Whole grain bread - 6 beneficial properties, composition and recipe


Whole grain bread is easy to recognize in a store among other types of bread by its appetizing appearance, because the product is decorated with numerous whole grains. The calorie content of grain bread depends on its composition and the ratio of auxiliary components. Most often, this type of baked goods is made from corn, barley, rice and other grains. You can often find grain mixes. Many manufacturers add pumpkin to this bread and sprinkle seeds on top.

  • Calorie content of whole grain bread
  • Nutritional value of whole grain bread
  • Composition of grain bread
  • Useful properties of grain bread
  • Harmful properties of the product

What is whole grain bread?

Whole grain bread is bread made from partially or fully milled flour from whole or nearly whole wheat grains.

Unlike the usual white bread, whole grain bread is baked from flour based on whole grains, containing, in addition to endosperm, germ and bran. Bran is rich in fiber, some minerals and antioxidants, and the germ is the main source of vitamins from cereal plants. This is why whole grain bread is considered healthier than white bread.

Not only wheat can be used as a grain for making whole grain flour. Manufacturers often add millet, corn, rye and oats, as well as some other grains.

Externally, the product is not very different from ordinary bread; it may have a darker color and a rougher structure.

However, be sure to read the product label to determine its true composition. The presence of a topping of seeds, poppy seeds or caraway seeds, or bran does not say anything about the flour that is used as the basis for making bread. In this way, manufacturers only artificially add naturalness to their product.

Whole grain bread is made from whole or nearly whole grains, which are rich in nutrients. This product is much healthier.

Properties of grain bread

Nutritional value and composition | Vitamins | Minerals

How much does grain bread cost (average price for 1 piece)?

Moscow and Moscow region.

50 rub.

From time immemorial, bread and bakery products have been part of the diet of the vast majority of the population of planet Earth. There is a huge variety of bread and bakery products. Bread is baked from various types of flour, obtained both from well-known cereal crops and from exotic plants.

Bread is a food product that is made by cooking dough at high temperatures. There are two constants in any type of bread: flour and water. When making bread, baker's yeast, baking powder, salt, sugar, other spices and herbs, as well as various flavoring additives are used.

It is worth noting that researchers have found confirmation of the fact that people began to bake the first bread in a primitive way in the Neolithic. This period dates back to 9500 BC. Ancient people baked bread using an open fire. The first bread contained grains that were soaked in flour. It is noteworthy that grain bread enjoys constant popularity and demand to this day.

In addition, grain bread is considered an incredibly healthy food product, which is used in dietary and medicinal nutrition menus. The uniqueness of grain bread lies in the fact that whole grains are used to prepare the product. Moreover, the grains used in the process of preparing this type of bread are not first ground into flour.

Composition and calorie content

The ratio of nutrients directly depends on the type of grain used. The “average” whole grain bread contains:

  • alimentary fiber;
  • vitamins (A, C, group B);
  • minerals (manganese, phosphorus, zinc, iron, copper, magnesium);
  • proteins;
  • antioxidants (phytic and ferulic acids, lignans).

Fiber supports digestion, proteins serve as important building materials, and antioxidant compounds prevent the development of malignant tumors and some chronic diseases.

Whole grain bread has a low calorie content (247 calories per 100 grams) and an average glycemic index (about 40-50). For comparison: the glycemic index of white bread is 70.

The product contains valuable biologically active substances, has low energy value and is not dangerous for people with diabetes.

Concept

Whole grain bread is made from unrefined flour. This means that before grinding the grains, the outer layer, which contains useful valuable components, is not removed. And if the flour is white, then only the endosperm of the seed is ground. During its production, the husk (bran) and germ are sifted out, after which no useful components remain in the flour.

Usually rye flour is used to prepare products. It makes delicious whole grain bread. Calorie content per 100 g is 190 kcal. The product is heavy and lumpy with a grey-brown color. It retains freshness and moisture for a long time. The product does not crumble.

Contraindications

Whole grain bread is not a harmless product. In some cases it can be harmful to health. The main contraindications are:

  1. Gluten intolerance. Whole rye, wheat, barley are sources of protein (gluten), which about 1-5% of the world's population cannot tolerate. Such people, when taking whole grain products, develop a lot of unpleasant symptoms: from fatigue and joint pain to severe dyspeptic disorders.
  2. Irritable bowel syndrome. Some grains (such as wheat) contain short-chain fatty acids, which increase the symptoms of this disease.

