Yoram Yasur Blume explains the benefits of whole wheat bread
Whole wheat bread is defined as the perishable product resulting from the cooking of a dough obtained by mixing whole wheat flour, edible salt, and drinking water. Microorganism species ferments all this typical of pan-fermentation. Yoram Yasur Blume explains that the nutritional value of the substances depends on the degree of extraction of the flour and on whether, during the bread making process, the dough has been enriched in them. Whole wheat bread provides many of these substances because the cereal grain retains the cover and has not undergone any refining process.
Origins and uses:
Since prehistory bread has been one of the fundamental elements in the diet of man. But it is believed that it was the Egyptians who discovered the process of fermentation of bread. It was in the Middle Ages when they began to elaborate different types and to trade with bread: white was for the rich and privileged and black bread for the rest of the people. In the twentieth century the machines served as a great help for their preparation, but it was not until the end of the century that whole wheat bread became popular.
Increasingly experts recommend that we include whole grain bread in our diet due to its composition, since it contains a greater amount of fiber, minerals, vitamins, and phytochemicals, that is, non-nutrient compounds with beneficial health effects. That is why including whole grain bread in our diet would provide balance in addition to other sources of nutrients and non-nutritive substances such as: complex carbohydrates, sodium, fiber, phosphorus, selenium, iron, magnesium, titamine and niacin.
The highlight of the set of nutrients that make up whole wheat bread is that its properties may vary depending on its preparation. According to experts in nutrition, carbohydrates should constitute 50-60 percent of our daily food and, for this, bread is an excellent source to obtain it thanks to one of its components: starch. As for the nutrients of this type of bread, we find: water, fiber, carbohydrates, proteins, lutein and phosphocholine, lacking others such as purines or cholesterol.
Yoram Yasur Blume explains that the main vitamins that the integral bread contributes are of the group B3, B1 and B30, in addition to the vitamins K and E. Between the minerals that conform it, they emphasize the sodium, the potassium and the phosphorus. Although it also includes others such as magnesium, selenium, and iron.
Differences with white bread:
The main difference between both types of bread is found in the definition itself and, therefore, in its preparation, since whole wheat bread is prepared from whole wheat flour, as is not the case with white bread. This flour is produced from the grain of cereal, called bran, which is preserved in the cover of whole wheat bread. This means that in whole wheat bread there has not been a process of refining flour, as it does with common bread.
Yoram Yasur Blume explains that the contribution of the bran in the bread is not only perceived in the flavor, different from the white bread, but also in its appearance, giving the integral a darker and tan color. The grain gives the bread an extra content in vitamins, minerals, and fiber. And although both types of bread have almost the same number of calories, the integral gains in fiber.
As we have already mentioned, adding bread to our daily diet offers several advantages to our body: whole wheat bread helps us to balance the intake of food and to control the adequate intake of fats and calories from each one of them.
In addition, it has other additional benefits in our health that go beyond a nutritional supplement. Among them we can say that it serves as a great help against constipation, thanks to its high fiber content, which favors intestinal regulation. In turn, fiber also allows you to take care of your weight and give that balance to your diet. It is also useful to satiate at mealtime, as it creates the feeling of being satisfied with the amount of food eaten and prevents us from eating more. An important effect of whole wheat bread is the reduction of the risk of cancer, especially of the colon or rectum, since it causes the carcinogenic substances to be expelled through the faeces.
Another point in favor of whole wheat bread is that, due to its low glycemic index and low blood glucose, it reduces the demand for insulin. Therefore, it is also beneficial for diabetes patients and, even more, for type 2 diabetes. The consumption of whole grains and, therefore, of this type of bread, reduces the risk of suffering from cardiovascular diseases, since fiber reduces the levels of bad cholesterol.