Bread: benefits and harms to the body

The benefits of bread largely depend on what kind of flour it is baked from. Stores sell white, whole grain, dark, yeast-free, bran bread. Due to the variety of species, it is often difficult to make the right choice. We will tell you about how bread is, how it is useful for the body, and in what cases it can be harmful.

The history of the appearance of bread in nutrition

Bread has a rich and long history: since ancient times it has been considered one of the main products, without which it is impossible to imagine a meal. Before the cultivation of cereals, it was made from wild plants. Ancestors used the fruits of trees and shrubs, adding water to them. More familiar to us grain bread appeared about 15 thousand years ago, they began to make it on the territory of modern Asia. 

Initially, bread consisted of a toasted gruel, which included crushed grains. It was baked in the form of cakes. Then the grains began to be pre-fried on fire, and only then they prepared a mass for baking bread from them – this way it turned out much tastier.

Baked bread appeared when hand mills and mortars were invented. And yeast bread was first baked in Egypt, noting that such cakes are much more magnificent and more palatable.

Types of bread

The variety of bread depends not only on the flour from which it is made, but also on the method of preparation.

White bread

The most high-calorie of all types of bread is made from refined wheat flour. In a small amount, it will not harm the body, but people with impaired carbohydrate metabolism should give up white bread. The product is rich in protein content, has a high glycemic index and, with constant eating, removes calcium from the body. It is necessary to introduce such bread into the diet with caution, observing the reaction of the body.

Rye bread 

Rye bread has fewer carbohydrates than white bread. It is also less high-calorie: about 200 calories per 100 grams. Rye bread is rich in fiber, trace elements and vitamins; one of the most important amino acids for the body – lysine – is contained in it in large quantities. In terms of composition and benefits for the body, this bread is preferable to white bread: it contains much more calcium, magnesium, and iron. It can be included in the diet of children, the elderly, those who suffer from type XNUMX diabetes.

Black bread  

As a variety of rye bread, brown bread also has benefits for the body. It is made from rye flour, sometimes adding wheat to it. Although the biological value of black bread is higher than white bread, it is less digestible. For a darker color, dyes are added to brown bread: this is done only for the sake of the beautiful appearance of the product. 

Unleavened bread

High nutritional value with low calorie content makes yeast-free bread a dietary product. It contains B vitamins, amino acids and vegetable fiber. From the name of the bread, it is clear that yeast is not used in its preparation. Instead, bread is made with sourdough, which is quenched with soda. One of the downsides is that it should be eaten with caution by people with diseases of the gastrointestinal tract.

Yeast bread 

Bread made with yeast spoils rather quickly. Manufacturers add stabilizers and other substances to it to help maintain the presentation for as long as possible. 

Whole wheat bread

It is considered to be the most ancient type of bread: it was from such flour that the first bread was made by the inhabitants of Asia. Whole-grain bread is made from special flour: during its preparation, all grinding products go into the dough. That is why bread has such a name. Whole grain bread has slightly more calories than rye bread: 245 calories per 100 grams. But at the same time, it is more useful than varieties of bread made from premium flour.

 – If you choose between wheat and whole grain bread, then, of course, the second option is better, because when baking it, flour is used, in which part of the grain shell is preserved. Accordingly, there are more vitamins, minerals, and such bread has a lower glycemic index: the ability to increase blood sugar levels after eating, says Marina Kartashova, endocrinologist-diabetologist of the highest category, nutritionist.

Borodino bread

The color of Borodino bread is dark, often close to black or black. It is made from rye flour, therefore it is considered a kind of rye bread. 80% of the flour in Borodino bread is made from rye, and 20% from wheat. In addition, the bread differs in taste from others due to the spices in the composition. In terms of calories, it is lower than white bread, and contains four times more vitamin B1, which is necessary for the stable functioning of the nervous system.

Bran Bread 

It is baked from flour containing bran: this is the name of the hard shell of the grain. Depending on the flour on which bran bread is baked, wheat, rye, rice and even buckwheat are distinguished. Bran contains a large amount of fatty acids, calcium, iron, zinc, magnesium and other trace elements. Bran bread, unlike white bread, does not affect blood sugar levels and satisfies hunger for a long time.

