Bread benefit or harm to humans. The benefits and harms of bread for the human body. Homemade white bread

What in culinary terms clearly makes life easier for many of us? Of course, bread. It makes excellent delicious sandwiches, the recipes of which are a lot. In addition, it is the most "convenient" food. You can quickly prepare it and take it with you to work or study. A familiar and tasty choice.

But is it useful? This is another question. Not all of them are asked. But here are the people who observe the culture of food, at least once, but they were interested in what kind of bread is the most healthy. Well, it is worth trying to find the answer to this question.

About traditional product

Before delving into the study of the designated topic, it is worth talking about ordinary store-bought bread. Here is what is included in it:

However, not everything is so simple with yeast. If the fungi are destroyed when baking bread, then the body will easily assimilate them, and even lose their benefits - amino acids, minerals and vitamins of group B. But whether yeast dies during baking has been debated for a very long time, so it will not be possible to draw unambiguous conclusions here.

Grain bread

And now - directly to the topic. What is the healthiest bread? Grain, as it is made either from whole grains or from their coarse particles.

Everything is simple here: during cooking, the integrity of the seed coat is preserved, and in the bread itself, respectively, trace elements and useful vitamins remain. And there are many of them. These are vitamins PP, E, A and B, iodine, phosphorus, calcium, potassium, sodium, iron, sodium, molybdenum.

If any bread is the most useful, then it is grain. Because it contains a lot of thiamine (B1). With its deficiency, a person can develop a special form of beriberi, known as beriberi. It can affect the cardiovascular and nervous system.

In addition, whole grain bread has a positive effect on the functioning of the gastrointestinal tract, since it contains dietary fiber that removes excess cholesterol from the body and binds bile acids. And fiber, also included in its composition, regulates metabolic processes.

Rye bread

It also deserves some attention. Because everything is ambiguous.

What flour makes the best bread? Definitely not rye. Because the product made from it is very difficult to digest. Because it's acidic. So the risk of heartburn from its excessive use is high.

Rye products should be abandoned to people with initially hyperacidity, as well as with colitis, gastritis, ulcers and inflammation of the gallbladder (or liver).

But! The use of rye bread in the amount of 250-300 daily grams of harm will not bring harm. Even vice versa. People over 40, for example, are advised by doctors to stop eating wheat and switch to rye. It has a lot more vitamins and a higher fiber content. Its consumption is an excellent prevention of constipation and cleansing of the body.

You also need to eat rye bread with diabetes, as it normalizes sugar levels and reduces cholesterol levels. With cholecystitis, it is also useful, but in a callous form.

Rye-wheat

This product has the most ancient history. Just think, the first mentions of it are already found in the annals! So such a "veteran" of cooking cannot be ignored, talking about what kind of bread is good for human health.

This product contains vitamins such as B2, B3, B4, B6, E and H. Calcium, which is part of rye flour, is involved in the construction of the skeleton and its support. Potassium is needed for normal nerve impulse transmission. Magnesium and iron contribute to good blood formation. Phosphorus ensures the health of cartilage and bones.

And in the composition of wheat flour there is manganese, iodine, aluminum, zinc, silicon, sulfur and a dozen other elements necessary human body. Therefore, when studying the topic of what kind of flour the most useful bread is made from, it is impossible to say 100% that it is from rye. And there are useful elements in wheat - you just need to know the measure and not abuse anything.

Coarse products

They are worth paying attention to every person who is puzzled by which bread is the most low-calorie and healthy.

Whole grain products are rich in vitamins and minerals, because they are rich in the peel of grains contained in the whole grain flour used in cooking.

And this bread is also recommended for people who are prone to fullness and who want to lose weight! The ratio of proteins, fats and carbohydrates in 100 grams is 6/1/45. In calories, this is about 200-250, no more. In addition, carbohydrates in wholemeal bread are slow, ensuring the acceleration of material metabolism and the establishment of the digestive tract. And this is what those who lose weight need.

If we talk about varieties, then it is worth buying Darnitsa, Doctor's, Borodino, gray, peeled, rye or Health bread. Taking a loaf in your hands, you need to study the label - the composition should not contain E-modifiers and flavor enhancers. Especially good if there is no yeast. There are also such varieties.

bran

It is also worth noting attention, talking about which bread is the most healthy. Bran bread is enriched with vitamins. It is useful for the following reasons:

• The dietary fiber contained in it cleanses the body of toxins, and has a preventive effect against atherosclerosis.
• Treats constipation, prevents their occurrence.
• With moderate use and a well-designed diet, it helps to lose weight.
• Cleanses the walls of the digestive organs, makes the stomach work.
• Increases hemoglobin levels and improves blood composition. Bran bread is especially recommended for people with iron deficiency anemia.
• Coarse fibers remove excess substances from the intestines. It should be eaten by people with allergies, skin problems, acne, hair loss and fungal diseases.

