whole wheat bread It is recommended to eat more flour than normal white bread. There are both benefits and precautions that you should know before eating.
whole wheat bread It is brown bread made from whole wheat flour or unrefined wheat. It is classified as a healthy food. Because it is rich in nutrients, minerals and vitamins that are beneficial to the body such as fiber, vitamin B, vitamin E, calcium, iron, antioxidants. Numerous scientific studies support that. consumption of whole wheat bread May help lower blood sugar levels Against cardiovascular disease and prevent the risk of some types of cancer
Whole wheat bread nutrition information, benefits and precautions for consumption
Whole wheat bread is brown bread made from whole wheat flour or unrefined wheat. It is classified as a healthy food. Because it is rich in nutrients, minerals and vitamins that are beneficial to the body such as fiber, vitamin B, vitamin E, calcium, iron, antioxidants. Numerous scientific studies support that. consumption of whole wheat bread May help lower blood sugar levels Against cardiovascular disease and prevent the risk of some types of cancer
Nutritional value of whole wheat bread
100 grams of whole wheat bread provides about 254 kilocalories of energy, including the following nutrients:
- 43.1 grams of carbohydrates
- 12.3 grams of protein
- 3.55 grams of fat
- 450 mg sodium
- 250 mg potassium
- Phosphorus 212 mg
- Calcium 163 mg
- Magnesium 76.6 mg
- Vitamin C 55 mg
- Phosphorus 39 mg
- Choline (Choline) 27.2 mg
- Selenium (Selenium) 25.8 mcg
In addition, whole wheat bread also contains minerals such as manganese, iron, copper, zinc, along with various vitamins such as vitamin A, vitamin E, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9.
benefitof whole wheat bread for health
Whole wheat bread is rich in nutrients that are beneficial to health. There are scientific research studies supporting the health-promoting properties of whole wheat bread as follows:
May help reduce obesity
whole grain wheat Including other whole grains has properties to help speed up the metabolism of nutrients in the body for energy. Therefore, consuming whole wheat bread made from whole wheat. Therefore, it may help to control weight or lose weight.
a piece of research Study the effectiveness of whole grain wheat on visceral fat levels. Published in the 2018 journal Plant Foods for Human Nutrition, researchers divided 50 Japanese participants with a BMI of 23 or greater into two groups. Whole wheat as an ingredient The other group was given a diet containing refined wheat for 12 equal weeks. The size of the lower abdomen was approximately 4 square centimeters. The group that consumed a diet containing refined wheat showed no change.
The researchers therefore concluded that Consuming whole wheat foods may help prevent obesity due to the accumulation of large amounts of visceral fat.
May help relieve diabetes symptoms
Whole wheat bread, as well as other whole grain foods, are rich in fiber and have a low glycemic index. when consumed into the body Therefore, the sugar level does not increase too high. It also stimulates cells to respond better to the hormone insulin, which is responsible for controlling blood sugar levels from becoming too high. Consuming whole wheat bread may help control blood sugar levels in people with diabetes and prevent complications.
a piece of research A study on the consumption of whole grains and refined grains to reduce the risk of type 2 diabetes was published in the 2013 European Journal of Epidemiology. A group of people associated with the disease, of 16, concluded that Consuming large amounts of whole grains It may help reduce the risk of developing type 2 diabetes. Researchers recommend eating about 60 grams of whole grains per day to prevent diabetes.
May help reduce the risk of cardiovascular disease
Whole grains are high in fiber, which effectively reduces the absorption of cholesterol into the bloodstream and helps normalize blood circulation. consumption of whole wheat bread Therefore, it may help reduce the risk of heart disease and stroke, such as coronary heart disease.
a piece of research On the relationship between whole grain consumption and the risk of cardiovascular disease, cancer, and other causes of death. Published in the journal BMJ in 2016, researchers studied 45 studies to find more evidence about the benefits of whole grains on helping Reduce the risk of cardiovascular disease. In conclusion, the consumption of whole grains. especially in the form of bread or cereal. May help reduce the risk of cardiovascular disease, cancer, as well as other causes of death such as diabetes, respiratory disease, infectious disease.
May help prevent some types of cancer
Whole wheat bread made from whole grains has the following properties:
- Rich in many types of carbohydrates, such as dietary fiber, starch, oligosaccharides. Oligosaccharides, which when ingested, lower the pH, or pH in the gut, with high pH increases the risk of colon cancer.
- Rich in antioxidants such as trace minerals, phenolic compounds, which have anti-cancer properties.
- Contains phytoestrogens (Phytoestrogens), which have anti-cancer effects that may be caused by hormonal disorders in the body. such as breast cancer and prostate cancer
- Consuming whole wheat bread may help prevent some types of cancer.
a piece of research dietary fiber whole grains and colon cancer risk Published in the journal BMJ in 2011, researchers looked at 25 studies and found that high fiber intake especially from whole grains May help reduce the risk of colon cancer. By consuming 90 grams of whole grains/day, it may reduce the risk of colon cancer by about 20 percent, and increasing the amount may increase the risk.
Precautions for consuming whole wheat bread
People who are allergic to wheat should avoid consuming whole wheat bread. Because it can cause allergic reactions. To consume whole grain bread Opt for bread made from rye or oats instead.
In addition, patients with irritable bowel syndrome Also should not consume whole wheat bread. because some carbohydrates in wheat May cause exacerbation.