“Synonym for bread – a bunch of lies” – that is how one bestseller author described today’s white bread.
It is a bizarre combination of the least nutritious parts of wheat grains with a wide range of artificial chemicals that can even be harmful to your health.
Is Bread That Bad?
The problem is what happens to wheat during the production process.
Wheat grains consist of an outer shell (bran), embryos (wheat germ) and endosperm.
Brans contain the most fibers, plenty of vitamins and minerals and some proteins.
Wheat germ is a rich source of vitamin B and vitamin E, as well as several other minerals and fibers.
The endosperm, which accounts for about four-fifths of the entire grain, contains mainly starch, and this is the only part that is used to produce white flour.
The biggest irony is that nutritious bran and wheat germs, which are removed by grinding, are sold as feed for livestock.
In addition to that, the food industry raises the issue of white bread nutritional values by using several artificial chemicals during its production, such as:
- propylene glycol (which is actually antifreeze) – this maintains the white color of bread
- diacetyl tartaric acid (emulsifier) – to save on fat
- calcium sulfate (gypsum) – to make the mixing of large pieces of dough easier
Should we completely avoid white bread?
No bread is completely bad. This white, soft food is rich in starch and low in fat.
The point is that some bread types are better than others.
Take a look at fibers.
A slice of white bread contains about 0.5 gram of fiber, while in the same amount of integral bread there are at least 2 grams of fiber.
Some types of integral bread can contain even up to 4 grams of fiber per slice!
In essence, this means that you should 8 slices of white bread to get the same amount of fiber that is contained in 1 slice of integral bread.
Don’t fall for commercials
No type of bread is completely bad.
Factories earn a lot of money on low-quality bread, so don’t fall for creative names such as natural, peasant, granny’s bread and such. Carefully read the nutrition labels to make sure that you are buying exactly what is advertised.
There are a lot of interesting names under which white bread is disguised. But most often they “abound” only with white flour and only a small percentage of black flour from whole wheat grain or grain of some other cereal.
What about rich flour and rich bread?
During the production phase of wheat, 24 minerals and vitamins are removed from the flour.
When people realized that this removal of important nutrients increased diseases associated with the lack of these minerals and vitamins, special mixtures of enriched flour appeared on the market.
In many countries, bakeries are not yet required to use such flours or to enclose any specifics. However, even when such enriched flour is used as an ingredient, it can never replace naturally occurring vitamins and minerals that were previously removed.
Namely, only a few lost ingredients are added, such as thiamine, riboflavin, niacin and iron.
But no enriched white bread can ever be compared with real integral bread.
Which bread is the healthiest?
A truly healthy bread contains all parts of wheat grains: bran, germ and endosperm.
Such bread has two, three and sometimes four times better nutritional value compared to its refined friends.
If we eat such bread with fresh fruits, vegetables, potatoes or pulses, we will have a rich and nutritious meal that will make us feel full, and which will contribute to maintaining a constant level of energy over a longer period of time.
Buy a solid bread that is not artificially inflated with air.
Use integral and graham flour.
Bread from wheat germ is also an excellent choice.
Find a reliable baker that you can trust 100%!
Or, better yet, bake your own bread.
Will every bread make me fat?!?
No, the bread itself doesn’t make us fat!
It’s what we do with it.
A slice of integral bread contains 70 calories – not more than an apple.
But if we add a thick layer of peanut butter, then it can add nearly 300 extra calories.
The base ingredient is not the issue, it’s the additions that turn this low-calories, nutritious, healthy slice of good bread into a calorie bomb!
For centuries, bread has been traditionally the basic food of human nutrition. If we place the bread where it belongs, we will make a big step toward good health. The next time you buy bread, go for one that can really be a strong nutritional basis of your meals and the foundation of your health.
How often do you eat bread, and how much?
At one period of my life, I couldn’t live without a few slices of bread along with EVERY meal.
Curious to know your habits in the comments below 🙂