In short, bran bread is a natural adsorbent. Not without flaws, of course. Many consider its taste to be a significant disadvantage - not everyone likes it. Bran bread is coarser and rougher than regular bread, less fluffy and airy. And sometimes even bitterness is present - but this is if low-quality bran was used.

Lean

What is the healthiest black bread? Naturally, yeast-free rye. It is created with the addition of hop sourdough. In addition to it and flour, only water and salt are present in the composition.

This product has a minimum of calories, but a maximum of benefits! Lean bread has an increased biological and nutritional value. It is recommended to use it for dysbacteriosis and diseases of the stomach. By the way, this is how bread was prepared in the old days - only sourdough and the listed ingredients, no yeast.

It is worth noting that many people do not buy it, but cook it themselves. Tasty and healthy lean bread can be baked by adding ginger, anise, cumin, potato broth instead of water or brine to the dough. Garlic, herbs, olives, onions will add a special taste to the product. In fact, you can add anything there - everything is limited only by the imagination of a person.

"Live" bread

Products of this type are not familiar to everyone. But if any kind of bread is good for human health, it is “live”. It is based on freshly sprouted grain. It is many times more useful than the usual, “sleeping” one. Here's why it's worth buying:

• Prevention of oncological diseases. The main advantage of living bread.
• Slimming. And not only without harm, but even with benefits for the body. Having eaten a sandwich with such bread, it will be possible not only to get enough, but also to normalize metabolism.
• Strengthening immunity. Sprouted grain is something that is more useful than any synthetic vitamins combined.
• Removal of toxins from the body. If a person feels heaviness after eating, then he should introduce live bread into his diet.

However, this is not without its downsides. Living bread is not stored for a long time - this is its only drawback. Having bought this product, you need to eat it immediately - within a day.

biobread

This is the most sought after product among people leading a healthy lifestyle and opponents of nutritional supplements. That's really what kind of bread is the most useful for a person. It contains no baking powder, preservatives, flavor enhancers. This product is usually prepared from rye flour. Either from whole grain, peeled or wholemeal. Coarse flour can also be used.

The most important thing is that there is no yeast in the composition of biobread. In order for the product to “rise” during baking, natural yeasts are added to the dough.

And it often contains natural honey, nuts, cumin, seeds, prunes, poppy seeds, raisins, dill, pumpkin and even sun-dried tomatoes. In general, there are supplements, but they are useful because they are natural.

Thus, biobread becomes a product that fully corresponds to the brand of functional food. He appeared on the shelves recently, but has already managed to gain popularity.

Consumption rate

About her - in the end. Much has been said above about which bread is the most useful, about the dangers and benefits of bread, about its properties. And the body will really take only the most valuable substances from this product, but only if a person knows the measure.

The daily norm of an adult is 250-300 grams. If he leads an active lifestyle, then it rises to 300-350 grams.

White bread The first bread familiar to us appeared on our table more than 7 thousand years ago thanks to the Egyptians. And since then it is difficult to imagine at least one person whose diet would not include bread. The Egyptians were the first to discover that by adding yeast or sour milk, bread turns out more tasty, magnificent and nutritious. This bread recipe was borrowed from the Egyptians by the Greeks, from the Greeks it came to the Romans, and by the beginning of our era, the Romans had already spread their own bread-making technology to all the conquered territories.

In those days, bread was very expensive, and only rulers or especially influential people could afford this product on their table. IN Ancient Greece bread was considered a completely independent dish, and it was served separately. The richer the house and the nobler the owner, the more plentifully and generously he treated his guests with white bread.

Over time, lush and fragrant white bread became available and ordinary people. Bread was treated with reverence and attributed to it healing properties: freshly baked bread was used to treat a runny nose, and stale bread - diseases of the stomach and intestines. It was believed that a person who ate food without bread committed a great sin and would be punished by the gods for this. In India, criminals were punished by not being given bread for a certain time, the more serious the crime, the longer the punishment. Disrespect for bread was equated with the most terrible insult that can be inflicted on a person.

Why has everything changed today and bread, especially white bread, has been persecuted?

