What Makes Whole Wheat Bread a Good Choice?

Whole Wheat Bread

Wheat is considered as one of the most staple crops of India along with white rice, millets, maize, potatoes, etc. The flour obtained from grinding wheat is used to prepare several food items at home, in restaurants as well as in bakeries. Depending on the processing the wheat flour has gone through and the texture of the flour, wheat flour can be of two types – whole wheat flour and refined wheat flour. Depending on the flour, bread made from the flour is different from one another.

Table of Contents

  • Best Wheat Flour
  • Nutritional Qualities of Whole wheat flour
  • Nutritional Contents of Whole Wheat Bread
  • Best Bread for Your Family

Best Wheat Flour.

After the grinding and processing of the whole grains of wheat, two types of flour can be obtained. They are whole wheat flour and refined wheat flour.

Whole wheat flour, more commonly known as ‘Atta’ in India is made by processing the entirety of the endosperm, bran, as well as germ and hence, has a coarse texture and is brownish. It is primarily used to make chapatis Which is a staple food of northern India.

However, refined wheat flour goes through multiple levels of processing such as tempering, to add moisture to the grain which makes it easier to break down and process. BUt more processed doesn’t always mean better. Since refined wheat goes through so many levels of processing it loses most of its nutrition. The product which is obtained is refined wheat flour that is smoother and whiter in texture than the whole wheat flour.

Expert nutritionists often suggest the consumption of whole wheat flour instead of refined wheat flour since most of the micronutrients of wheat are lost in refined wheat flour.

Different types of bread are made from wheat flour. Depending on the content of the flour it is made from and its texture there can be different types of bread. The most commonly consumed types of bread in India are white bread, brown bread, and whole wheat bread. Each varies from one another in colour texture and most importantly, nutritional content.

Nutritional Qualities of Whole wheat flour.

Whole wheat consists of a lot of essential micronutrients. Here some of the qualities of whole wheat:

  • It has a high content of vitamins. It consists of several vitamins including vitamin B1(thiamine), B3(niacin), and B5(pantothenic acid). These are essential micronutrients for optimal health.
  • Wheat flour made from the entirety of the grain consists of unsaturated fat which helps in maintaining weight and preventing obesity.
  • It is rich in dietary fibres which are nature’s digestive remedy. They smooth the linings of the intestines, which facilitates bowel movements.
  • It has amino acids and antioxidants in high quantities which help relax the body. It contains an amino acid called tryptophan which is not produced by the human body but is responsible for the optimal growth of children and maintains the body’s protein levels.
  • It has a low glycemic index of 49 which reduces the risks of type two diabetes greatly.
  • It also prevents the risk of developing cardiovascular diseases.

What is Whole Wheat Bread and How is it made?

Bread is a baked product, the making of which involves several steps of mixing flour and other ingredients, resting, kneading, fermentation and baking. The choosing of the right flour for making the bread is very important as the flour dictates the nutritional value of the bread.

White bread is the most commonly available and consumed bread in the market. It is made mostly from refined wheat flour. As mentioned before, refined wheat flour undergoes a lot of processing where the bran and all the germ layers of the grain get removed to give the flour a smooth white texture. Although bread and other food products made from refined wheat flour may taste smoother and softer, they are not necessarily the healthiest.

Brown bread on the other hand is made from a mixture of whole wheat flour and refined wheat flour and undergoes a process called enriching to increase the quality of the bread. Even after ‘enriching’, brown bread contains very less amount of fibre left in it and even lesser quantities of vitamins and minerals.

Whole wheat bread is made entirely from whole wheat flour. No amount of refined wheat flour is added as an ingredient. It is made with flour containing the bran, the endosperm, and all the germ layers of the wheat grain. Hence it loses none of the nutrients of the wheat grain.

Nutritional Contents of Whole Wheat Bread

Whole wheat bread can provide approximately 250 calories per 100g servings. It contains 43 g of carbohydrates, a total of 3.4g of fat, 12g of protein, and other nutrients like sodium, potassium, calcium, and iron. It contains 0 cholesterol and trans fat.

It consists of several vitamins including vitamin thiamine, niacin, riboflavin, and pantothenic acid which are B vitamins. These are essential micronutrients that help us to stay healthy and fit. Riboflavin is a micronutrient needed for optimal cell growth in the human body. Thiamin along with niacin is required in cellular respiration, to produce energy, while pathogenic acid helps in the production of the blood cells.

White bread loses most of these nutrients since it is made from refined wheat flour. Brown bread still has a considerably higher amount of vitamins present in it than white bread but is high in calories.

Bread made from 100% whole wheat flour also contains vitamins E and A. Whole-wheat bread contains more zinc, more iron, magnesium, as well as phosphorus than brown bread. It is also rich in dietary fibres which aid the process of digestion.

Best Bread for Your Family

When it comes to the health of our family members there can be no compromise. The healthier food you consume the healthier you stay. White bread and regular brown bread are mostly consumed by us without caring about their nutritional value. Whole wheat bread contains all the necessary nutrients that are lacking in other types of bread, making it the best choice for you and your family. It even provides you with high amounts of energy that allows you to work for longer hours without getting fatigued. Choose only the best for your family.

Remember, “A healthy family means a happy life”.

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