When taking the product, chronic diseases of the stomach and duodenum (chronic gastritis or gastroduodenitis, peptic ulcer) may worsen. Whole grain bread can cause microdamage to the mucous membranes and also increase the acidity of gastric juice.

Bread, in the absence of the contraindications described above, can be safely consumed during pregnancy and breastfeeding.

Including whole grain bread in the diet (especially on a regular basis) requires careful assessment of your health status in order to eliminate risks.

So, myth 1. There is nothing in bread except flour and calories.

It is not true. Bread consists of flour, which is made from grains. If the bread is whole grain, then it is generally a storehouse of vitamins B-1, B-2, B-5, B-6, B-9, it contains manganese, molybdenum, silicon, copper, cobalt, selenium, phosphorus, which is important for preserving youth and zinc. If you ate one hundred grams of such bread, you provided the body with 1/3 of the daily requirement of magnesium, which protects the nervous system from stress. Finally, bread contains fiber, which is important for normalizing intestinal microflora, which, in turn, creates immunity.

Bread made from rye flour is the most useful - it contains more dietary fiber. In addition, according to the words, such bread cannot be prepared without acidifying the dough with sourdough. Therefore, the technology for making rye dough involves both alcoholic and lactic acid fermentation with the formation of organic acids necessary for the body, which contribute to the development of “useful” microflora.

How to choose it in the store?

Purchasing truly healthy bread in a store is not an easy task. Let's consider the key subtleties of choice:

  1. Whole grain flour content. Many modern manufacturers add only a small amount of whole grain flour and immediately change the name. Its optimal content is 99-100%.
  2. Secondary products. Quality bread should not contain thickeners, modified starch, azodicarbonamide, calcium propionate, sodium benzoate, soy flour and soy protein isolate. The presence of natural preservatives (for example, ascorbic acid) is allowed.
  3. Amount of fiber. 100 grams of bread should contain at least 8-12 grams of dietary fiber. Fiber should be natural (from whole grains), and not from other sources, such as inulin.
  4. Proportion of sugar and salt. An abundance of sugar makes the product tastier, but reduces biological potential; excess salt can adversely affect cardiovascular health. The optimal content of sodium chloride and sugar in 100 grams of bread is 200 mg and 2 grams, respectively.
  5. Appearance. Whole grain bread is always sealed. The cuts or crust often contain whole grains. The color is determined by the composition and can be anything.
  6. Consistency . Whole grain bread is dense to the touch and a little rough. A soft and fluffy product (with adequate composition) always costs 2-3 times more.

Simple tips will help you choose truly natural bread that is healthy.

Calorie content

Among baked goods, whole grain bread contains a large amount of vitamins. Its calorie content depends on the flour used. The product is rich in vitamins E, B3, as well as many microelements. It contains coarse fiber and complex carbohydrates.

If it is whole grain wheat bread, its calorie content is 246 kcal. This product is chosen to maintain slimness. Sometimes manufacturers add other components to it - seaweed, onions, garlic, dried fruits. There is also whole grain rye bread. Its calorie content is 190 kcal. This figure may vary depending on additional products.

How to do it at home?

Consider a simple recipe for making whole grain bread. It cooks quickly and does not require rare ingredients.

Required:

  • 400 grams of whole grain flour (any);
  • 20 grams of dry yeast;
  • 300 ml warm water;
  • 1 tbsp. l. salt;
  • 1 tsp. Sahara;
  • to taste – sesame seeds, rosemary, Provençal herbs;
  • 30-40 grams of butter (for greasing the mold).

Preparation:

  1. Gently and consistently mix all ingredients until smooth.
  2. Pour water in a thin stream, constantly kneading the dough. It should turn out loose.
  3. Place the mixture in a container and cover with a towel or cling film. Let stand for 1 hour in a warm place.
  4. Prepare a baking dish. It should be evenly greased with butter.
  5. Transfer the dough into the mold. Sprinkle with sesame seeds.
  6. Place in an oven preheated to 200°C for 35-40 minutes. After the cooking cycle has finished, allow to cool in the oven for about 30 minutes. It is not recommended to open the door. Natural bread is ready.