Over the past decade, many well-known doctors and nutritionists have either spoken very badly about bread, or, following common sense, tried to be more “objective” and spoke only about the dangers of white bread. To what extent such statements are justified, we will try to figure it out.

It all started with a study of over 60,000 middle-aged women. The results showed that women whose diet was dominated by white bread and products made from premium flour suffered diabetes three times more likely than those who included in their diet foods rich in fiber and low in digestible carbohydrates. The media immediately picked up this information, and white bread turned into one of the most dangerous foods for health. “The constant consumption of white bread and other products made from refined flour of the highest grade contributes to the development and exacerbation of cardiovascular, endocrine, primarily diabetes, gastrointestinal and oncological diseases”- here is an example of typical statements in the media.

Baguette

According to many scientists, there are three main reasons why white bread is not recommended to be left in your diet:

1. In white bread, instead of vitamins and microelements, only starch and calories quickly and easily absorbed by the body remain.

2. White bread has a high glycemic index and immediately causes an increase in blood glucose, in response a lot of insulin is produced and the process of fat breakdown stops.

3. White bread is low in fiber, which slows down the absorption of sugars, supports bowel function, lowers cholesterol, and reduces the risk of malignant tumors intestines.

All these arguments could be accepted if white bread were the only food we eat, and its consumption in developed countries famous for healthy food - Italy and France - would be lower than in countries fighting against obesity (England and USA).

Bread different types

So why do the Italians and French, whose diets are hard to imagine without baguette, ciabatta and croissants, continue to be slim and healthy, while low-carb fans Americans and British suffer from obesity?

Imagine the average Italian and American. An Italian's day starts with a cup of coffee and white bread with jam. An American's day starts with the standard bacon and eggs and a mug of coffee. An Italian can afford pizza, pasta, bruschetta, crostini, grissini, ravioli, and all this without much harm to the figure. An American, on the other hand, if he refuses to eat a burger or a sandwich and is satisfied with a steak and salad, will be forced to get on the treadmill to burn extra calories. There can be many reasons for this, but here are three that seem quite reasonable to me:

1. Nutrition should correspond to our lifestyle and the needs of the body.

2. The main thing is not what you eat, but how much you eat.

3. Food should be varied and not one product should occupy a dominant position on your table every day.

Baguette slicing

In general, white bread is bread baked from high-grade flour. Such flour contains mainly starch and gluten. Any products made from premium flour belong to the category of easily digestible carbohydrates, which are especially necessary for people who lead a very active lifestyle. Children and athletes belong to this category of people. The former, in addition to active growth, are in constant motion, the latter need high-calorie, low-volume and well-digestible food before training and competition. White bread perfectly suits the needs of both groups.

And black bread or wholemeal bread cannot replace it. Firstly, it is worse absorbed by the body, especially for children, and takes much longer to digest. Secondly, such bread weighs down the stomach and you gorge yourself on it even before you get enough calories necessary for active growth and / or life.

By the way, forget about the unhealthiness of premium flour, from which white bread is baked - since the 40s, it has been additionally enriched with all essential vitamins and minerals. White bread is valuable precisely for the complex of vitamins and minerals contained in it. It contains a lot of calcium, which is simply necessary for bones, vitamin B, which helps the body resist stress, proteins, which are good for hair and skin. It is white bread that helps the body absorb proteins, iron and folic acid. And the latest study by the British Nutrition Foundation confirmed that white bread is not involved in obesity. The main thing to remember is that excessive consumption of anything, whether it be alcohol, sugar or white bread, leads to inevitable health problems. Therefore, remember our origins, treat white bread as the most expensive product available only to the very rich and great people, and enjoy every bite.

Be healthy!

People who lead a healthy lifestyle have taken up arms against all flour and bread. Where is the truth? We will deal with this issue with a nutritionist Alexey Kovalkov in a programme "Food with and without rules":

Is it possible to eat bread, is it useful and how, does its use affect our figure - these are the most popular questions that concern people who begin to think about proper nutrition and monitor their figure, health and well-being. Dozens of articles in the press, books and magazines make it possible to consider bread, but there are still many myths, a lot of confusion and prejudice. Therefore, it is worth answering the most important of these questions, namely: what kind of bread is useful, what are the benefits and harms of bread in the human diet.

A bit of history

Bread has been consumed by humans for many thousands of years. This original food product, which has been present in the diet of people for about 10,000 years. People, their knowledge, skills and image have changed over thousands of years. Everyday life. Bread has always accompanied us, as if it was created especially for man. Inevitably, it has also changed, the methods of growing cereals, the availability of varieties of cereals and other crops and their nutritional value have changed.