Corn bread 

Cornmeal bread is also rich in nutrients. It contains all B vitamins, iron, calcium, fluorine, iodine. The calorie content of this type of bread is much higher than rye bread: due to the fact that corn and wheat flour are mixed during the cooking process. The texture of the product is soft and porous, and its yellow color is especially liked by children.

malt bread 

Malt obtained by grinding sprouted and dried grain. When baking malt bread, different varieties of malt are used: most often it is barley malt. But on sale you can find bread made from wheat, rye and buckwheat malt. The color of such bread is dark, and the taste is pronounced and rich. In terms of calories, it can be compared with rye, and in terms of benefits – with yeast-free. 

The composition and calorie content of bread

Bread is made from flour, water and salt. Yeast is also added to yeast, and, for example, cumin, coriander and other spices are added to Borodino. As a part of wheat, rye and black bread there are vitamins of group B, vitamin A, C, E, PP. Micronutrients such as calcium and magnesium are found in large quantities in whole grain bread. Bread also contains iron, which helps carry oxygen throughout the body, and iodine, which is an integral part of thyroid hormones.

Plant fiber, amino acids and minerals found in various types of bread are also important for humans. Their digestibility is influenced by taste, appearance and basic diet: the more varied it is, the better both white and black bread will be digested.

White bread

Rye bread

Whole wheat bread

The benefits of bread

The basis of bread is carbohydrates, which are an integral part of the human diet. Without their entry into the body, the human body will not function normally: after all, it is carbohydrates that bring the energy necessary for life. White bread contains more carbohydrates than whole grain or rye bread. 

Studies have shown that people who eat 70 grams of whole grain bread per day, compared with those who eat no bread at all or eat less bread, have a 22% risk of premature death, a 20% lower risk of developing various types of cancer. . (one)

Bread is rich in fiber, which helps maintain the condition of the gastrointestinal tract in order. High-fiber foods prevent diseases such as cancer or obesity. 

Feelings of depression, despondency and melancholy can be relieved by a slice of freshly baked bread with fresh vegetables. Carbohydrates increase serotonin levels: it improves mood and reduces cravings for unwanted snacks. (2) 

For the health of the nervous system, the intake of B vitamins is important. Most of them are found in black bread. In addition, it satisfies the human need for copper and zinc by 35%.

Studies have shown that whole grain and yeast-free bread, when eaten regularly, can reduce the risk of death from cardiovascular disease. Not only bread, but also other whole grains, when eaten three times a day, are beneficial. (3) 

In addition to carbohydrates, bread also contains protein: a building component of all tissues. The grains used to make bread flour contain digestible protein. Most protein in oatmeal and rye flour. On the shelves you can find bread with this composition.

The benefits of bread for women 

Pregnant women are advised to eat black unleavened bread: it will bring great benefits. The product supports the cardiovascular system, prevents anemia and has a beneficial effect on the development of the fetus. In addition, unlike white bread, it has a high nutritional value, and the number of calories is not so high.

It is better to eat no more than 150 grams of black bread a day, and even better – dry it in the oven. So it will be better absorbed.

The benefits of bread for men

With regular consumption of rye bread, the risk of developing malignant tumors is reduced. Those men who eat black and rye bread instead of white are half as likely to develop diabetes. 

Protein in the composition of bread helps to develop muscles, and carbohydrates saturate the body with energy. A sufficient amount of bread per day (150-200 grams) satisfies hunger for a long time. By the way, with great physical exertion, men can consume up to 500 grams of rye bread per day.

The benefits of bread for children 

Bread can be tightly introduced into the diet after three years. Until this age, it is recommended to give it in a softened form, after seven months, children can be offered to gnaw wheat crackers.

Yeast-free bread is best absorbed in children, up to three years it is better to refuse to eat rye bread, even in a softened form. The fact is that it contains complex carbohydrates that the baby’s body is not yet able to digest to the end. Whole grain and bran bread should be given with caution to children with sensitive intestines.

