In light of the increasing interest in healthy nutrition and balanced diets, the grain bread has emerged as one of the options recommended by nutritionists.
This type of bread is one of the most prominent trends in the world of healthy foods, and promotes it as a more useful alternative than white bread or even whole grain bread. Does this bread deserve its place in our daily diet? Is it really the “healthy secret” that many are looking for?
What bread is genetic grains?
Grained grain bread is a type of bread made from whole grains soaked in water until they start germination, such as wheat, barley, lentils, millet and soybeans, then dried and grind for use in the bread.
During this stage, natural changes that decompose complex starchs occur and increase the availability of nutrients, and the percentage of anti -nutrients such as phytic acid decreases, which improves the absorption of minerals such as calcium, iron and zinc.
The grain bread is characterized by its high content of fiber and vitamins (especially B and E and C), and facilitates the digestion of proteins, which makes it a high -quality nutritional option, preferred by many who seek a healthy and balanced lifestyle, as a nourishing and saturated alternative to traditional bread.
Ingredients and nutritional content
What distinguishes bread, which is crushed by other types of bread is its richness in protein and fiber, which are two essential elements to enhance the feeling of satiety and regulate blood sugar levels, as one slice of it contains about 4 to 5 grams of protein and 3 grams of fiber, compared to white bread that does not exceed grains of protein and less than a gram of fiber.
The grain bread also provides a variety of important vitamins and minerals such as iron, zinc, magnesium, and vitamin B6, which supports energy levels, strengthens immunity, and contributes to maintaining bone health.
The germination process is an additional advantage, as it reduces gluten’s content naturally, which facilitates its digestion in some people who suffer from a simple sensitivity to gluten, but it remains inappropriate for those who suffer from celiac disease or those who have a severe sensitivity to gluten.
Grain bread for white bread and whole grains
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White bread against the grain bread
Grained grain bread shows a clear superiority over white bread. White bread is often made of repeated flour, and it is poor in fiber and essential nutrients.
It also features a high glycemic index, a scale used to classify foods rich in carbohydrates according to their effect on blood sugar levels. This rise in the indicator leads to a rapid increase in sugar levels, which may cause energy and appetite fluctuations.
On the other hand, the grain bread has a lower glycemic index, making it a better choice for diabetics or for people who seek to regulate energy and appetite levels throughout the day.
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Take the whole grain bread for the grain bread
Although whole grain bread is a healthy option, germinated grain bread has a higher nutritional value, the germination process contributes to increasing its vitamins and reducing compounds that hinder mineral absorption, such as phytic acid, which improves vital availability of important elements such as iron and zinc.
In addition, the grain bread is characterized by a richest flavor and more intense texture, and it also contains relatively less calories as a result of the decomposition of part of the starches during the germination stage.
Is it suitable for everyone?
Despite its multiple benefits, baking grain bread is not suitable for everyone, as it contains gluten, which makes it completely inappropriate for celiac patients or those who suffer from severe sensitivity to gluten. Also, its strong taste and thick texture may not like some people who prefer soft bread and light taste.
In addition, his storage life is shorter than normal bread due to its low preservative content. Therefore, it is advised to store it in the refrigerator or freezer to avoid its rapid damage.
How to enter the grain bread to your diet
Grain baking grain is an ideal nutritional choice for most people who are not allergic to gluten, as it is characterized by its high nutritional value compared to traditional bread. It is rich in fiber and vitamins, which makes it suitable for those who seek to lose weight or regulate blood sugar levels.
It can be easily combined into the daily diet as a healthy alternative to white bread, whether in preparing sandwiches or as a morning “toast”. It can also be eaten with nutrients such as avocado, peanut butter, or even as an alternative light meal for crackers.
However, it is recommended when purchasing the grain bread to read the food poster carefully, to make sure it is free of additives and preservatives, and to ensure that the primary ingredient is “grains” actually, not just a repeated flour added to some whole grains.
To buy high -quality grain bread, make sure to read the food poster carefully, and make sure that the ingredients begin to be grains without repeated flour or added sugars. Choose protein -rich bread (4 grams or more) and fiber (3 grams or more), and avoid species that contain preservatives or hydrogenated oils.
It is preferable to buy it cooled or frozen to avoid damage, and it is preferable to keep it in the refrigerator for short -term consumption, or in the freezer for long storage. Pay attention to the appearance and smell, and make sure that there are no signs of damage or moisture. And avoid very soft or very sweet bread.
Grained grain bread is not just a nutritional fashion, but rather an effective healthy option, thanks to its high protein and fiber content and its richness in vitamins and minerals. It is characterized by a decrease in its glycemic index, which makes it suitable for most diets. Although it is not suitable for some groups, it remains nutritious and alternative to white bread and whole grain bread.