Cooking methods, dough preparation, yeast and baking powder, various additives have changed and enriched over time. At first, bread in the form of a cake was baked from crushed grain and water. Yeast or starter cultures were not known then. Bread has come a long way and has changed a lot. Over the centuries, thousands of species have been known. The manufacturing process was at first completely manual, then methods of automation and mechanization appeared.

The first cakes were baked on hot stones or coals. Then came earthen ovens, domed brick ovens, and finally the time came for electric and gas ovens. Nowadays, the world is enjoying a huge variety of this product - people eat rye and wheat flour bread, enriched with additives, sourdough and yeast, with bran, herbs, dairy products, butter and various seeds and herbs. It has become a healthy, nutritious and delicious product! Bread, the benefits and harms of which depend on right choice the type and amount of food consumed should be present in a balanced diet.

Benefits of bread for the body

Bread is healthy product and that's why:

1. It gives energy to our body and brain. It is a treasure trove of carbohydrates, which are the base of the food pyramid. They should form the basis of a daily healthy menu. Carbohydrates are brain food because they are the easiest way to deliver energy to the body. Despite the fact that the brain represents only 2% of the human body weight, it absorbs up to 40% of the carbohydrates consumed with food and 20% of the oxygen absorbed by the lungs. It is important to note that it is estimated that about 60% of the energy needed for normal human functioning must come from carbohydrates. For nerve cells in the brain, complex carbohydrates such as starch are best. And precisely because starch is largely found in bread. Starch is digested and broken down in the digestive tract to form glucose, which constantly feeds the brain. Vitamins and amino acids contained in bread affect the excretion of ammonia in the process of thinking, which improves brain function. Bread contains 40-70% carbohydrates. A product made from wheat flour is richer in carbohydrates than whole grains, in terms of nutritional value and benefits of white bread. Carbohydrates provide the body with reserve nutrition, transport, building blocks and nutrients. Without them, no organ can function properly.
2. Bread is a treasure trove of fiber and good for gut health. Fiber changes the gastrointestinal tract, especially the small and large intestines. Plays an important role in preventing lifestyle diseases such as obesity, diabetes, cancer. There is no healthy diet without enough fiber. In addition, thanks to its numerous substances, it contributes to the production of the proper amount of saliva and gastric juice in the gastrointestinal tract. Therefore, bread contributes to the normal functioning of the entire gastrointestinal tract. Bran bread, benefits which is largely due to fiber, it is desirable to include in your diet. However, you should not overeat them, as a lot of fiber can also be harmful.
3. Bread provides many opportunities to diversify your daily diet. There are dozens of types of this product in stores, and even more options are offered to us by a home bread machine, with which we can bake the kind that we need or like best. You can choose between whole grain or bran, yeast-free, white, rye, mixed flour. Anyone can choose the option for themselves, their taste needs, taste, energy and health. Many people love Borodino bread, benefits which is obvious, it can also be baked in a home bread machine, its recipes can be found on our forum.
4. Bread contains amino acids, vitamins, minerals and nutrients. Black bread, benefits which is evident due to the high content of B vitamins is very popular. Bread contains vitamins including B1, B2, niacin, vitamin E and others necessary for normal metabolism in the body. This product can satisfy up to 30% off daily requirement in copper, zinc and iron. There are more of these minerals in dark wholemeal bread than in white bread, that's what the vitamin the benefits of black bread. You will find in it potassium, sodium, calcium, phosphorus and substances of plant origin, the so-called phytamines.
5. Bread contains protein. This information is often overlooked and even considered trivial. Protein is the main building block of body tissues. This applies to bread as well, since the same grains contain highly digestible protein. In addition, milk or whey proteins can be used in the preparation. This makes bread a very good source of protein. Best Protein that is digested is the protein of oats, rye and wheat. The benefits of rye bread also in the fact that the protein of rye bread is easily digested by people. On average, bread contains 4 to 10-15% protein, which will satisfy even 20-35% of the average person's daily protein requirement.
6. Properly cooked bread in a reasonable amount has a positive effect on losing weight and maintaining weight. This is where fiber and carbohydrates play a role. A piece of Borodino alone will not make you fat if eaten wisely, it can make mayonnaise, cheese and spreads that will be added during the sandwich making process. As well as sugar, jam, jam and honey. Bread gives a long feeling of satiety, reduces the desire to consume fats and reduces the feeling of hunger. Thanks to it, we snack less between meals, and thus it supports weight loss and maintenance of a healthy weight.
7. - benefit. This product, enriched with bran, includes flax-seed and fiber improves intestinal transit, which affects gut health, blood sugar, and weight maintenance. It plays an important role in the functioning of every organism.
8. Bread is a simple, healthy and important part of a balanced meal. Even a child can make himself a sandwich, a student can quickly eat it on the run, and an adult can have a snack and replenish the body's needs in order to effectively continue work. Just buy or bake good, healthy and delicious bread for a balanced diet.

