Now, in addition to white bread that is most commonly found, brown bread with brown color has begun to appear. This type of bread is increasingly being chosen because it is claimed to be healthier and contains more fiber.
The best choice is whole wheat bread (whole wheat bread) made from whole wheat seed flour with a rather coarse texture. In some countries, wholemeal bread is equipped with grains on it for a more attractive appearance, while adding nutrients.
Fiber and Nutrition-Rich Wheat Bread
Whole wheat seeds have three complete layers, namely bran, endosperm, and seeds. White bread is the most widely found in Indonesia, removing the bran and seeds, so that the important nutrients contained in it are also lost. White bread is made from white wheat flour, which is wheat seeds which are only taken part of the endosperm and given bleach.
Apart from being a suitable source of carbohydrates for breakfast, whole wheat bread made from whole wheat seeds also contains more fiber than white bread. This type of bread is known to have many beneficial nutrients for the body, 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.
In addition, whole wheat bread is also very good for health because it is low in fat and cholesterol free. Wheat bread is also equipped with natural compounds that are thought to fight the development of cancer cells.
Routine consumption of whole wheat bread can improve digestive health, namely by helping to smooth bowel movements and stimulate the growth of good bacteria in the intestine, so that bowel movements become smoother. In addition, eating this type of bread can also reduce the risk of type 2 diabetes, obesity, some types of cancer, and heart disease.
However, be aware of sodium intake from yeast during the process of making wheat bread. Each piece of whole wheat bread, contains about 200 mg of sodium. Meanwhile, the recommended daily sodium intake is 600 mg, with a maximum limit of 1,800 mg sodium intake per day.
Tips for Choosing Wheat Bread to Not Be Mistaken
Even though whole wheat bread is more nutritious, don’t make the wrong choice to get the optimal benefits. Here are some tips on recognizing whole wheat bread products:
- Don’t be fooled by the appearance of browned bread with labels made from whole wheat only. Further investigate the ingredients. If the first ingredient is written using “wheat flour” or “enriched white wheat flour”, then that means not using whole wheat. There is also bread made from white wheat flour, then add coloring. You must be careful and careful when choosing.
- Don’t be swayed by the “seven types of wheat” brand, the “100% natural” label, or any other healthy impression. Many wheat bread products are deceptive as if made from whole wheat, even though they are made only from ordinary wheat flour, water, and rye flour.
- Pay attention if the wheat bread product says “low calorie” or “specifically for diet”. This product may have a smaller size. Look again at the list of compositions on the packaging label.
Although healthy, it does not mean you may consume whole wheat bread in excess, because it can cause high sodium intake. To balance the nutrition of whole wheat bread, it is recommended to be served with an egg and vegetables, rather than butter or sweet jam that contains lots of calories and fat. Don’t hesitate to consult a nutritionist to get a healthy eating guide.