Next time you're at the supermarket and you're considering choosing white bread over wholemeal, think twice because the difference you're getting is more than mere preference. Wholemeal bread is more nutritious, lowers your risk of some deadly diseases, and fills you up quicker. Numerous studies in recent years have put it beyond any doubt which is the healthier bread. Read on to find out some of the biggest benefits to eating wholemeal, or whole wheat, bread.
More vitamins and minerals
White and wholemeal breads are processed differently. While both breads are made from wheat berries, wholemeal is processed to include the bran (the outer layers of the berry), the germ (the inner part of the berry), and the endosperm (the starchy bits in between). White bread, however, makes use of only the endosperm. In extracting the bran and germ to make white bread, you're losing over half of vitamins B1, B2, B3, E, in addition to folic acid, calcium phosphorus, zinc, copper, iron, and fiber. This is why choosing whole grains over refined grains has serious implications for everyone who wants to remain in good health.
Wholemeal Helps Weight Loss
A study published in the American Journal of Clinical Nutrition covered over 70,000 female nurses for 12 years, and the results showed that those who ate high fiber, whole grain foods (like wholemeal bread) always weighed less than their white bread eating counterparts. The study showed that those eating whole grains were 49% less likely to experience a gain in weight than those eating refined grains.
One of the reasons why wholemeal promotes losing weight is that it takes longer for the body to absorb it than it takes to absorb refined grains. The high fiber content of whole grain means you feel fuller for longer, and it prevents you from having spikes in your sugar and insulin levels. Which leads us to the next benefit of whole grains...
Whole Grains Reduce The Risk of Metabolic Syndrome, Diabetes, and Cardiovascular Disease
Medical advice has fluctuated over the years on whether carbohydrates are likely to promote weight loss and are beneficial to one's health or not. The truth is that there are good carbohydrates and bad ones, and whole grains contain complex carbohydrates.
On the other hand, the refined grains in white bread, sweet foods, most pasta, and in white rice promote not only weight gain but insulin resistance and metabolic syndrome. These are three of the strongest predictors of type 2 diabetes, and in the case of metabolic syndrome, of cardiovascular disease as well. Metabolic Syndrome appears in the form of visceral fat, which forms around the organs and gives one a large abdomen. It also causes low levels of HDL cholesterol, which protects you from building up plaque in your arteries, as well as high levels of triglycerides and high blood pressure, all of which cause heart disease.
How To Tell The Difference Between White and Wholemeal Bread
It's commonly believed that you can tell the difference between white and wholemeal by the color of the loaf. Not so! The keywords to look out for are "whole grain" and "whole wheat" as the first ingredient on the ingredient list. If any other substance is listed first, you are likely looking at white bread that has had caramel colouring (yuck!) added.
The choice is clear: switch from white to wholemeal and feel difference in your well-being!
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