7/28/2023 0 Comments Oraweat healthnut breadThe study also found that the cholesterol-lowering effects of beta-glucan in oats were greater in people with higher baseline cholesterol levels ( 20). The fiber in oats, known as beta-glucan, may help lower cholesterol levels, regulate blood sugar, and decrease high blood pressure ( 19, 20, 21, 22).Ī review of 28 studies found that eating 3 grams or more of oat beta-glucan per day significantly decreased LDL (bad) and total cholesterol levels compared to not eating oats ( 20). In particular, oats are high in fiber and beneficial nutrients, including magnesium, vitamin B1 (thiamine), iron, and zinc. Since oats are highly nutritious and linked to a number of health benefits, oat bread can be a healthy choice. Oat bread is typically made from a combination of oats, whole-wheat flour, yeast, water, and salt. Whole-wheat bread made from 100% whole-wheat flour is higher in fiber, while bread made from refined wheat may be fortified with iron and B vitamins. One slice (46 grams) of whole-wheat bread contains ( 18): Look for breads that have 100% whole-wheat or whole-grain flour listed as their first ingredient and do not sneak unnecessary ingredients, such as large amounts of added sugars or vegetable oils. However, it’s important to note that many manufacturers label breads “whole wheat” so that they appear healthier, even when they mostly consist of refined flour. Whole grains have been linked to numerous health benefits, including a decreased risk of type 2 diabetes, heart disease, and certain cancers ( 16, 17). However, white flour is typically fortified with iron and B vitamins and may actually contain more of certain nutrients than whole wheat flour ( 14, 15). That’s why whole grains, including whole wheat, are higher in fiber and considered more nutritious than refined grains, which have been processed to remove the bran and germ. The bran and germ also contain protein, fat, vitamins, minerals, and beneficial plant compounds, while the endosperm is mostly starch ( 13). The bran, which is the hard, outer layer, is high in fiber ( 13). Whole grains keep the entire grain intact, including the germ, endosperm, and bran. Sourdough bread is made through a fermentation process that boosts its digestibility, improves the availability of certain nutrients, and lowers its blood sugar effects. One slice (56 grams) of whole-wheat sourdough gives ( 12): Whole wheat sourdough has more fiber, while sourdough made with enriched white flour may contain more iron and B vitamins ( 11, 12). Sourdough can be made with both whole-wheat and white flours. Resistant starch takes a long time to digest, making this bread less likely to cause a big spike in blood sugar ( 10). The fermentation process converts some of the carbs in sourdough into a form called resistant starch. People with celiac disease or a gluten sensitivity still need to avoid any breads made with gluten-containing grains such as wheat.įinally, sourdough bread is thought to have a low glycemic index (GI), a measure of the impact a food has on blood sugar ( 10). However, this doesn’t mean that sourdough is gluten-free. The fermentation process breaks down some of the carbohydrates and proteins found in grains, including gluten ( 8). Sourdough may also be easier to digest than other breads. One older study found that sourdough fermentation helped to lower phytate content by over 50% compared to using conventional yeast ( 9). Sourdough is made through a fermentation process that relies on naturally occurring yeast and bacteria to make the bread rise ( 8).įermentation helps reduce the number of phytates, also known as phytic acid, that bind to certain minerals and impair their absorption ( 8). Breads made from sprouted whole grains are high in fiber, vitamins, and minerals, and may have less of an impact on blood sugar than other breads. Sprouting helps increase the amount and availability of certain nutrients. One slice (34 grams) of Ezekiel 4:9 Sprouted Whole-Grain Bread offers ( 7): As such, they’re more filling than more refined breads ( 6). Plus, most sprouted breads are high in fiber and protein. Therefore, sprouted grains may not increase blood sugar as much as other grains, and may be a good choice for people with diabetes or reduced blood sugar control ( 5). What’s more, this process breaks down some of the starch in grains and decreases carb content. Studies reveal that sprouting also increases grains’ antioxidants while decreasing antinutrients, or compounds that bind to minerals like iron and block their absorption ( 3, 4). One study found that pita bread made with 50% sprouted wheat flour had over 3 times as much folate, a vitamin critical for converting food into energy, than pita made without sprouted wheat flour ( 2). Sprouting has been shown to increase the amount and availability of certain nutrients ( 1). Sprouted bread is made from whole grains that have started to sprout from exposure to heat and moisture.
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