Instead of warm water, you can use kefir or fermented baked milk.

The resulting product is light and soft. Pairs perfectly with any vegetables and herbs.

Making your own whole grain bread is easy. The main thing is to choose high-quality and natural ingredients.

Myth 6th. White bread is bad for you

It contains less fiber and vitamins than black and gray bread, or whole grain bread. But white bread made from flour of the first and highest grade can be recommended

for people who, according to indications, need easily digestible food (for example, after surgery on the digestive organs). Or people with gastritis or ulcers, because for them black bread can cause heartburn or pain.

White bread is recommended to be consumed yesterday, since freshly baked bread will also cause problems for people with chronic diseases.

Admission Tips

It is equally important to use and store bread correctly. Let's dwell on the main subtleties:

  1. When is the best time to eat? It is better not to take whole grain bread on an empty stomach or at night. This can negatively impact your stomach health and disrupt your sleep. It is recommended to take the product in the middle of the day.
  2. What to combine with. Bread goes well with vegetables, herbs (lettuce, cilantro), as well as lean meat.
  3. As much as possible per day. It is not recommended to consume more than 200-300 grams of product per day. Excess intake (if the daily energy value is exceeded) can disrupt intestinal function and lead to obesity.
  4. How to store. The bread will retain its properties better when tightly wrapped in cooking paper at room temperature (up to 7-10 days) or in an airtight container in the refrigerator (up to 5-10 days).

Proper consumption of whole grain bread will allow you to enjoy the exquisite taste and get exceptional benefits from it.

Harm

Due to the large fractions of wholemeal flour, bacteria penetrate the body and do not die during baking. Because of this, disturbances in the intestinal microflora may appear, and this leads to poor digestion.

Whole grain bread is considered rough on digestion. When the intestines and stomach are healthy, this exercise will be beneficial for them. But if there are any diseases, this can cause indigestion. But for a healthy body, such products will be healthier than those made from premium flour. When consumed in moderation, whole grain bread will not harm anyone. The calorie content of one piece is about 123 kcal.

What kind of bread can be used on a diet?

In the fight against excess weight, you need to give preference to bran bread and yeast-free bread. Bread with bran will cleanse the intestines well and normalize its functioning. Due to this, the weight loss effect quickly becomes visible. However, it is not recommended to eat this bread too often. Otherwise, you may have stomach problems.

Yeast-free bread is also a good alternative to loaf and even rye bread. In baked goods, yeast is the most unhealthy ingredient. They negatively affect the digestive system and also create an acidic environment in the body, which helps the development of infections and bacteria. Therefore, yeast-free bread is not only low-calorie, but also healthier.

If you still want to eat white bread, then you need to dry it in a toaster or let it get a little stale in natural conditions. The most harmful and high-calorie bread is freshly baked bread.

How to burn calories from 100 g of white wheat bread

For example, to burn all the calories from 100 grams of white wheat bread, you will need 22 minutes of running or 4 hours 21 minutes of sleep.

  • Activity
  • Calorie content per day g 100 per
Dream4 hours 21 minutes18%
Meditation3 hours 54 minutes16%
Rest3 hours 34 minutes15%
Reading books, Internet3 h 00 min13%
Sex1 hour 52 minutes8%
Yoga, Pilates1 hour 13 minutes5%
Dancing1 h 09 min5%
Walking1 h 01 min4%
Football0h 37 min3%
Swimming0 h 35 min2%
Abs workout0h 32 min2%
Power training0h 32 min2%
A ride on the bicycle0h 29 min2%
Jumping rope0h 23 min2%
Run0h 22 min2%

Corn bread

Calories:

330 kcal / 100 g.

Despite the fact that this bread ranks first in the selection in terms of calorie content, it is good for health, and nutritionists even recommend it for mild forms of diabetes.


Photo: istockphoto.com

Corn bread is rich in B vitamins, as well as magnesium, calcium, and potassium, because the flour goes through fewer sorting and purification steps. It also contains a lot of fiber and helps normalize the functioning of the pancreas.

