|
|
|
You can get e-magazine links on WhatsApp. Click here
|
|
|
|
|
|
Bread contains high levels of vitamins and calcium
|
|
Thursday, 14 March, 2013, 08 : 00 AM [IST]
|
|
Manish Malhotra and Vaibhav Verma
|
|
fiogf49gjkf0d It is estimated that the first bread was made around 10000 years BC or over 12,000 years in the past. This bread was more than likely flatbread, similar to a tortilla, made simply of ground grains (flour) and water that was mashed and baked. The first tools and implements used in the making of bread are dated to about 8000 years BC.
Egypt is attributed with popularising the art of making bread. Egyptians are considered to be the agricultural pioneers of the old world, probably benefiting from interactions with Samaria. The closed oven was invented circa 3000 BC and allowed for more varieties of bread to be produced. It is around this time that leavened bread is first described, that is bread with yeast added so that it will rise during production. Refined grains were considered superior and therefore were prevalent in the higher courts, so the poorer populations used barley and sorghum in their breads.
Feeling of satiety
No other foodstuff used by man is more satisfying than bread when taken in combination with other articles of diet, and many of the latter gain thereby in nutritive value and power of assimilation, as, for instance, milk. The feeling of satiety is more particularly felt when dark bread is eaten; the latter also seems to have more taste. Most people find fine white bread less to their taste.
When one asks for bread, one does not care for "flour food," but want a true bread, that is to say, a dark bread. In the shape of rolls, white bread may be satisfactory, since these at least have a good hard crust already dextrinised, and consequently more digestible, and real bread lovers greatly prefer the crust to the soft, white crumb. It is better for the teeth, too, to eat the hard crust and crumb of a not quite fresh black bread, and it is very probable that, for the development of the teeth of a growing child, daily gymnastic exercises, so to speak, with teeth in nibbling at such hard bread are preferable to swallowing some soft bread almost without masticating it. Even the dog looks instinctively for a hard bite when his master inadvertently provides him with nothing but soft food, and such dogs sometimes try to bite wood, or even hard stones, as I have myself seen.
Dark bread has another advantage, namely, that it contains the outer portions of the grain, the glutinous substance, which is more rich in albumin. When the flour of white bread is too finely ground it doubtless contains more starch, but this is not such an important consideration, for we have plenty of starch-containing foods in the vegetables at our disposal. We need rather plenty of albumin in our bread, for the albumin-containing foods are more rare among the vegetables. Potatoes can be accepted as a substitute for the starch content of bread, but cereals do not in this sense form a bread substitute. When bread containing less starch is taken, we can, as is usually done by diabetics, make up the deficiency by eating potatoes, but this cannot be so well done with cereals.
Health benefit
The health benefit of bread is that it contains high levels of vitamins, calcium, protein and iron. Bread made of whole wheat has fibre which is good for digestion and health. White breads do not have much calories. One slice of white bread has about 75 calories or can have even less. Bread made of whole wheat has lower calories; one slice has only 60 calories.
The health benefit of bread made of whole wheat is fibre, as is mentioned above. This is not the only benefit of whole wheat bread. Whole wheat bread also contains mineral, vitamins and niacin.
These nutrients are very good for one's health and to maintain weight. Women who eat bread made of whole wheat are thinner than women who eat white bread. Also, women eating whole wheat bread maintain their weight in healthy way.
Another benefit of whole wheat bread is to reduce risk of heart diseases and diabetes II (insulin independent type). Also, this bread can help one reduce risk of inflammations.Wheat bread is very good for one's digestive system. It reduces risk of gastrointestinal problems. Fibre in whole wheat bread helps women before menopausal age protecting them from breast cancer.
Breads made of whole wheat can regulate your blood sugar levels, cholesterol levels and blood pressure. These are benefits for one's heart.
Whole wheat bread is made of whole wheat flour, milk, baking powder, baking soda and reduced fat. For nice flavour one can add to bread some currants, raisins or dried cranberries. Checking the label
When one chooses the bread, first read on the label, the ingredients that the bread contains. Take bread that contains whole grains or stone ground but not enriched. Bread should be sweetened with honey or molasses; these are natural sweeteners and healthy ones. Do not take bread with preservatives, they are not healthy.
The most popular and delicious breads are apple spice, banana-nut, pumpkin, carrot, blueberry, strawberry, fig nut, chocolate, cranberry-orange, corn and sweet potato.