The benefits of different types of bread:

• The benefits of whole grain bread. This product releases energy slowly. This has a positive effect on the content of human insulin, which helps control blood sugar levels, hunger, and therefore weight and health. Recommended for people with diabetes and on a high cholesterol diet.
• Benefits of sourdough bread. This pastry quickly gives you energy when you really need it. In addition, such a product is easier to digest and is recommended for people with stomach problems. It has a beneficial effect on the intestinal flora. Benefits of unleavened bread as well as those that can help restore useful bacterial flora in the human gastrointestinal tract. They have a lower glycemic index than yeast bread. It stays fresh long time up to 10 days.
• Yeast bread and buns made from white flour are very tasty, crispy, easy to prepare, fragrant. These are simple tasty breads, which should also be present in our diet sometimes, of course, you should not get carried away with them.

So, the usefulness of bread in the daily diet is as follows:

• improves memory and concentration,
• nourishes the whole body
• enriches the daily diet with minerals, vitamins and unsaturated fatty acids,
• provides a huge amount of energy and protein,
• helps you stay slim
• promotes weight loss,
• strengthens the body
• regulates metabolism,
• protects against diseases of the gastrointestinal tract,
• pleasantly satisfies hunger for several hours.

This product is healthy, tasty and nutritious. It is necessary to choose bread wisely according to your preferences and needs, and also to know when to stop.

Many of us cannot imagine our diet without bread. This truly traditional product is always on the table in every home. We were taught from childhood that bread is the head of everything. Indeed, for many centuries our ancestors elevated bread to the rank of special products, appreciated and respected it. beneficial features, ease of preparation and satiety for the body. Why in modern world people should change their attitude to nutrition, in particular to the use of bread? The answer to rarity is simple.

Unfortunately, over time, the composition of bread has changed and, as a result, its beneficial qualities for maintaining health have become a thing of the past. Next, I will talk in detail about bread, the benefits and harms to the body in the conditions of modern reality.

Why did bread become popular?

In Russian national traditions, bread was the most versatile product. It was consumed with various dishes and as a snack to satisfy the feeling of hunger, if nothing else was at hand. At the same time, bread belonged to the festive product, had a symbolic meaning. A wedding, a wedding ceremony, a meeting of dear guests, religious holidays could not do without traditional loaves.

Little has changed in today's world. There is nothing easier, tastier and more satisfying than a sandwich for breakfast, lunch or dinner. You can put any product on bread - butter, cheese, greens, vegetables, sausage, salted fish or caviar. To eat bread, you do not need to set the table, use a plate, spoon or fork. And how much variety exists among bakery products. Firstly, bread from different types of flour: wheat, rye, bran. Secondly, bizarrely shaped sikas, buns, donuts, bagels, cookies, shortbread flavored with vanilla, nuts, raisins, poppy seeds.

Bread is easy to eat, does not require much time for cooking, has excellent taste and quickly saturates the body. Moreover, it is quite cheap and does not hit the wallet. Of course, this does not speak in favor of bread for health. However, it greatly simplifies life and “pleases” the stomach. That is why bread is so popular both in our country and far beyond its borders.

What is modern bread made of?

It is worth noting that our ancestors rightly loved bread, because it was really good for health. It was baked on their own or in small private bakeries, where they strictly adhered to the traditional recipe and used natural products for baking. The dough was kneaded on unprocessed wheat flour, spring water and homemade sourdough were added. As a result, we received bread rich in vitamins and microelements, which strengthened the immune system and contributed to the normal functioning of the body.

The modern food industry is far from the traditional technology of baking bread. The product is released on a large scale. Fresh ingredients are not always used to make bread, which is due to cost savings and increased income from the sale of the product. An increase in the shelf life of baked goods is achieved by adding chemical preservatives that adversely affect health.