Calorie table for bread and bakery products


© Serghei Velusceac — stock.adobe.com

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In order to keep yourself in shape, you just need to count calories. Of course, for each person there is an individual indicator of the required KBZHU. The table of calorie content of bread and bakery products will help you take into account calories even when you just “snacked on a bun” or ate a piece of bread at school or at work.

The product's nameCalorie content, kcalProteins, g per 100 gFats, g per 100 gCarbohydrates, g per 100 g
Bagel3397.99.455.5
Baguette2627.52.951.4
Baranki33616.01.070.0
Loaf of Nareznoy2647.52.950.9
Baton Podmoskovny2617.52.650.6
Wheat bran loaf2739.22.851.4
Baton Capital2437.70.850.2
Pretzel30020.06.035.0
Brioche3045.27.557.2
Bruschetta3154.723.021.7
Bagel33616.01.070.0
Ukrainian bagel3288.36.458.2
Bagel Fair3308.57.058.3
Bun for tea3177.26.251.0
Bun High in calories3637.39.662.4
Bran bun2207.81.843.9
Bun Stolichnaya2708.42.252.8
8 grain buns27713.95.343.7
Burgundy buns2660.71.755.0
Sandwich buns with sesame seeds3209.64.259.5
Hamburger buns2727.04.052.0
Hot dog buns3398.77.560.6
Butter buns3397.99.455.5
Cheesecake with curd filling33110.012.146.1
Volovan4357.929.935.9
Wheat croutons39011.49.065.7
Wheat croutons lettuce cubes34212.35.261.6
Rye croutons with garlic2399.512.522.1
Grissini2387.06.040.0
Kalach2497.90.851.6
Loaf Festive2767.76.345.9
Pretzel3388.23.169.3
Croutons42610.19.771.7
Store-bought Easter cake3315.515.843.3
Armenian lavash2367.91.047.6
Armenian lavash Black Cuttlefish2297.20.848.3
Caucasian lavash2748.10.757.1
Lavash Fitness bran1475.20.433.3
Spinach pita bread2207.20.848.3
Rye flatbread3768.018.344.2
Uzbek flatbread with sesame seeds2457.90.850.4
Matzo31210.51.369.9
Pizza base Talosto2742.92.454.4
Palyanitsa Ukrainian2467.90.950.2
Dumplings2155.83.941.9
Dumplings with garlic2998.63.358.8
Pete2427.40.849.9
Pizza Casa Nostra Assorted26111.48.529.8
Pizza Casa Nostra Ham-Cheese2358.57.229.6
Pizza Casa Nostra Mushroom-Cheese2039.44.729.2
Pizza Ristorante Bolognese2138.79.522.9
Pizza Ristorante Calzone Speciale25811.213.921.9
Pizza Ristorante Formaggi and Pomodori2327.711.623.9
Pizza Ristorante Funghi2357.812.322.9
Pizza Ristorante Hawaii2158.68.625.7
Pizza Ristorante Mozzarella26210.513.624.3
Pizza Ristorante Pepperoni-Salame27210.114.125.8
Pizza Ristorante Piccola Mozzarella24610.012.722.8
Pizza Ristorante Piccola Salame26410.013.525.4
Pizza Ristorante Prosciutto22810.110.124.1
Pizza Ristorante Quattro Formaggi26710.814.024.1
Pizza Ristorante Salame27310.414.026.3
Pizza Ristorante Speciale25510.013.323.5
Pizza Ristorante Vegetale1986.79.122.2
Braided sesame2677.92.751.5
Braided with poppy seeds2677.92.751.5
Bun3347.68.856.4
Bun Moskovskaya3307.68.757.2
Donut2965.613.038.8
Bagel3577.910.857.2
Butter horns3458.312.150.5
Roti37013.91.875.1
May roll3337.39.355.0
Saika3397.99.455.5
Samsa with chicken32511.024.017.0
Baking Sormovskaya Cheryomushki3487.69.258.6
Slices3707.07.974.7
Wheat slices38211.21.880.3
White bread crackers33111.21.472.2
Rye crackers33616.01.070.0
Drying poppy seeds37211.34.470.5
Taco4677.120.858.1
Salad tartlets5149.130.948.3
Tortilla (Mexican Tortillas)2867.07.747.2
Corn tortilla2185.72.844.6
Wheat tortilla3278.48.354.6
Cheese tortilla2706.77.045.0
Snack rolls2194.312.422.4
Fatir2457.90.850.4
Focaccia3207.710.747.3
8 Grain Bread26913.75.242.0
Bread Leinsamenbrot1895.23.130.9
English grain bread30013.38.840.9
Banana bread3264.310.553.5
Bauerbrot bread2528.02.549.6
Bogorodsky yeast-free bread2216.91.243.4
Bogorodsky custard bread1896.20.841.8
Bread Borodinsky2086.91.340.9
Boyarsky bread2326.91.348.3
Bread Bourget multigrain2257.62.641.6
