If you love bread, wheat bread is one of the healthiest types you can take regularly. Compared to white bread, there are a lot of health benefits of eating wheat bread that will amaze you.
Wheat bread, also known as whole wheat bread or wholemeal bread, is a type of bread that is made using flour that is either partially or entirely milled from whole or almost-whole wheat grains. This means that the bread contains all parts of the wheat kernel, including the bran, germ, and endosperm.
Whole wheat bread is considered a healthier option compared to white bread as it is higher in fiber, vitamins, and minerals. It has a denser texture and a nuttier flavor due to the presence of the bran and germ.
In this article, you will find out some fantastic health benefits of eating wheat bread.
7 Health Benefits Of Eating Wheat Bread
Here is the health benefit you stand to enjoy as you eat wheat bread.
1. Good source of complex carbohydrates
One of the significant health benefits of eating wheat bread is that it contains complex carbohydrates. Wheat bread is primarily made from whole wheat flour containing complex carbohydrates. These carbohydrates provide a steady release of energy and can help maintain stable blood sugar levels.
2. Dietary fiber
Whole wheat bread is an excellent dietary fibre source, essential for maintaining a healthy digestive system. Fiber adds bulk to the stool, promotes regular bowel movements, and can help prevent constipation. In addition, it may contribute to weight management by providing a feeling of fullness and reducing overeating.
3. Nutrient-rich
Whole wheat bread typically retains more nutrients compared to refined white bread. It contains essential nutrients, including B vitamins (such as thiamine, niacin, and folate), minerals (such as magnesium, zinc, and iron), and antioxidants. These nutrients are vital in energy metabolism, immune function, and overall health.
4. Good for heart health
Whole wheat bread, mainly consumed as part of a balanced diet, may contribute to heart health. It contains dietary fiber, which can help lower cholesterol levels and reduce the risk of heart disease.
According to a review of 10 studies, consuming three 1-ounce (28-gram) servings of whole grains per day may reduce the risk of heart disease by 22%.
Also, a 10-year study conducted on 17,424 adults found that individuals who consumed the highest proportion of whole grains in relation to their total carbohydrate intake had a 47% lower risk of heart disease.
Additionally, whole wheat bread contains phytochemicals, such as lignans and phenolic compounds, associated with a reduced risk of heart disease.
5. Weight management
Whole wheat bread can be a beneficial component of a weight management plan. Its fiber content helps promote satiety, which can reduce the likelihood of overeating.
Choosing whole wheat bread over refined white bread may contribute to a more balanced and nutritious diet, supporting healthy weight maintenance.
6. Reduced risk of chronic diseases
Consuming whole grains, including whole wheat bread, has been associated with a lower risk of developing chronic conditions such as type 2 diabetes, certain types of cancer (such as colorectal cancer), and cardiovascular diseases.
The fiber, antioxidants, and other bioactive compounds in whole wheat bread may contribute to these protective effects.
7. Prevents type 2 diabetes
Incorporating wheat bread or whole wheat bread into your diet can be a wise dietary choice for avoiding type 2 diabetes.
According to a review of 16 studies, substituting refined grains with whole grain varieties and consuming at least two servings of whole grains per day can lower the risk of diabetes.
Moreover, studies have shown that consuming whole grains can lead to lower fasting blood sugar levels and improved insulin sensitivity.
This effect could be attributed to magnesium, a mineral found in whole grains that aids the body in metabolizing carbohydrates and is linked to insulin sensitivity.
Therefore, including wheat bread in your daily diet can be a simple and effective way to decrease the risk of type 2 diabetes.
What Are The Healthiest Things To Eat With Wheat Bread
What you eat with your white bread plays a role in reducing the nutrient’s potency or making it healthier. You can pair your wheat bread meal with various nutritious ingredients to make it even healthier. Here are some healthy options to maximise the health benefits of eating wheat bread.
- Lean protein: Adding lean protein to your wheat bread can increase its nutritional value and provide satiety. Consider options like sliced turkey or chicken breast, grilled tofu, boiled eggs, canned tuna or salmon (in water), or hummus (made from chickpeas).
- Fresh vegetables: Load your wheat bread with fresh vegetables to boost its nutrient content. Some options include sliced tomatoes, lettuce, spinach, cucumbers, bell peppers, sprouts, grated carrots, or shredded cabbage. Vegetables provide fiber, vitamins, minerals, and antioxidants.
- Avocado: Avocado is a nutrient-dense fruit that pairs well with wheat bread. It’s a great source of healthy fats, fiber, vitamins, and minerals. Mash or slice ripe avocado and spread it on your bread for a creamy and nutritious addition.
- Nut butter: Opt for natural nut butter like almond or peanut without added sugars or oils. These spreads provide healthy fats, protein, and fiber. Choose unsweetened varieties to avoid excessive added sugars.
- Greek yoghurt or cottage cheese: For protein-rich options, top your wheat bread with Greek yoghurt or cottage cheese. They add creaminess and can be paired with fresh fruits or a drizzle of honey for added sweetness.
- Nutritious spreads: Instead of high-fat and high-calorie spreads like mayonnaise or cream cheese, try healthier alternatives. Hummus, salsa, mustard, pesto, or homemade guacamole are flavorful and nutrient-rich options.
- Fresh fruits: Add fresh fruits to your wheat bread for a touch of natural sweetness and added vitamins. Sliced berries, bananas, apples, or pears can provide flavour and nutrients.
- Sprouted legumes or seeds: Sprouted legumes like chickpeas or lentils, or seeds such as chia seeds, flaxseeds, or sunflower seeds, can provide an extra boost of fiber, protein, and essential fatty acids. Sprinkle them on your wheat bread for added crunch and nutrition.
Conclusion
wheat bread is a type of bread made from whole or almost-whole wheat grains, which contains all parts of the wheat kernel and is higher in fiber, vitamins, and minerals compared to white bread.
Consuming wheat bread has been linked to a lower risk of heart disease and type 2 diabetes due to its fiber content and ability to aid in weight control and improve insulin sensitivity.
Therefore, incorporating wheat bread into your diet can be a healthy choice for maintaining overall health and reducing the risk of chronic diseases.
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