The modern diet gradually incorporates more and more organic and wholesome foods from year to year. Bread, as one of the most popular products of recent years, occupies a strong position in the list of tasty and healthy food. However, many are wondering about the benefits of bread. Despite its centuries-old history, this product remains incomprehensible and poorly understood for many.
A popular proverb says that bread is the head of everything. However, in the old days, the manufacture of bread and the rules for baking it were different. Each family baked bread according to its own recipe, which was kept in the strictest confidence. Modern white bread and bakery products are made from premium flour. The grain germ, bran and aleurone layer of grain containing valuable protein are removed from such flour. In flour of the highest grade, only pure starch remains in large quantities.
Scientists who are actively researching the benefits and harms of white bread on human health claim that white flour products are high in calories and stimulate the body to produce insulin. Such conclusions of experts make us think and switch to alternative products that replace bread products made from white flour. One of these alternative and healthy healthy foods are bread rolls.
What is made of
Bread is made from various cereals and cereals. The most popular are the following components:
Buckwheat grains are one of the most useful components in the product due to their rich content of proteins, complex carbohydrates, many minerals and vitamins. In buckwheat bread, all the beneficial properties of buckwheat are preserved.
When buying a product, it is important to read the ingredients on the label. Healthy breads are made from whole grains. Some manufacturers add biologically active impurities, bran, crushed cereals and plants to the bread. For gourmets, they make bread with the addition of sesame seeds, pumpkin, sunflower, as well as dried apricots, raisins or prunes. For lovers of salty and spicy taste, they produce products with the addition of seaweed, dill and garlic. Multi-cereal products are very popular.
Chemical composition and calorie content
Bread contains many useful substances:
The energy value per 100 grams of bread is approximately 250 kcal. Bread contains a huge amount of B vitamins, A, E, PP, rich reserves of iron, potassium, magnesium, phosphorus, calcium and sodium, as well as proteins, fats, carbohydrates and fiber.
|value per 100 grams of product||Quantity|
|Calorie content||360 kcal|
|Nutritional value per 100 grams of product||Amount|
|Dietary fiber||13.5 g|
|Nutritional value per 100 grams of product||Amount|
Bread includes carbohydrates that are broken down in the stomach by enzymes digestive juices to the simplest organic compounds and enter the flow. This allows the body to get enough monosaccharides needed for energy renewal without storing excess glucose in the form of fat. Dietary fiber is practically not broken down in the body while moving through the gastrointestinal tract, but is processed by the intestinal microflora. By absorbing water, fiber increases the volume of waste substances, which allows you to quickly empty the intestines. 100 grams of whole grain bread contains 10 grams of dietary fiber.
|Product name (100 g)||Fiber (g)|
|Potatoes boiled peeled||1.8|
|Barley porridge||) 3.8|
|Sweet red pepper||2.1|
|Whole grain crispbread||10.0|
Types and manufacturing process
Today, there are There are a large number of manufacturers offering a variety of types of bread. Whole grain breads made from whole grains are made by extrusion. The essence of this method is as follows:
- Select a mixture of grains;
- Soak grains for 30 minutes, soak corn kernels for 12 hours to soften the outer shell;
- The grains are placed in an extruder for eight seconds under high pressure and at a temperature of 300 degrees Celsius;
- The grains quickly heat up, swell and solidify.
An extruder is a special piece of equipment that is used to soften the grain and give the product the desired extruded shape.
Thus, under high pressure in the extruder, water evaporates from the grains, which are instantly twisted out. In appearance, they resemble popcorn, only pressed. This product is one of the most useful for the human body, since it contains cereals without additional processing and chemical additives. Extruded bread is very popular in European countries, due to its ideal composition and a large number of useful substances.
Another type of bread is baked products in the form of thin crackers or chips. They consist of whole grains and other beneficial additives. According to their recipe, they are made in the same way as ordinary bread. Ground and whole grains are mixed with water, yeast, spices and bran. The dough is kneaded from these ingredients, infused, rolled out in thin layers and baked in the oven. The result is thin, crispy bread.
It is worth noting that in the old days in the villages of Siberia even leavened bread was prepared.
To do this, rye flour was taken and poured with boiling water, rye malt was added, mixed in earthenware and placed in an oven for a day. The resulting dough was formed into small cakes in the form of koloboks and baked in an oven. The resulting cakes were crumbled and kvass was made from them. Some dried such bread and ate it as an independent dish. Dried cakes could be stored for up to a year.
The benefits of bread are in their saturation with proteins, carbohydrates, vitamins, minerals and ballast fibers. Perhaps they are not as appetizing in appearance as lush buns and other delicious pastries, but they are undoubtedly useful for the body. In terms of calories, this product is not much lower than regular bread. Due to the content of proteins, fats, carbohydrates in the product, the body is filled with strength and energy, and thanks to fiber, the body is naturally cleansed. For those involved in fitness, the easily digestible protein in the product is especially valuable.
Crispbread does not contain sugar, so it is recommended for people who have problems with the gastrointestinal tract, with a tendency to allergies, as well as wishing to reduce weight and children from four years.
