The healthy breads… Well, well, well. There is a strong belief that bread gets fat and therefore should be abandoned in order to maintain weight or lose weight. In reality, this statement is not entirely true. A complete rejection of bread can imbalance our diet.
The myth about the dangers of bread for the figure gave rise to the fact that it is usually consumed with something, for example, butter, cheese, sausage, which significantly increases its calorie content and glycemic index – the ability to increase appetite. So that the use of bread does not affect the figure, it is strictly forbidden to mix it with fats and to exceed the daily norm – it is no more than 100-120 g. There are even bread diets.
The right kind of bread can even help you lose weight. First of all, pay attention to the composition, namely, from what flour it is baked, how much fiber, salt, sugar, oxidants, leavening agents, flavor enhancers in it. The type of flour depends on the content of natural grain and bran shells in it. The most useful is made from whole grains. It contains all 6 natural grain hulls and is incredibly rich in fiber (over 25%), B vitamins, vitamin E, minerals, iron, zinc and selenium.
Whole grain bread (230 kcal) is gray-brown, its structure is not airy, it is heavier in weight than other types. Wheat flour of the highest grade is usually used to bake loaves, high-calorie and sweet products, which not only hinder digestion, but also dramatically increase blood sugar levels and stimulate appetite. Often special bleaches and synthetic vitamins are added to them, which can cause allergies and poisoning. For example, the supplement E 223 worsens the course of bronchial asthma and diseases of the gastrointestinal tract.
The most dietary bread can be called rye. It is low in calories (165 kcal) and contains three times more fiber than wheat. It is better absorbed by the body and has a beneficial effect on the process of accelerating metabolism and assimilation of valuable microelements. Rye flour contains a special amino acid, lysine, which we can only get from food. Lysine is important for the structure and regeneration of skin cells, muscles, blood vessel elasticity, and collagen production.
Multigrain bread (250 kcal) is baked from a mixture of flour with various grains and seeds – from sunflower seeds to pastry poppy seeds – and, as a rule, without the addition of premium white wheat flour. It is good to eat for breakfast or first snack.
Oat bread also is included in the top healthy breads (260 kcal) has a pleasant specific taste and smell. Oatmeal, turning into flour, does not at all lose its qualities that are beneficial to health and shape: it cleans blood vessels, removes excess water and thereby relieves swelling, regulates blood cholesterol levels and improves digestion. The copper contained in bread saturates the tissues of the body with oxygen and improves the functioning of the cardiovascular system.
Bran bread (227 kcal) is especially noteworthy. Bran is the outer shell of the grain, rich in B vitamins, all trace elements present in bread. Bran reduces the calorie content of bread, as it is not absorbed, while helping to regulate digestion, cleansing the body of toxins, lowering the level of sugar and cholesterol in the blood, removing excess water and accelerating metabolism. The fiber content in bread should not be less than 20%.
Gluten, or as it is also called, gluten, is a complex protein that has the property of glue. It is found mainly in three grains: wheat, rye, barley – and to a lesser extent in oats. Gluten attacks the villi in the intestines – and this leads to disruption of the digestive process. 20% of the population has a gluten reaction without knowing it. For people with gluten intolerance, it is better to give preference to bread made from buckwheat, rice, corn, flax, amaranth flour.
It is believed that the healthiest bread is made from whole grains. The word “whole” is crucial here: it means that the bran and kernels of the wheat remained intact. Bread consists entirely of wheat grains (unlike other types, in the preparation of which other grains are used). Such bread is healthier than wheat bread. It is rich in beneficial nutrients such as fiber, B vitamins, zinc, magnesium, iron and copper.
The best healthy bread is rye black bread, the second place is taken by products from dark coarse flour, rich in vitamins and biologically active substances. Achloride bread and salt-free peeled bread are useful for cores. Diabetics can only eat bread with a low protein content – rye, protein-wheat, protein-bran bread.
Bread with bran is also one of the healthiest kind of bread that contains vitamins, proteins, fats, carbohydrates, fiber, mono- and disaccharides, and saturated fatty acids. Bran is rich in fiber, which absorbs and removes toxins, slows down the absorption of carbohydrates. As a result, the level of insulin and glucose in the blood is normalized.
During the diet, it is certainly recommended that healthy breads to eat, which gives a feeling of fullness and reduces appetite for a long time. A high concentration of vitamins B6, B12 and zinc improves the activity of the nervous system. If you are experiencing anxiety and stress, then it is better to have a small snack: drink a cup of hot tea with bran bread toast.
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