The topic of “whole wheat bread” is mainly about fitness, weight loss, and health care.
Are you eating real whole wheat bread? Why should you eat whole wheat bread for weight loss? Is whole wheat bread healthy?
First of all you have to understand, what is real whole wheat flour?
A simple understanding is that the whole wheat granules are washed with water and then dried and crushed into noodles. The whole wheat kernel is mainly divided into three layers, including the outermost layer of bran, and the inner layer of germ and endosperm. Among the three parts, bran contains the most abundant cellulose, and the entrance is rough. The wheat flour we generally eat is the part of the endosperm that is ground into flour after the bran and germ of the wheat are removed.
There is no real international standard for whole wheat flour, but its definition is: It is made from whole wheat grains by milling process, and the relative proportion of wheat endosperm, germ and bran is basically the same as that of whole wheat grains. Consistent whole wheat flour. This definition is the same as no definition, so it’s really hard to tell if it’s real whole wheat bread.
What is real whole wheat bread?
Because there is no real international standard, it can only be identified by the most conventional methods.
Color: Whole wheat retains the bran and will appear brown when made into whole wheat flour, so the whole wheat bread made from whole wheat flour is slightly brown and the pores will be larger, and the overall bread is hard and not. Mixed with bran.
Fragrance: Because of its richer bread fiber, the wheat’s original flavor is more prominent.
Taste: Due to the large amount of crude fiber, the taste is very rough, with a fine grainy texture, which is difficult to swallow.
Of course, in order to increase sales, many businesses only add some whole-wheat flour, caramel syrup or some oils to improve the taste and make whole-wheat bread softer and sweeter.
It’s not that the merchant deliberately deceives you, the real “whole wheat bread” is really hard to swallow! Of course, there is another factor, because whole-wheat flour has a stronger milling process, and whole-wheat flour is slightly more expensive than wheat flour. In order to save costs and want the high price of “whole wheat bread”, some unscrupulous merchants will add some bran and food coloring to ordinary bread, so that the appearance and appearance will be closer to the real whole wheat bread, so the ingredients list of bread is still very important.
How about the ingredient list?
According to the “General Rules for the Labeling of Prepackaged Foods in National Food Safety Standards”, the ingredients are arranged in the descending order of the added amount, that is to say, the higher the content, the higher the ranking. Whole wheat flour should be ranked first or second. After that, it’s obvious you’re eating fake whole wheat bread.
Reminder: The ingredients are pure whole wheat flour, don’t try rye flour easily, no matter how you eat it, it will make you unpalatable to the point of doubting your life!
Why should you eat whole wheat bread for weight loss?
First, whole-wheat bread is more satiety
Looking at the nutritional composition table, 100 grams of whole wheat bread has 246 calories, and 100 grams of ordinary bread is only 200 calories, but 50 grams of whole wheat bread is estimated that you can’t eat it, and it is very slow to eat (you know the taste), ordinary If you eat 100 grams of bread in two bites, it is estimated that you will only eat 3 points of fullness. Which one do you say is the highest in the final total intake?
Second, whole-wheat bread has a low glycemic index
Foods that are low in sugar stay in the gut for a long time, release slowly, blood sugar rises very slowly, and at the same time causes lower levels of insulin, which promotes the synthesis of glycogen, fat, and protein so that there is not much The calories are converted into fat, reducing fat accumulation.
Is whole wheat bread healthy?
The main raw material used in whole-wheat bread is whole-wheat flour. Whole-wheat flour does not remove the bran outside the wheat during processing, and the bran contains a lot of vitamins, such as B vitamins (folic acid, niacin, thiamine, etc.) ) and vitamin E, minerals such as potassium, selenium, iron, etc. and cellulose, so the nutritional value is higher.
Due to the low glycemic index, long-term consumption of whole grains may reduce the risk of heart disease and the risk of developing diabetes.
Whole grains are rich in dietary fiber, which can cleanse the digestive wall and enhance digestive function, dilute and accelerate the removal of carcinogens and toxic substances in food, and protect the digestive tract; at the same time, dietary fiber can slow down digestion and increase satiety Sensitivity, accelerate excretion of cholesterol, and maintain blood sugar and cholesterol at normal levels.