Nutritio n & Fitness The Best Thing Since Sliced Bread? The benefits and burdens of bread types Wholegrain Pros • Wholegrain foods are essential in a daily diet. As well as tasting great and providing slow-burning energy, whole grains are a rich source of fibre, plant-based protein, vitamins, minerals and phytochemicals that all work towards better health. • Wholegrain bread is an easy and inexpensive way to access this nutritional powerhouse, especially fibre. You will digest 5.8 grams of fibre in two slices of wholegrain bread, compared with only 1.9 grams from the same amount of white bread. • Wholegrain foods have also shown to lower triglycerides and prevent the absorption of bad cholesterol. • A diet high in whole grains can aid in weight loss and redistribute body mass, such as moving the fat away from the tummy, effectively lowering the risk of heart disease and diabetes. • Other vitamins found in wholegrain bread: o Vitamin C o Calcium iron o Magnesium o Selenium o Zinc o B Vitamins Cons • Wholegrain bread is often the subject of misleading packaging in the supermarket. Many food manufacturers add a small amount of whole grains to their otherwise highly refined bread products to trick consumers that their bread is healthy. • Beware of labels reading “made with whole grain” or “made with whole wheat,” as this is an indication that the whole grains have been added to a larger proportion of processed wheat flour. • Similarly, the term “multigrain” does not imply wholegrain. It signifies that a range of grains, including wheat and corn flour, have been used; not necessarily the entire grain. • For those trying to lose weight, it is important to factor in the calorie count of wholegrain bread, which is between 90-110 calories. Rye Pros • Rye is a great source of fibre, and is full of non-cellulose polysaccharides. These have an extremely high water-binding capacity and provide the feeling of fullness. This makes rye bread favourable for those trying to lose weight. • For women, eating foods high in insoluble fibre, such as rye bread, can help to avoid gallstones. This is attributed to this fibre’s ability to speed up intestinal transit time, reduce secretion of bile acids and lower triglycerides. • Rye has shown to lower insulin response and suppress hunger much more effectively than wheat bread. • Rye has also shown to reduce inflammation in people with metabolic syndrome (abdominal obesity, elevated blood pressure, high risk of cardiovascular disease), which lowers risk of Diabetes Type 2. • Rye promotes gastrointestinal health as its particular fibre binds to toxins in the colon and removes them from the body, including cancer-causing chemicals. • o Other vitamins found in rye bread: o Magnesium o Phosphorus o Copper o Manganese o Pantothenic acid o Lignan phytonutrients Cons • Rye bread is high in sodium, which in excess places an extra burden on the heart and blood vessels and raises blood pressure. When eating rye regularly, try to avoid adding extra salt to your sandwich or toast. • The taste of rye is a particularly “earthy” or “bitter” for some people, especially those accustomed to white flour products. A slice of thick, doughy ciabatta dripping in olive oil and salt flakes. A handful of warm, slightly crusty white bread broken straight from the baguette as you walk out of the bakery. Melting butter marbled with Vegemite smeared across a single slice of wholegrain toast. When talking about the ultimate comfort food, bread has got to be one of the best. But how healthy is your favourite loaf, and how often should you be eating it? Get acquainted with the pros and cons of bread types to understand how it is affecting your health, energy and weight. pindaramagazine.com.au Pindara Magazine 55
Pindara Private Hospital Magazine - Issue Four
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