Why bread should be eaten every day

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

And how to choose the right loaf in the store.

What is the use of bread

Bread is not only tasty, but also a healthy product. The World Health Organization includes it in the basis of the daily diet. And for good reason. Bread is a source of energy and many trace elements.

The main nutritional value of bread is slow (complex) carbohydrates. Unlike fast (simple) ones, they are not processed or cleaned of fiber. The body needs more time to digest them, so the feeling of satiety lasts longer.

Bread contains protein - the main component of body tissues. It helps to build muscle and keep the body fit. Bread contains significantly less protein than, for example, chicken breast - about 9 grams versus 31 grams - but that's okay. The main thing in proteins is the constituent elements, amino acids. And there are usually 18 of them in bread, and each has its own useful function. For example, tryptophan helps improve mood and sleep quality, while cystine detoxifies and slows down the aging process.

Bread contains a whole range of vitamins and useful microelements:

• vitamins B1, B2, B3 help the heart and stomach, improve metabolism;
• vitamin E strengthens the immune system, improves blood circulation and maintains vigor;
• Copper helps to produce collagen and maintain an energetic state;
• zinc improves brain function and vision, strengthens bones;
• iron enriches the whole body with oxygen and improves metabolism.

In addition, the bread may contain potassium, sodium, calcium, phosphorus.

For even more benefits, you can eat bread with additional ingredients. Fazer's “Vegetables-Mix” bread line contains pieces of vegetables and fruits, as well as bran and grains.

Useful supplements occupy a significant place in the composition. For example, “Vegetables-Mix” bread with cabbage and carrots contains 34% * vegetables, cereals and seeds. Carrots contain vitamin A useful for the skin, cabbage - bone-strengthening vitamin D, flax seeds - omega-3 and omega-6 fatty acids.

Bread "Vegetables-Mix" with pumpkin and apples can be used instead of dessert. Toasted in a toaster or dry skillet, it brings out the aroma of cinnamon and brings out the sweetness of pumpkin and apple.

Why yeast is harmless to humans

Yeast is a unicellular fungus. They help the dough become fluffy and porous. And in finished bread they are completely harmless to humans. In addition, baker's yeast contains beneficial trace elements:

• vitamins B1 and B2;
• potassium, which is necessary for strong muscles and normal functioning of the nervous system;
• phosphorus, which strengthens bones, teeth and joints;
• magnesium, which increases the body's endurance.

The nutritional value of yeast shouldn't be scary either: 100 grams contains 75 calories, but as much as 40 grams of protein, 27 grams of fiber and only 8 grams of fat.

If you still don't want to eat bread with baker's yeast, you can choose one of the following alternatives:

• Sourdough bread … It also contains yeast cultures, but of a different origin. And sourdough bread differs from ordinary bread with a slightly sour taste.
• Yeast-free bread … Denser and coarser, due to this it takes longer to digest and trains the muscles of the gastrointestinal tract.

How Much Fiber Should You Eat Daily

Fiber is the same as dietary fiber. It does not give additional energy, but:

• helps to digest food;
• slows down the movement of food in the body;
• reduces the amount of sugar in the blood.

Fiber is divided into two types:

• soluble - regulates the amount of cholesterol and glucose;
• insoluble - absorbs excess water and removes all waste from the body.

An adult should, on average, consume 25–38 grams of fiber every day. A serving of whole grain bread contains about 2 grams of fiber, while a serving of white bread contains 0.6 grams. Eat three slices a day, and already by 10-30% make up the daily allowance.

Bread is a source of insoluble fiber.

High-fiber breads can be found in the Fazer Health Energy range. For example, hearth bread contains whole grains of wheat, oats and rye, as well as healthy sunflower and flax seeds. And the Slender Recipe yeast-free bread contains rye flour, which is rich in insoluble fiber.

What to eat bread with

A slice of whole grain bread contains only 60.5 calories and 0.84 grams of fat. A serving of white bread contains 77 calories and 0.6 grams of fat. So one, two or even three pieces a day will not harm your figure.

"Empty" calories, from which you can gain excess weight, are most often taken not from bread, but from what we eat it with. In order not to worry about extra calories, eat bread, for example, with vegetables, fruits, chicken breast, boiled beef, or other types of lean meat, poultry or fish. They will give "long" energy and a sense of fullness.

Don't forget about the amount of food. Pay attention to the weight of the product and the calorie content of the portions. See how much you are going to eat and what else besides calories your body will get. Proteins, fats and carbohydrates, vitamins, minerals, fiber - everything must be balanced.

And remember pleasure. If you do not get pleasure from food, then your mood will spoil, and if you constantly limit yourself, controlling your weight, at one point you can break loose and eat junk food.

How to choose bread in the store

First of all, find the date of production on the packaging: bread usually stays fresh for 2-5 days, then it can start to stale or mold.

The next step is to evaluate the composition of the bread. Most likely, there you will find water, flour, yeast, salt and other additives: cereals, seeds, bran, oils, vegetables or fruits.

Do not be afraid of a long list: responsible manufacturers write the complete composition of the product on the package. And some also reveal in detail the complex ingredients: cottage cheese, margarine, various additives and improvers.

And don't forget to look at the nutritional value. Compare which bread has more fiber.

Nutritional information is easy to find on Fazer's Vegetable Mix and Health Energy packages: it is presented in the form of infographics. In addition, next to the calorie content and the amount of fats, proteins, carbohydrates and fiber, it is written how much it is as a percentage of the daily value.

On the front side of the packages of bread from the “Vegetables-Mix” and “Energy of Health” lines there is information about the benefits of each of the products. For example, a pack of Zerna-Mix loaves reads “less flour” and “1/4 of grains, seeds and cereals” *.

The additives in the bread make it unique. You can choose classic white bread, a loaf of rye, yeast-free, or even bread made without flour. So different and useful in their own way. Most importantly, they are all in the Fazer range.