Bread Vysivkovy2179.02.236.0
Hercules grain bread28910.15.449.0
Hercules milk bread27710.42.751.6
Hercules bread with bran2799.76.444.7
Bread Gornyatsky1366.81.136.7
Mustard Bread2697.14.848.3
Buckwheat bread2287.12.545.8
Bread Darnitsky2066.61.141.0
Bread Darnitsky tin2106.51.541.0
Dvinsky flavored bread2146.72.742.7
Bread Noble2389.29.528.8
Country Bread2036.81.241.2
Donskoy bread2197.10.944.0
Old Russian grain bread2529.62.747.1
Elizabeth waffle bread36811.43.570.7
Elizaveta waffle bread iodized36811.43.570.6
Elizabeth waffle corn bread36810.93.671.2
Elizaveta rye waffle bread37011.14.470.1
Elizabeth waffle bread with vitamins and iron36811.43.570.6
Elizabeth waffle bread with onions36511.43.570.4
Waffle bread Elizaveta with spices36611.33.570.4
Elizabeth waffle bread with garlic36411.33.570.2
Elizabeth waffle pumpkin bread with bran35813.84.364.2
Castle bread new2276.50.647.6
Bread Ideal figure2739.36.343.6
Kaiser bread2006.02.540.0
Karelian bread2207.51.237.0
Kernbrot German whole grain bread2226.54.039.3
Kefir bread2757.94.150.5
Peasant bread1936.20.940.2
Corn bread2666.77.143.5
Merchant Bread1964.60.942.5
Oat bread2267.13.240.8
Bread Festive44910.314.170.4
Pryazhenik rye bread with whole grains1987.81.039.6
Wheat bread2428.11.048.8
Rye-wheat bread2228.13.442.2
Rye bread25013.03.040.0
Rye bread2175.91.144.5
Bran bread2277.51.345.2
Bread with seeds30210.510.143.3
Bread with dried fruits25311.04.043.0
Selyanochka bread2708.94.049.6
Soy bread28252.01.217.4
Malt bread2367.50.750.6
Bread Capital2107.01.245.8
Table Bread2146.91.243.2
Bread Tonus2128.02.040.0
Toast bread2857.33.952.5
Ukrainian bread1986.61.239.6
Challah bread2657.92.651.0
Garlic bread32320.32.155.5
Ciabatta bread2627.73.847.8
Cippolino bread2698.32.553.3
Grazione dietary breadsticks with spinach35611.73.271.2
Manifesto simple breadsticks40411.06.874.8
Manifesto sesame bread sticks40411.06.874.8
Manifesto breadsticks with poppy seeds40411.06.874.8
Manifesto bread sticks with rye flavor40411.06.874.8
Manifesto breadsticks with salt40411.06.874.8
Manifesto breadsticks with cheese40411.06.874.8
Di&Di amaranth bread with onions3307.91.769.0
Dr.Korner Buckwheat bread with vitamins32012.03.052.0
Crispbread Dr.Korner Cranberry cereal shake3209.02.066.0
Dr.Korner bread cereal honey cocktail3209.02.066.0
Dr.Korner Crispbread Blueberry Cereal Shake3209.02.066.0
Dr.Korner Corn and Rice Crispbread with Provençal Herbs3008.03.059.0
Bread Dr.Korner Seven grains29010.02.057.0
Crispbread Fazer Mixed vegetables cabbage and carrots2539.55.640.3
Finn Crisp Caraway with caraway36011.02.460.0
Finn Crisp Codiander Borodino bread37011.02.962.0
Finn Crisp Garlic bread with garlic38011.04.461.0
Finn Crisp Multigrain crispbread38012.04.860.0
Finn Crisp Original rye bread36011.02.460.0
Fitness rye-wheat bread29910.51.959.6
Waffle bread36811.43.570.9
Doctor's bread2428.22.646.3
Italian bread Baker House vegetable mix2906.016.030.0
Baker House Italian bread with rosemary and garlic2506.08.538.0
Baker House Italian bread with celery and flax seeds3207.013.044.0
Baker House Italian bread with sunflower seeds3008.014.035.0
Baker House Italian crispbread with pumpkin seeds2406.08.037.0
Baker House Italian bread with tomato and oregano3006.012.042.0
Croisette wheat bread37413.34.769.7
Croisette rye-wheat bread38212.84.971.9
Croisette bread rye-wheat with sesame39713.79.265.0
Croisette bread rye-wheat with onions37413.34.769.7
Croisette bread rye-wheat with cheese42816.99.269.4
Croisette rye bread30014.52.355.4
Rye bread31011.02.758.0
Rice cakes3106.01.069.0
Whole grain bread29510.12.357.1
Molodtsy light rye waffle bread34510.14.865.3
Chapati37013.81.975.2
Shangi2705.99.141.9
Yufka4417.020.048.0

