Bread made with cereals. photo Getty Images Korea
It is often thought that bread is bad for your health and interferes with your diet, but this is a misunderstanding. Among the breads there is bread which is rich in nutrients and helps in the diet. It’s nothing more than wholemeal bread. Let’s find out what benefits rye bread has based on data from EatThis, NotThat, an American health and food information media.
Rich in fibre, it improves digestive function
For adults, it is good for your health to consume 14 g of dietary fiber per 1,000 calories (kcal). A slice of 100% whole wheat bread contains 2 to 4 grams of fiber. The recommended daily intake of fiber by the World Health Organization (WHO) is 25 g and you can consume about 25% of the recommended daily amount by eating just two slices of wholemeal bread each day.
Improvement of cholesterol
Consuming whole grains, such as wholemeal bread, limits cholesterol production in the liver. It may also reduce the risk of heart disease by limiting the digestion and absorption of ingested cholesterol. There was also a small-scale study that showed that a group that consumed four slices of wholemeal bread every day for 12 weeks had reduced triglycerides, total cholesterol and bad cholesterol (LDL) compared to a control group that he hadn’t eaten wholemeal bread. .
Prevent overeating by controlling blood sugar levels
Whole wheat is a low glycemic index (GI) food, so it is useful for the diet. It’s easy to think that eating bread raises blood sugar levels and is bad for diabetics, but whole grain bread also helps control blood sugar levels. Because it is a carbohydrate, it eventually raises blood sugar levels, but digestion takes a long time, slowing the release of glucose into the bloodstream, preventing a rapid rise in blood sugar levels. Whole grain bread has less sodium than other breads and slowly raises blood sugar levels, making you feel full for a long time.
A good option for diet
Wholemeal bread provides complex carbohydrates. Complex carbohydrates have large molecules and require a process to be broken down into simple carbohydrates. For this reason digestion takes a long time. For this reason, not only is the feeling of satiety greater after a meal, but it lasts longer. According to a study in the American Journal of Clinical Nutrition, people who consumed whole grains such as whole grain bread had a lower body mass index (BMI) and smaller waist circumference than people who consumed refined grains. Eating only wholemeal bread won’t automatically make you lose weight, but it can be a good option in your diet.
※This is an online article from Weekly Chosun.
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