Wholegrain, rye, on leaven: which bread is better

Bread was and remains the staple food in most families. And it does not seem surprising at all: an excellent source of carbohydrates (that is, energy), it boasts a low fat content, a low calorie content when controlling the size of portions and excellent satiating properties. And we know for sure that any bread for our body is better than white. But the variety of "non-white" breads on the shelves of stores leads to the fact that we can not decide which of them is the best. We will deal now.

Wholemeal bread

Like white bread, wholemeal bread has a higher glycemic index than, for example, whole wheat bread. This is due to the fact that in the case of wholemeal flour the grains are still treated. Recall that products with high GI can cause blood sugar jumps, so they should stay away from people with type 2 diabetes. On the other hand, regular consumption of products with a lower index, while maintaining an optimal level of glucose, provides a prolonged feeling of satiety and allows you to reduce the total calorie intake.

But if white bread is made from wheat, from which the embryos and bran have been removed, which reduces the amount of fiber, vitamin B, vitamin E, and minerals such as iron, zinc, magnesium and phosphorus, the wholemeal bread is made from whole grains that have been crushed to a comfortable texture, which makes it somewhat more useful.

Whole wheat bread

Bread from whole grains contains everything: bran (outer layer of grain), endosperm (starchy middle layer) and embryo (nutrient-rich interior). Such bread is an excellent source of carbohydrates, proteins, unsaturated fats, vitamins and minerals, as well as three types of fibers (soluble, insoluble and stable starch). Recall that systems with high fiber content are associated with a reduction in the risk of obesity , heart disease, diabetes and bowel cancer. Plus, the fibers allow us not to feel hunger longer, which can sometimes be extremely important. Note: Soy and linseed bread have additional benefits in the form of omega-3 fatty acids.

Rye bread

According to a study published in 2009 in The Nutrition Journal, breakfast, which included rye bread (in comparison with breakfast, which included wheat bread), allowed to keep the feeling of satiety of the participants in the experiment to 8 hours. In another study published by PloS One in 2015, it was found that rye bread from whole grains eaten in the morning provides a slow but sure decrease in blood sugar, which certainly benefits the body.

In addition, rye bread contains more vitamins and fibers than white bread, and also boasts the ability to reduce the amount of visceral fat with regular consumption (as reported by the American Journal of Clinical Nutrition). Important point: almost all rye bread, regardless of color, contains a small amount of wheat flour, necessary for kneading the dough.

Bread at leaven

Due to the higher acidity level, the bread with leaven has a lower glycemic index, which, as we managed to determine, is good in all senses. The levels of fibers, vitamins and minerals vary depending on the flour used, but the preferred choice here will always be options on a live starter. What is it about? Artificial leaven often contains yeast, so the useful properties of the final product decrease, while the natural leaven excludes any ingredients other than the actual rye flour and water. That's why experts say: if you want to get the ideal bread on leaven, do it yourself.

Bread without gluten

Nutritionists have long been saying that if you do not have celiac disease (gluten intolerance) or sensitivity to the protein , then there is no point in abandoning foods with it. Moreover, if you do this without medical indications, then, most likely, you will encounter a disruption of the digestive system. Now for bread: traditionally, gluten-free bread had a lower fiber content and higher GI than wheat bread, but today there is almost no difference between them. In any case, if you are absolutely healthy, then each of the above types of bread will be more useful than bread without gluten - and this is the first thing to keep in mind.

Remember that not all breads are created equal, so that in choosing the ideal option, carefully studying the label, there is nothing reprehensible or strange. In this case, the best of the possible will be options from whole grains with a sufficient number of seeds and without extra additives, able to provide you with the recommended 4 grams of fiber per serving.