference between wholemeal bread and white bread is that the second is made only with refined flour. "The whole has whole wheat flour and may contain other whole grains in the composition, such as oats, quinoa, amaranth, etc.," he says.
"Thus, whole grain bread has a higher content of fiber, vitamins and minerals (when the cereal goes through the process of refinement, loses much of the nutrients and virtually all fiber)," adds the nutritionist.
The Benefits of Brown Bread
Jackeline explains that brown bread, because it has more nutrients, nourishes the body. "And by having more fiber, it helps satiety and glycemic control, contributing to weight control and the prevention of diabetes and abdominal fat gain," he says.
Consumption
But should all people seeking healthier diets opt for whole grain breads? And in terms of quantity, how many slices can be consumed per day?
Nutritionist Jackeline explains that the recommendation is very private. Not all people should make use of whole grain bread (eg those with gluten sensitivity, since wheat has this item). The amount must also be planned according to the energy need of each person ?, he says.
? Anyway, those who can make use of whole grain bread should not overdo it because it is an energetic food and excess can lead to weight gain ?, adds the professional.
The choice of whole grain bread
There are currently several types of whole grain bread for sale. How to know, in fact, which one is integral? What is the healthiest option? What to look for in labels?
Jackeline Taglieta points out that you need to look at the ingredient list. "And the first ingredient on the list should be" whole wheat flour, "or" oatmeal, "or" rye. " However, some breads that have refined wheat flour as their first ingredient have a good amount of fiber because they are added with dietary fiber. Also look at the amount of fiber in the nutritional table. Choose breads with the highest fiber content and preferably have some whole grain cereal as the first ingredient?
? Another important guideline is to look in the ingredient list if the bread does not have? Hydrogenated vegetable fat ?. Some whole grain breads have and this is a fat that impairs glycemic control and contributes to the development of cardiovascular disease and weight gain ?, adds the nutritionist.
Below you can see the benefits of some types of whole grain breads:
Brown bread with oatmeal
As nutritionist Jackeline explains, oatmeal is a cereal that helps control cholesterol.
Brown bread with flaxseed
"Flaxseed adds more fiber and also omega-3s to bread," says nutritionist Jackeline.
Rye bread
Jackeline explains that rye has no specific benefit other than the fact that it is a whole grain, high in fiber and nutrient like wheat.
Bread with quinoa
Quinua is a protein-rich whole grain cereal (just like amaranth). And it is still very rich in minerals. Thus, enriches bread in vitamins, minerals and proteins in general ?, explains the nutritionist.
Whole grain bread
Grains is a generic name given to flaxseed, wheat germ, quinoa, oats, sunflower seeds, which includes cereals, seeds. Are there breads that have nuts, macadamia nuts, which are oilseeds, but are usually placed as if they were grains as well ?, explains Jackeline.
Light wholemeal breads
According to the nutritionist, light whole grain breads are also good options. "They have fiber and nutrients like other whole grain breads, with the benefit of many of them having no sugar in the composition and lower fat content," he explains.
In addition to these, Jackeline Taglieta points out that there are other types of whole grain breads. • Have the gluten-free whole grain breads (which is made with brown rice flour, or with the addition of grains); German bread, which is a compact bread; and the whole-grain Swedish bread that resembles a thin toast, he says.
Knowing all this information makes it easier to find the wholemeal bread best suited to your diet.Jackeline highlights once again the importance of always looking at the ingredient list and paying attention to the amount of fiber in the product to make a good choice.
But if questions still arise, always remember to consult a nutritionist who can recommend the best products for you!
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