100 grams of bread per day can become part of the child’s diet, contributing to its development and the functioning of the body. Vitamins and microelements in the composition will keep various systems in good condition: digestive, cardiovascular, visual, and carbohydrates will saturate the baby with energy for active everyday life.

Bread harm

White bread is considered the most harmful of all types: it has a high glycemic index, a large number of calories in the composition, a high content of gluten and chemical preservatives. With all this, if you eat 100 grams of bread a day for a person who does not suffer from celiac disease (gluten intolerance) or diabetes, there will be no harm to the body. In moderation, white bread provides the body with energy: for a healthy person without contraindications, this is necessary.

“Bread made from gluten flour, of course, cannot be eaten by people who have gluten intolerance,” adds Marina Kartashova. – Some doctors advise limiting consumption by more than twice, but not completely refuse: it all depends on the condition of a particular patient. If we are talking about gluten-free bread, then there are contraindications. This is especially true for soft and freshly baked bread. It should not be eaten by people with hyperacid diseases of the stomach (with high acidity). In this case, it is better to use oven-dried bread.

Despite the fact that rye and black bread are better than white bread in composition and calorie content, they also have their drawbacks. You can not eat these types of bread with inflammation of the esophagus, pancreatitis, thrush and stomach ulcers. Do not eat rye bread with tea: this makes it difficult to digest.

The use of bread in cooking 

The aroma of freshly baked bread is hard to resist. You can make it at home: most of the time is spent on baking yeast bread. If you decide to bake Borodino, do not forget to buy cumin and coriander. Bread can be used to make sandwiches, salads and soups. Or simply eaten as an accompaniment to main dishes.

Rye bread 

With a crust and a pleasant mild taste of rye flour: do not forget to preheat the oven before cooking

Add yeast, salt, sugar to the sifted flour and mix well. Pour water into dry ingredients and knead into a smooth dough. Put in a warm place for 1,5 hours. After that, pour in sunflower oil and knead the dough again. 

Grease a baking dish with sunflower oil and lightly sprinkle with flour. Put the dough into it and put it in a warm place until it doubles in volume. Put the bread to bake in an oven preheated to 200 degrees for 15 minutes, then reduce the temperature to 160 degrees and bake for another 30 minutes.

Yeast-free bread on kefir

Cooking it is easier and faster than yeast bread. And in terms of taste, it is in no way inferior to the usual yeast version.

Add baking powder and salt to room temperature kefir, mix well. Beat in the egg and add the sifted flour, stirring constantly. Knead the dough by brushing your hands with sunflower oil. Form a ball from the dough, make a longitudinal and transverse cut. Put it on a baking sheet and let stand 15 minutes.

Bake for 30-35 minutes at 180 degrees. Let the bread cool well before eating.

How to choose and store bread

There should be no cracks, dents or dark spots on the surface of the bread. In structure, ideally, it is homogeneous, and when pressed, it is soft, but at the same time retains its shape. If the bread crumbles, it means that low-quality flour was used in its manufacture or the cooking technology was violated.

You can store bread in a bread box, standing in a bright place. It should be periodically cleaned of crumbs and washed from other contaminants. It is better not to store bread in dark damp cabinets: it can spoil too quickly. If the product is nearing the end of its expiration date, but you haven’t had time to eat it, put the bread in the refrigerator. This will extend the shelf life by a couple more days.

Surplus bread can always be dried in the oven: crackers are stored for a long time. They can be used for cooking, given to children and eaten as a snack.

Popular questions and answers 

Answered questions Marina Kartashova, endocrinologist-diabetologist of the highest category, nutritionist.

Sources of 

1. Geng Zong, Alisa Gao.Eating more whole grains linked with lower mortality rates 2016. // URL: https://www.hsph.harvard.edu/news/press-releases/whole-grains-lower-mortality-rates
2. Simon N. Young. How to increase serotonin in the human brain without drugs // 2007. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/
3. Guo-Chong Chen и другие. Whole-grain intake and total, cardiovascular, and cancer mortality: a systematic review and meta-analysis of prospective studies // 2016/ URL: https://pubmed.ncbi.nlm.nih.gov/27225432