You choose whole wheat bread for its higher nutritional value, but upon reading the labels of many brands, realize they contain no more fiber and just as many added sugars and fillers as white bread. Not all wheat breads are created equal. Whole wheat bread is healthier than white bread only if it is truly made with whole wheat flour. Health experts at the Harvard School of Public Health, the American Heart Association and the U. S. Department of Agriculture recommend you eat more whole grains daily. The nutrition and fiber in whole grains, such as those found in whole wheat bread, can protect against heart disease, cancer, diabetes and digestive distress. Wheat bread can help you reach the daily recommendations for fiber intake made by the Institute of Medicine — 26 grams per day for women younger than 50 and 38 grams per day for men younger than 50. The type of whole-wheat bread you choose determines its ultimate health impact. Some commercially prepared brands of wheat bread contain 69 calories and 1. 9 gram of fiber, making it nearly identical to white bread. These brands usually name wheat flour or enriched flour as the first ingredient and whole grains are listed much lower in the list. Wheat flour is only 25 percent whole wheat, and the other 75 percent is refined white flour.
Look for whole wheat bread with Бwhole wheat flourБ as the first ingredient. The fiber content of the most nutritious whole wheat bread should be 3 grams, or more, per slice. The fewer the ingredients in the list the better, look for breads that contain just whole wheat flour, water, yeast, salt, and perhaps, an added sweetener, notes Dr. William Sears and Martha Sears, R. N. on their website. Whole wheat bread contains more protein and fiber than white bread. It provides up to four times the amount of zinc, essential to immunity and carbohydrate digestion. Whole wheat bread also contains more folic acid and iron, two nutrients that support oxygen circulation by aiding in red blood cell growth. It also has more chromium, a mineral essential to the bodyБs ability to digest sugar and fat. One hundred percent whole wheat bread is a healthy option, but you can also choose other whole grain breads to benefit from added fiber and nutrition. Oat bran, rye and spelt are other flours that may be listed as the first ingredient in healthy breads. БWhiteБ whole wheat bread is marketed as a more palatable alternative to regular wheat breads. It is made with an albino variety of wheat, and goes through an extra processing step to create a softer texture.
While choosing the least processed options is preferable, white whole wheat bread is usually a better choice than regular white bread.
Because a healthy diet is about balance, too much wheat bread is not a good thing. To get the most from your wheat bread, eat the recommended portions and choose whole-grain products made from the entire grain kernel over products that say \”enriched,\” which generally means refined. The U. S. Department of Agriculture recommends adult women consume around 6 oz. daily, while men need slightly more — approximately 8 oz. , although men over 30 need only 7 oz. daily. It\’s uncertain whether a high intake of dietary fiber, which exists in wheat bread, prevents or promotes colorectal cancer, says MayoClinic. com. Evidence is mixed, as some studies show benefit, and others suggest an increased risk. To be safe, consume only the recommended portions of wheat bread and dietary fiber and follow a regular colon cancer screening regimen. Eating too much wheat bread can lead to wheat gain if you consume more calories than your body can use. Although your individual calorie needs vary, based on you age, sex, current weight, health status and activity level, most people should consume fewer than 2,000 calories daily to maintain their weight.
Additionally, incorporating a regular exercise regimen of at least 30 minutes of aerobic exercise on most days will help you burn any additional calories you consume. If consuming too much wheat bread keeps you from eating other foods your body needs, you might develop a nutritional deficiency. Physical signs of nutritional deficiencies include, dry hair, brittle nails, excessive ear wax, tooth decay, cold hands and slow wound healing. The symptoms vary based on the nutrients you\’re lacking. In general, if you feel fatigued or ill often, your body is likely sending you a message. Consult your doctor for advice. A person with a food allergy to wheat can experience several bothersome effects from consuming too much wheat bread. Stomach cramps, bloating and gas are among them. Additionally, people who have a gluten intolerance, such as those with celiac disease, might experience chronic diarrhea or constipation, sudden weight loss or weight gain and anemia. Because the disease can appear at any time, and can be triggered by a viral infection, a surgical procedure, pregnancy, childbirth or stress, you should talk to your doctor if you experience unusual symptoms after consuming wheat bread.