There is also bread that is gluten-free, for people who have allergy to gluten. The varieties of these bread include banana-nut, corn, cinnamon, ginger, and almond. These breads are usually made of rice flour, which is gluten-free flour. When it comes to picking your starchy carbs, it's important to pick ones which are as natural as possible and the least processed. It's better to buy whole wheat bread than white bread just like brown rice is healthier than white rice. These are considered "whole foods" and are jampacked with fibre and in general are better for weight-loss. Many people think that they have to cut out carbs altogether but in reality one need to eat them at least twice a day: once at breakfast and again before workout.
Benefits of whole wheat vs white
Choosing to eat whole wheat bread over white bread can harbour many health benefits, as the wheat grain is able to keep its original source of nutrients. Some include:
- Excellent source of dietary fibre.
- Can help protect the heart by reducing cholesterol and lowering the risk of heart disease.
- Can help a person lose weight, as whole wheat gives a sense of fullness with fewer calories.
- Whole wheat bread also takes longer to digest and converts slower into sugar, so the person can stay fuller and energetic longer.
- For those who are watching blood sugar levels, whole wheat bread has a lower glycaemic index than white bread.
- Has a myriad of B vitamins (including thiamin, riboflavin, niacin, and folate), which are important in metabolism.
- Other nutrients include iron, magnesium, and selenium.
Minding variations
Manufacturers can use marketing tactics to confuse consumers on the quest of finding whole wheat bread. Here are other variations that often get confused with whole wheat bread, but may not be made of whole wheat:
White whole wheat bread: This is a relatively new bread label that can be confusing. Traditional whole wheat bread is brown in appearance, but a new strain of wheat can make white bread that is still made with whole wheat grains. While it is the same nutritionally, be sure to carefully examine the ingredient label to verify they used whole wheat grains. When in doubt, just go with traditional whole wheat bread.
Wheat bread: Wheat bread, made from wheat flour is made with milled wheat, which no longer has the bran and germ of the whole grain wheat, which holds the important nutrients found in whole grains. This term may be confusing, so be sure to look for “whole wheat flour” instead of just “wheat flour.”
Multigrain bread or “made with whole grains”: If the ingredient or package does not list whole grains as the first few items, multigrain bread can be made with more than one type of milled grain, and only contain a very small portion of whole grains. In fact, wheat may not be one of the grains at all, so you will not be reaping the nutritional benefits of whole wheat grains.
Brown colored bread: Just because a loaf of bread is brown in appearance does not mean that it is made with whole wheat. Manufacturers can use coloring agents or molasses to add colour to their bread, so it can actually be white bread in disguise.
“High in fibre”: Manufacturers may add additional fibre to their bread, but it does not make it whole wheat bread. It can be white bread with added fibre.
“Unbleached” or “enriched” white flour: Just because it is unbleached or enriched does not make it whole wheat flour. They are merely refined white flour with a fancy term.
Stoneground wheat: There is no legal definition to what “stoneground” means, so be sure to check the ingredient list and look for “whole wheat” on the packaging.
Low GI diet
Those who eat five slices a day are almost twice as likely to develop the most common form of kidney cancer compared to those who have one-and-a-half slices. Scientists put the cause down to refined cereals triggering a surge in blood sugar and insulin levels, which is thought to fuel cancer cell growth. People should particularly cut down on white bread, which causes the biggest rise in blood glucose levels, and opt for whole meal varieties instead. The study also adds to the mounting evidence of the health benefits of following a low GI diet. This involves avoiding processed and refined foods, such as white bread which have a high Glycaemic Index. Whole grain foods are classed as having a low GI value as they lead to slower release of sugar into the blood stream.
These provide quick energy that one can use to make the most out of one's day. Knowing the difference - good carbohydrates vs bad carbohydrates i.e whole vs processed, is a very important part of creating the perfect diet that fits one's lifestyle. This is the fastest way to lose weight quickly without using a fad diet that restricts one too much and drives one crazy. "Does white bread make you fat" is a common diet question and making healthy food choices for weight-loss means picking whole foods over refined ones.
We have reason for great hope for the future of the bread and confectionery trade. Many earnest minds are devoting both time and money to the development of this important industry, and their efforts cannot fail to result in bettering the knowledge and lightening the labour of the practical baker.
(The authors are assistant professors at Banarsidas Chandiwala Institute of Hotel Management & Catering Technology, New Delhi)
|
|
|
|
|
|
|
|
|
|