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Now, in addition to white bread which is most often found, wheat bread is starting to appear with a brown color. This type of bread is increasingly being chosen because it is claimed to be he althier and contains more fiber
The best choice is whole wheat bread which is made from whole wheat flour with a slightly coarse texture. In some countries, whole wheat bread is equipped with grains on top to make it look more attractive, while increasing the nutritional content.
Wheat Bread Rich in Fiber and Nutrients
Besides being a good source of carbohydrates for breakfast, whole wheat bread also contains more fiber than white bread.
In addition, this bread contains many nutrients, such as protein, antioxidants, minerals including iron, magnesium, calcium, phosphorus, potassium, sodium, and zinc, as well as B vitamins, folate, vitamin E, and vitamin K.
Whole wheat bread is also very good for he alth because it is low in fat and free of cholesterol, and is equipped with natural compounds that are thought to fight the development of cancer cells.
Regularly eating whole wheat bread can improve digestive he alth, namely by helping smooth bowel movements and stimulating the growth of good bacteria in the intestines, so that bowel movements become smoother.
In addition, eating whole wheat bread can also reduce the risk of type 2 diabetes, obesity, some types of cancer, and heart disease.
Nevertheless, be aware of the sodium intake that comes from yeast during the process of making whole wheat bread. Each slice of whole wheat bread contains about 200 mg of sodium. Meanwhile, the recommended daily intake of sodium is 600 mg, with a maximum limit of 1,800 mg of sodium intake per day.
Tips for Choosing Wheat Bread so It's Not Mistaken
Although whole wheat bread is more nutritious, don't make the wrong choice so that you get optimal benefits. Here are some tips:
- Don't be fooled by the appearance of browned bread with the label made of whole wheat only. Find out more about the ingredients. If the first ingredient says it uses “wheat flour” or “enriched white wheat flour”, that means it is not using whole wheat. There is also bread made from white wheat flour, then added coloring.
- Don't be lulled by the “seven types of wheat” brand, the “100% natural” label, or any other he althy impression. Many wheat bread products pretend to be made from whole wheat, when in fact they are made from plain wheat flour, water, and rye flour.
- See if wheat bread products are written “low calorie” or “special for diet”. This product may have a smaller size. Look again at the list of ingredients on the packaging label.
Even though it is he althy, it does not mean that you should eat whole wheat bread in excess, because it can lead to high sodium intake. To balance the nutritional value of whole-grain bread, it is recommended to serve it with an egg and vegetables, rather than butter or sweet jam, which are high in calories and fat.
If you want to find out more about the nutritional content and servings of wheat bread consumption according to your condition, don't hesitate to consult a nutritionist.