Fiber plays a significant role in cleansing the body. It is she who is able to absorb and remove toxic substances and carcinogens from the intestines. Insufficient fiber intake can lead to gallstone disease, atherosclerosis, diabetes mellitus and other diseases. For a modern person, it is enough to consume 25 grams of fiber per day. To meet the daily norm of coarse fiber for the body, you need to eat about 150 grams of dry products. For comparison, the same amount of fiber is found in 6 loaves of rye flour bread, 1 kilogram of oatmeal, 3 kilograms of potatoes or 2.5 kilograms of white cabbage. Moreover, white flour bread contains very little fiber.
Rye bread is one of the least nutritious types. They perfectly remove toxic substances, excess salt from the body, and also improve the overall tone. Rye bread contains phosphorus, magnesium, iron and a number of vitamins.
Buckwheat bread helps lower blood pressure, improves the condition in atherosclerosis, anemia and coronary heart disease. Due to their high content of folic acid, they are very useful during pregnancy. They strengthen blood vessels, reduce cholesterol in the blood, increase potency and remove radionuclides from the body. Stabilize metabolism and stimulate hematopoiesis. They have a low glycemic index, so they can replace bread in the diet of diabetics. Buckwheat bread contains zinc, iron, copper and B vitamins.
Barley products actively remove radionuclides and nitrates that enter the body along with vegetables treated with chemicals and fruits. Wheat products improve metabolism in the body. They contain sodium, phosphorus, potassium and vitamins.
Rice cakes absorb harmful toxins and saturated fatty acids in the body. They have a good effect on the general condition of the skin, normalize sleep and relieve bad breath. When cleansing the body, it is best to use rice and rice cakes.
Oatmeal is recommended for diabetes and problems with the functioning of the heart muscle and nervous system. They stimulate the work of the kidneys and liver, and also lead to the normalization of the heart rhythm.
Contraindications and harm
Despite the many useful properties, bread rolls have certain contraindications. This product is not recommended for children under four years of age. This is due to the fact that due to the high content of fiber in the bread, they can overload the delicate digestive system of the child's body. Also, bread can be harmful to those who have persistent intolerance to gluten, which is rich in grains. This can lead to intestinal irritation. The exception is buckwheat bread, which does not contain gluten. Bread is also harmful for those who suffer from diarrhea.
Some manufacturers may add various antioxidants and preservatives to crispbread to extend its shelf life. Therefore, before buying, it is necessary to familiarize yourself with the content indicated on the product label. For an ideally healthy product, whole grain grains should be included in the composition of the bread. It is important that the product does not contain modified starch, dyes, preservatives and antioxidants.
When choosing a product, it is important to pay attention to the packaging. It must not be torn or defective. Be sure to look at the expiration date on the packaging. Briquettes are stored for the longest time - up to 1.5 years. Baked cereal shortcakes are stored from 6 to 10 months.
Characteristics of ideal loaves:
- uniform in color, baked, dry and crispy;
- free of artificial additives, modified starch, colorants, preservatives and antioxidants.
After unpacking, before eating the product, you need to pay attention to how it looks externally. Bread rolls should be brittle and crispy, and baked products should have a well-baked crust and a rough surface.
This product is highly recommended for people who watch their diet and are supporters of a healthy lifestyle. Bread rolls contribute to weight loss due to the lower glycemic index.
Bread has a high glycemic index, which causes a rapid release of insulin into the blood. Bread is digested with low insulin levels without sugar spikes. The pancreas functions at a normal pace, gradually releasing portions of insulin into the blood. Thus, the feeling of hunger quickly passes.
For effective nutrition, nutritionists recommend eating no more than five slices per day. They are best combined with vegetables, butter and sour cream, as well as nuts, eggs and legumes. Due to the fact that the bread saturates the body with energy supplied within four hours, it is not recommended to eat them before bedtime.
It is best to store products in a dry and cool place where there is no moisture.
You can buy bread at any grocery store. The most popular among fans of healthy eating are Dr. Korner crispbread. They are a great alternative to bread.
Crispbread can be prepared at home.
- flax seeds - 300 grams;
- carrots - 600 grams;
- water - 0.45 liters;
- salt - 2 teaspoons;
- black pepper - to taste
- coriander - 1 teaspoon;
- adjika - 1 teaspoon;
- garlic - 5 grams;
- onion - 30 grams.
- Grind flax seeds.
- Cut carrots and onions.
- Combine all ingredients with a blender.
- Divide into pieces and place in the oven for 90-120 minutes at a temperature of 50-80 degrees Celsius.
- Whole Grain Rye Flour – 40 grams;
- wheat bran - 40 grams;
- oatmeal - 40 grams;
- sunflower seeds - 20 grams;
- flax seeds - 20 grams;
- sesame seeds - 20 grams;
- salt - 2 grams;
- water - 180 grams;
- olive oil - 20 grams.
- Mix rye flour, wheat bran, oatmeal, sunflower, sesame and flax seeds, as well as salt.
- Add water and mix.
- Grease parchment paper with olive oil and spread the dough evenly in a layer of about 5mm.
- Bake in the oven at 200 degrees Celsius for 35-40 minutes.