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18 November 2007
wholemeal bread for diet
Its been quite some time since i've switched to eating wholemeal bread, instead of white bread, simply because wholemeal bread is the more healthy choice due to its germ and bran. To put it even simple, white bread is refered to be a junk food compare to wholemeal bread, White makes you fat, thats for sure.
White bread is bread made from wheat flour from which the bran and germ have been removed, in contrast to whole wheat bread made from whole wheat flour, in which these parts are retained and contribute a brownish color. In addition, this white flour is generally bleached using potassium bromate or chlorine dioxide gas to remove any slight yellow color and make its baking properties more predictable.
White bread is often criticized for being less nutritious than other breads. Most of the vitamins inherent in wheat are removed along with the germ or destroyed in the bleaching process.
White bread is also criticized for being too easily digested, resulting in more drastic rising and falling of blood sugar and insulin levels than results from eating slower digesting whole grain breads.
Most commercial white bread contains little dietary fiber when compared to bread which includes bran. A low fiber diet is linked in some instances to cases of both constipation and diarrhea.
Why is the color of white bread so white when the flour taken from wheat is not?
It’s because the flour used to make white bread is chemically bleached, just like you bleach your clothes. So when you are eating white bread, you are also eating residual chemical bleach.
In the process of making flour white, half of the good unsaturated fatty acids, that are high in food value, are lost in the milling process alone, and virtually all the vitamin E is lost with the removal of wheat germ and bran. As a result, the remaining flour in the white bread you buy, contains only poor quality proteins and fattening starch.
But that is not the whole story as to the loss of nutrients. About 50% of all calcium, 70% of phosphorus, 80% iron, 98% magnesium, 75% manganese, 50% potassium, and 65% of copper is destroyed. If that is not bad enough, about 80% thiamin, 60% of riboflavin, 75% of niacin, 50% of pantothenic acid, and about 50% of Pyridoxine is also lost.
White bread is made is from wheat flour from which the bran and germ have been removed. This is where much of the nutritional bread value is. White bread is lower in zinc, fiber, thiamin, niacin, trace elements and "good" fats and oils. White bread in many countries has to be fortified with vitamins and minerals *by law* during the bread making process. These are usually sprayed into the mix. It's somewhat ironic that the nutrients that are removed from wheat are re-added by this means.
Eating lots of white bread raises the risk of a cancer that kills thousands of Britons every year, according to new research.
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 wholemeal varieties instead.
You'll have to google it to get a full rundown, but basically: high glycemic = insulin spike = peaks = troughs = fat cells not giving up the booty. Also, intense cravings after the crash.
Eating a slice of white bread is akin to eating pure sugar.
You have to get your blood sugars at an even keel for your fat cells to release the fat they are storing.
Another way to think of it is that white bread is typically made from finely ground flour and whole wheat bread is made from coarser flour. Now, remember chemistry class? What is one way of speeding up a chemical reactions? By increasing surface area; grinding, pulverizing the components. Since white bread is made from finer flour, it's quite a bit easier for your body to digest it and turn it from bread into glucose. Wheat bread takes a little longer to digest and this longer process causes a slower and much lower change to glucose.
Also, remember that 'wheat' breads that do not say that they are 'whole wheat' are a mixture of enriched white flour and whole wheat flour, and so will likely have less fiber than whole wheat breads. 'Whole wheat' will be listed as the first ingredient if the bread is made from 100% whole wheat.
People who ate whole grain foods, such as brown bread, did not have the same gain in waist size, the scientists at Tufts University in Boston found.
This might be because whole grain foods are higher in fibre which give a feeling of fullness so you eat less, say Professor Katherine Tucker's team.
The people who ate a diet of predominantly white bread saw the biggest increases in their waist measurement.
In a year their girth increased by an average of about a centimetre, which was three times more than people who ate a healthy diet that was high in fibre and whole grain foods such as brown bread.
The process to make white bread involves removing the hard outer portion of the grain, thus removing much of the vitamins and minerals.
It is sad that in the process of making white flour, all nutritional benefits of the grain is removed just so we can have bread that looks white and tastes like cardboard.
Modern white bread is bad for your longevity, health and happiness – It should be avoided, ESPECIALLY by adults and by everyone who is overweight or has high blood sugar.
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