Bread, which is sold in stores, is radically different in composition from traditional loaves. It is made from refined flour, vegetable oil, milk, eggs, salt with the addition of yeast and nutritional supplements. Such a composition does not at all make bread useful and completely changes its value for maintaining health. Let's break down each ingredient to understand why modern bread can harm the body.

Harm of refined flour

Refined flour is a chemical treatment of wheat grains. As a result, a product is obtained that does not contain useful components in its composition. First of all, the germinal part is removed from the grain, because it quickly deteriorates, which does not suit the producers of bakery products. The grain germ contains biologically active substances vital for the normal functioning of the body - vitamin E and trace elements.

Then they get rid of the flower shell or bran, which is a storehouse of B vitamins and minerals. Premium flour during refining loses the aleurone layer of wheat, which contains a large amount of essential proteins. After processing, only starch remains in the flour, which does not carry beneficial properties and leads to overweight or obesity.

Harm of food additives

Often bread is made from stale grain, for this flour is treated with so-called improvers - antioxidants, which give the raw material a "second wind". To make the bread look appetizing, have a high purchasing power and at the same time be stored for a long time, they add to it nutritional supplements. Dyes and flavors are designed to make bakery products appetizing and attractive in appearance. The cheapest additives are of chemical origin, which is why they are used for baking bread much more often than natural ingredients.

To make white bread, flour is clarified with chemicals such as benzoyl peroxide and chlorine dioxide, which are also used to make laundry detergents and detergents. The shelf life of loaves, rolls, loaves is increased by adding preservatives to flour, most often sorbic acid, which negatively affects health.

Yeast harm

An important role in the deterioration of the body, of course, is played by yeast. The fact is that they are thermophilic microorganisms, which, when baking bread and digesting the product in the stomach, can remain viable. Settling in the small intestine, yeast-like fungi suppress the normal flora of the digestive tract, leading to the death of lactobacilli and E. coli.

Beneficial intestinal microorganisms are involved in the production of vitamins and amino acids necessary for the functioning of the body, and also participate in the creation of local immunity. The death of normal intestinal microflora under the action of yeast causes putrefactive processes in the digestive tract, impairs the digestion and absorption of food, disrupts hematopoiesis and reduces the body's defenses.

Harm of other bread ingredients

When vegetable oil is heated while baking bread, carcinogens can be formed that increase the risk of tumor formation. Milk and eggs cannot be called a natural product. The food industry produces powdered milk that contains chemical preservatives. Antibiotics and hormones are added to chicken feed to rapid growth, which negatively affects the quality of eggs.

An increased amount of salt is added to modern bread to improve the properties of the dough and quickly bake the product. The high salt content makes it possible to make bread from low quality old flour or raw materials with the addition of malt. In turn, the excess of daily salt concentration in the diet causes the development of hypertension, chronic heart and kidney diseases.

Are you ready to give up eating bread?

It is difficult for a person who is accustomed to the daily use of bread to exclude this product from his diet. If you are not ready to completely abandon bakery products, then delete only white bread of the first grade from your diet. All of the above, in the first place, applies specifically to products made from wheat flour of the highest quality.

An alternative can be rye and bran bread, which is much healthier than white bread in terms of vitamins and minerals. Products made from wholemeal flour without the addition of a large amount of salt and yeast will not harm health and will provide “food comfort” for lovers of a traditional product.

If you want to explore the issue of the harm and benefits of bakery products in more depth, read interesting book"Wheat Kilos or How Carbohydrates Destroy the Body". Its author, William Davis, explains in detail and in an accessible way the harmful effects of gluten, the main substance in the composition of wheat flour, on the body. Perhaps his arguments in favor of giving up bread will be for you the first step on the way to healthy eating, longevity and improvement of general well-being without the use of drugs. This book is popular in many countries of the world and has found thousands of fans who got rid of diseases with the help of proper nutrition.

Bread has been and remains a staple for many families in different countries peace. However, it is worth considering what we get in the cherished loaf and how this can affect the state of our body. Common sense and the rejection of stereotypes will help to be healthy and happy in the difficult realities of the modern world.

If you're still in doubt, watch this video.

See you on the blog pages!

It would hardly be an exaggeration to say that bread is one of the most popular products, without which any meal is rarely complete. People have been eating it for centuries, considering it useful, but over time, the composition and preparation technology have changed significantly. And today, the benefits and harms of bread have become the subject of debate among nutritionists.

What is bread made of

Baking in stores is quite cheap, so it is considered simple, which means natural and healthy. However, this is not quite true.