You can download the table so you can always use it here.

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Author Ivan Tungusov

Project expert. Training experience - 12 years. A good theoretical basis on the training process and proper nutrition, which I am happy to put into practice. Need a recommendation? This is for me :)

Editorial team cross.expert

Borodino bread

Calories:

210 kcal / 100 g.


Photo: istockphoto.com

Most often, the finished loaf of bread is sprinkled with spices (coriander or cumin), which gives it a spicy taste and a characteristic aroma. Therefore, Borodino bread is often distinguished from others. If we talk about beneficial properties, it improves metabolism and normalizes the functioning of the gallbladder and liver.

Micro- and macroelements in Bread

Bread contains the following elements: Mono- and disaccharides, Ash, Starch, Water, Organic acids, Dietary fiber, Sodium, Potassium, Phosphorus, Magnesium, Calcium, Sulfur, Copper, Iodine, Manganese, Chromium, Molybdenum, Cobalt, Zinc, Iron, Chlorine.

  • Micro and macro element
  • Meaning
Mono- and disaccharides, g.1,4
Zola, Mr.2,1
Starch, Mr.36,3
Water, city42,6
Organic acids, g.0,9
Dietary fiber, g.1,2
Sodium, mg400
Potassium, mg244
Phosphorus, mg194
Magnesium, mg57
Calcium, mg33
Sulfur, mg56
Copper, µg183
Iodine, mcg3,2
Manganese, mg0,98
Chromium, µg3
Molybdenum, mcg10,3
Cobalt, µg2
Zinc, mg1,07
Iron, mg4,5
Chlorine, mg680

Oat bread

Calories:

210 kcal / 100 g.

The benefits of such bread are explained by the properties of oatmeal, which not only gives lightness, but also contains a complex of vitamins, including groups A, B, C. Oatmeal bread is considered a dietary product, as it contains a large amount of fiber, which cleanses the body and improves metabolic processes .


Bread is not the head of everyone: what will happen if you give up flour

White bread: history of origin

The Egyptians, Greeks and Romans improved the recipe for white bread every day and by the beginning of our era, a unified technology for making bread was created. This technology has spread throughout the world and is widely used in the 21st century.

In Greece, white bread was very expensive; only nobles bought it. It became an independent dish and was served separately. Rich hosts treated their guests to freshly baked delicacies and herbal tea.

Over time, the fragrant humpback became available to ordinary people. Baking was treated with respect and medicinal properties were attributed: colds were treated with fresh bread, and the stomach and intestines were treated with stale slices. Eating food without bread was considered a huge sin, for which the gods must punish a person.

In India, local authorities punished thieves, robbers and murderers by not giving them even a piece of bread for a long period of time. The more serious the crime, the longer the culprit remained without sacred food. Not respecting and not honoring bread was one of the most terrible insults of those times.

Conveyor ovens, dough mixing machines and other equipment have made the process of preparing flour products easier, but there are also those who like to prepare baked goods at home. Grandmothers' and mothers' own authentic confectionery recipes, which are passed down from generation to generation, cannot compare with bread bought in a supermarket.

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