Is bread healthy what is the healthiest bread + Oat Bread Recipe
Bread is part of the Disk of Five, which forms the basis of every healthy diet. Bread is therefore healthy and not a fatter, as many falsely claim.
What goes with it often makes bread unhealthy. Because meat as a sandwich spread (charcuterie) is usually processed and contains a lot of added sugars and fats.
What is the healthiest bread and what is best to eat with it for weight loss?
What is the healthiest bread and what is best to eat with it for weight loss?
Bread has a high nutritional value. Whole wheat bread mainly contains:
- Vitamins: especially vitamin B1, B2, B3, B5, B6, B11, vitamin E and K
- Minerals: such as sodium, potassium, calcium, magnesium, iodine, phosphorus, iron, copper, selenium, and zinc
- Dietary fiber
One slice of whole wheat bread contains an average of 80 calories.
Is gluten-free bread also healthier?
The choice of bread is constantly increasing. For example, spelt, sourdough and multigrain breads are becoming increasingly popular. Just because Gluten Free Bread is being promoted more and more doesn't mean it's healthier.
This is only the case for those who are allergic to gluten or suffer from celiac disease or Crohn's disease, for example.
Many also still assume that the health of our bread depends on its color. The darker the bread, the healthier it would be.
That, too, is a myth. Bread often gets a dark brown color to make it look healthier than it really is. The darkest brown bread can even contain less dietary fiber than whole-grain bread.
Lose weight with a low-carb diet without bread?
Most people who want to do something about their obesity choose a low-carb diet with little or no bread. Such a healthy diet, however, does not only consist of a lot of protein, as in a pointless and even unhealthy crash diet. In addition to a lot of protein, we also need plenty of healthy, saturated fats and fatty acids (omega-3) and the right (slow) carbohydrates. Eating no bread at all for a long period of time is certainly not a good idea. Bread is an important source of healthy nutrients, especially iodine. We don't find enough of this mineral in our daily diet. That is why it is added to bread, butter and margarines, for example.
Whole wheat bread is by far the healthiest bread you can eat
Bread that is best removed from your daily menu is white bread. It contains a lot of sugar and too little fiber. From now on, replace it with (all types of) whole grain bread. This preserves the outer layer, the bran or the entire grain. It therefore contains all the healthy nutrients that the cereal has in it, including healthy fats. While whole wheat bread consists of a mixture of flour and whole wheat flour, white bread uses only flour or the inner part of the grain (the flour core). That does not mean that only whole grain bread is healthy, quite the opposite.
Benefits of Whole Grain Bread
Thanks to its high fiber content, whole wheat bread has many health benefits. This is how it improves our digestion and protects us against arteriosclerosis and cardiovascular diseases. It even reduces our risk against type II diabetes.
Sprouted whole wheat bread good for diabetics
Sprouted bread ensures a more stable blood sugar level. This is because the germination process already breaks down part of the starch present, so that we absorb fewer carbohydrates. As a result, this sprouted whole grain bread is ideal for diabetics.
Your best choice if you want to lose weight fast
Sprouted whole wheat bread is also richer in high-quality protein and dietary fiber, making it your best choice if you want to lose weight more easily.
Sprouted whole wheat bread excellent for pregnant women
As its name suggests, this type of bread is made from sprouted whole grains. These grains are exposed to heat and moisture. Thanks to the germination of the grains, some nutrients are absorbed even better (better).
For example, sprouted whole grain bread with wheat contains up to three times more folic acid and contains the strongest antioxidants.
Folic acid ensures a healthy pregnancy, prevents premature births and reduces the risk of serious birth defects such as an open back or cleft lip.
Sourdough bread for a healthy intestinal flora
Sourdough bread or fermented bread ensures a healthy intestinal flora. As a result of the fermentation process, a reaction occurs between yeast and bacteria, which causes the bread to rise. Fermentation reduces the amount of phytates or phytic acid in the bread. This substance binds to some minerals, making them worse absorbed into your blood. Results of scientific studies showed that the fermentation of sourdough bread reduced the amount of phytates by half.
Sourdough bread, a must for diabetics
Thanks to the presence of probiotics, sourdough bread is digested much better than other types of bread. Prebiotics are the food of choice for our good gut bacteria. Sourdough bread also has a lower glycemic index, or the rate of increase in your sugar levels after eating. The lower the glycemic index, the more stable your sugar levels remain.
Oat Bread
Oat bread is a combination of oats, whole wheat flour, yeast, water, and salt. Oats are high in fiber and healthy nutrients such as magnesium, vitamin B1 (thiamine), iron, and zinc. The fiber in oats, also known as beta glucan. They help you:
- Lowering cholesterol
- To stabilize blood sugar levels
- Lowering blood pressure
Linseed bread reduces risk of breast cancer
Consists of whole grains and linseed. Linseed is an excellent source of Alpha Linolenic Acid (ALA) and Omega-3 Fatty Acids. This mainly protects us against arteriosclerosis and cardiovascular diseases. Large-scale studies also found that women who regularly ate flaxseed have a lower risk of developing breast cancer (18%).
Oat Bread Recipe
Ingredients: 250 grams (gluten-free) oat flour, 50 grams of oatmeal, a teaspoon of salt, 60 milliliters of olive oil, two eggs, 175 milliliters of vegetable milk or unprocessed natural yoghurt, a teaspoon of baking soda, a dash of apple vinegar or lemon juice, two tablespoons of sesame seeds
Preparation
- Preheat the oven to 220 degrees
- Mix the oat flour with salt, oatmeal, olive oil and eggs
- Dissolve the baking soda with the vinegar or lemon juice and add
- Stir the vegetable milk or yoghurt into the mixture and mix everything until a dough forms
- Drizzle some flour on the work surface and put a little bit of olive oil on your hands
- Knead the dough until it becomes slightly elastic and you can easily form a ball
- Place the shaped dough (round or oval) in the bread pan on a baking tray lined with baking paper
- Wet the sandwich with the palms of your hands slightly with water, sprinkle the sesame seeds over the sandwich.
- Bake your bread brown for 35 minutes.
- The bread is cooked when it sounds hollow when you knock on it
- Let the bread cool outside the oven.
- Tasty
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1 comment
Madeleine
1 year ago
Deze ga ik ook delen voor je, mooie blog!