The composition and properties of the ingredients from which the bread is made modern enterprises are quite complex. The recipe includes:

• refined (treated with chemicals) flour;
• a variety of harmful flavoring additives (dyes and improvers, flavorings);
• gluten;
• various types of trans fats and vegetable oils;
• yeast and salt.

Judging by the composition, which is not at all so simple, bread cannot be considered a completely natural food, which means that there are reasons to consider it harmful to the body.

Refining is a cleaning process in which all the most useful and needed by the body human components, only harmful starch remains.

Flour purified in this way no longer contains useful properties: neither a grain germ, a source of vitamin E, nor bran, the main supplier of fiber, nor an aleurone layer of grain rich in valuable proteins. The harmful properties of trans fats on the human body have long been known, and vegetable oils form substances with carcinogenic properties during baking.

How many calories in a piece of bread

Contrary to popular belief, there is not much difference in calorie content between different varieties.

For example, in 100 grams of wheat bread from 230 to 250 kcal, and in the same amount of rye - about 180 kcal. In order to determine the number of calories in one piece, you need to find out what its weight is. The easiest way to do this is by weighing it on a kitchen scale, but if there are none, you can use simple calculations.

The weight of an ordinary loaf is on average 600 grams, and if you cut it into 10 parts, then each will weigh 60 grams, and if it is 20, you will get a piece weighing 30 grams. That is, if we are talking about white, then in one piece there will be 75 or 150 kcal, depending on how many parts the loaf is cut into. For rye or Borodino it will be 54 and 108 kcal, respectively.

Types of bread

Today's assortment of bakery products is quite large, but there are several main types:

• rye;
• wheat;
• rye-wheat;
• wheat-rye.

The recipe for rye bread contains white, peeled or wholemeal flour, and it can be simple and improved. In the second case, malt, molasses, cumin and other components are added to the composition during baking. This type has more useful properties.

Simple, improved and rich bread is baked from wheat. For the latter option, dairy products, eggs, and margarine are added to the recipe, making it less healthy.

The chemical composition and benefits of bread

White loaf according to GOST is baked from wheat flour, vegetable oil, sugar, salt, water and yeast, which make it lush, but more harmful to the figure. It contains in 100 g:

• 7.9% proteins;
• 1% fat;
• 37.7% water;
• 47% dextrins and starch.

This type is the most high-calorie and has practically no useful properties.

Gray contains both rye and wheat flour, here is its composition per hundred grams of the product:

• proteins - 8.1 g;
• fats - 3.4 g;
• carbohydrates - 42.2 g.

The beneficial properties of amino acids and radicals improve digestion and strengthen the immune system.

Important! From flour of lower grades, the most useful bread is obtained, which does not harm people on a diet.

Bran bread has a similar composition to white bread, but it has been added to make it a healthy food product. It contains useful vitamins and minerals, fiber, zinc, iron, potassium and magnesium, which have a positive effect on digestive system and brain activity.

Whole grain pastries are full of vitamins and minerals. It is a source of energy and is useful for proper metabolism.

Its composition:

• carbohydrates - 52 g;
• proteins - 8 g;
• fats - 4 g.

Calorie content - from 250 to 300 kcal per 100 g of the product.

The benefits and harms of white (wheat) bread

Our ancestors rarely ate white bread; they baked muffins only on major holidays.

Scientists have long been arguing about the harmful and beneficial properties of white pastries, but they all agree on one thing: wheat bread has the lowest fiber content. But coarse fibers are very useful for the normal functioning of the intestines, in addition, they absorb liquid, which allows a person to get enough with less food.

Thus, the beneficial properties of a wheat product for a person are less than the harm from the starch contained in it.

Which bread is healthier: regular or whole grain

If you want to get more benefit from bread, it is advisable to buy one that is baked from wholemeal flour. It preserves the germs and shells of the grain, so this type is called whole grain and it gives more benefits to the body.

These loaves contain fiber, lots of vitamins, minerals and a lot of coarse fibers that are good for intestinal motility.

But with all the benefits of this type of bread, it is undesirable to eat it for people who have adhesions in the intestines and who suffer from chronic diseases. Such pastries can harm the stomach - intestinal tract during the period of exacerbation.

At what age can bread be given to children

Pediatricians advise introducing bakery products into the child's diet no earlier than from the age of seven months. And it should be. If the child already has teeth, then it is quite possible to give them. For a baby at the age of one year, the daily norm is approximately 50 grams of wheat and 15 grams of black.

