With changing lifestyle, our eating habits are also evolving. Eating out or eating processed food is preferred over cooking, after all who has the time to cook everything from scratch? In the back of our minds, we know that the processed junk we are filling ourselves with is doing our health no good, but we tend to overlook that nagging worry. Bread is a staple diet for a majority of households around the world. There are different varieties of bread available in the market; each of them has their own health benefits. In this post, I have discussed five different types of breads and their health benefits to help you make the right food choices.
1. Brown Bread:
Brown breads are a healthier eating option than regular white breads. They are made with whole wheat flour. The bran and the germ of the wheat are not removed during its making. As a result, the essential nutrients are retained in the bread. One brown bread contains about 3.9g of protein, 23.6g of carbohydrates, 2.8g of fiber, 15.2mg of Calcium, 1.4mg of Iron, 37.3mg of Magnesium and other ingredients like Potassium, Sodium, Zinc and essential Omega 3 and Omega 6 fatty acids. The fiber in brown bread helps to reduce the risk of constipations and hemorrhoids. Chances of heart diseases, type 2 diabetes and high blood sugar level are also reduced with regular consumption of brown bread. Brown bread is very low in calories and helps to control body weight. Women consuming brown bread are also at a lower risk of gallstones.
2. Honey and Oats Bread:
Honey and oats bread is rich in carbohydrates. A 6 inch roll of honey and oats bread contains 49 g of carbohydrates, about 5 g of fiber, and about 260 calories. It also contains vitamin B. Most of us love to eat at “Subway.” Subway offer varieties of breads to choose from. The honey and oats bread is claimed to be the most nutritious among all other varieties available there. Oats are made of whole grains and they help to lower the risk of cholesterol. Consumption of this bread also helps in proper digestion. Recent studies show that whole wheat containing food items like oats and honey bread can protect women against breast cancer. So, next time you plan to eat at Subway, do try this bread!
3. Rye Bread:
Rye bread is made from a mix of rye and wheat flour. This type of bread originated in Europe and is now available everywhere. They come in different sizes and shapes. Rye flour has amylase enzyme that helps to break down starch into sugar. Rye dough needs less water than other dough made from ordinary flour. The preparation is done in several stages in which the acidity of the dough is raised to kill the amylase. This process helps to prevent the dough from getting sticky. It is traditionally prepared by the sour dough process. Rye bread constitutes of a large amount of fiber and minimal fat. Rye bread has low glycemic index and greater amount of soluble fiber that can effectively control cholesterol.
4. Fruit Bread:
Fruit bread is prepared adding dry fruits like raisins, currants, orange peel, apricots, dates etc and sugar to normal bread. Hot cross bun is a popularly eaten during Easter and is a type of fruit bread. To enhance its taste, eggs, cinnamon, nutmeg and fruit flavors are also added. Fruit bread is rich in protein and fiber along with other essential nutrients. Dry fruits promote oral health and prevent gum diseases. Almonds improve blood circulation and promote hemoglobin in blood. Dry fruits have low sodium content leading to lower risk of high blood pressure. Raisins and dry plums are rich in boron, which helps in maintaining strong bones. So, now you know why fruit breads are so popular!
5. Baguette Bread:
Baguette bread or French bread is also a good option when it comes to nutrition. It has a long narrow shape. The bread has lots of nutritional benefits like providing vitamin B, zinc and iron to the body. It has a low fiber content compared to the other four breads but it is very effective to keep blood sugar levels under control. One medium sized French bread contains 185 calories, 1.5 g of fiber, 36 g of carbohydrate and 7.5 g of protein. It also contains folate which metabolizes amino acids and synthesizes DNA in our body. Folate helps to keep our heart healthy and active.
The next time you go out to buy bread, make sure you spend money on something healthy. These breads are not only full of nutrition but will save you time too!
I hope you found this article helpful. Do share your thoughts below!!
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