For children younger than a year, wheat bread of the highest grade is useful, later you can start giving rye bread. Varieties with the addition of bran are allowed to be given to children from the age of two, when babies are already able to digest cereals.

Important! The first portion should be small: no more than five grams. It is better to give it in the morning in order to observe the child's reaction to a new product and not cause harm.

What kind of bread can be eaten for weight loss

Often people, wanting to get rid of excess weight, completely refuse baking, endowing it with only harmful properties. However, this is wrong, because it contains the necessary substances.

Whole grain bread has the most beneficial properties, as it contains coarse fibers that benefit the intestines. Dieters often feel hungry, and whole grains allow you to get full faster, while without extra calories and harm to the figure.

How much bread can you eat per day

Nutritionists believe that black and white bread bring about the same benefit to a person. If there are no contraindications, you can eat up to 300 grams of bread per day without harm to health.

Recent studies by scientists have shown that the process of assimilation of bread depends on the genetic characteristics of each person. Therefore, someone better absorbs black bread, and someone - wheat.

Men busy with heavy physical labor, can eat up to 500 grams per day, and for the elderly it is desirable to reduce its consumption to 150 grams.

The fresher and softer the pastry, the more harm to the stomach, because it contains synthetic yeast. Once in the body, they tend to depress the intestinal microflora, disrupting its work. A person feels heaviness and discomfort, bitterness in the mouth. The starch in fresh bread is harmful properties and irritates the intestinal wall, causing pain and cramps.

That is why it is harmful to eat fresh bread for people who have problems with the liver, stomach and heart. Before use, it is better to dry it or eat yesterday's bread.

Healthiest bread recipe

Of course, homemade bread will be the most useful, because there will be only known ingredients and no food additives.

Here is one of the recipes for cooking without the use of yeast:

• natural mineral water - 500 ml;
• 500 - 600 g whole grain rye flour;
• salt - 3 g.

Mix dry ingredients, knead the dough, gradually adding warm. Give the dough any desired shape, make a few transverse cuts on it and bake in a preheated oven for at least an hour.

Of course, not everyone has the opportunity and time to bake bread on their own, but the benefits of it will be much greater than those bought in a store.

Is bread harmful?

In order to bake a loaf, you need a minimum set of products, but manufacturers, in order to give the product a more attractive presentation, add flavors, improvers and flavors that have harmful properties to the composition.

In addition, the bulk of all bread sold is made from refined flour, which is almost completely devoid of health benefits. It also often contains malt and molasses, which are chemical by-products of sugar production.

Important! The most useful properties are baked goods made from whole grain flour using sourdough instead of yeast. It is useful to eat such a product for breakfast, for example, with butter, and it will not harm either health or figure.

How to choose bread when buying

To date, there is no law obliging manufacturers to prescribe on the packaging the full composition of the ingredients included in it, including those harmful to health. Therefore, it is quite difficult for customers in the store to choose bread that will benefit the body, and not harm.

But still, when choosing a loaf in a supermarket, you should focus not on its freshness and splendor, but on the label and the products indicated on it. Preference should be given to a product baked from whole grain, whole grain, peeled flour, with the addition of bran.

It is better that the composition does not contain flavorings and flour improvers. In addition, it has more beneficial properties for the body.

How to properly store bread

Traditionally, the place where baked goods are stored is a bread box. It can be made of plastic, metal or wood. The bread box should be washed periodically, and if it is wooden, then after washing, before putting a loaf in it, it must be thoroughly dried.

In addition, wheat loaf and rich pastries should be stored separately from rye bread: this way they will retain freshness and health benefits longer.

If longer storage is required, then you can use the freezer, only in this case, the loaf or loaf should first be cut in order to defrost the required amount, and not the entire loaf. With this method, the shelf life and useful properties of bread can be extended up to several months.

A stale loaf can be refreshed by holding it in a water bath or in the oven, after sprinkling it with water.

Conclusion

The benefits and harms of bread depend on its proper use:

respecting a number simple rules, you can eat pastries without fear of harming your health:

• do not eat fresh or hot bread;
• keep different varieties separately from each other;
• a moldy loaf acquires harmful properties: it cannot be cut off mold for further use;
• any bread goes best with animal products;
• the fewer ingredients in the composition of baking, the more useful it is.

Which bread to give preference, everyone decides for himself. Someone likes lush buns, and someone eats only yeast-free rye bread. It all depends on taste preferences and health status, because there are medical contraindications for the use of some varieties.

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