2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50
No matter what flour bread is made of, it is the most consumed food in the world. Many nations prepare it according to their own recipes, and because of its ease of preparation and availability, it still remains an indispensable product in everyday life.
How much protein, fat and carbohydrates in bread
The calorie content of bread can be different - it depends on its composition, manufacturer, type of flour, grain and other factors. Below is a table of the content of proteins, fats and carbohydrates in bread.
| Product | Proteins | Fats | Carbohydrates |
Food value |
| Bread made from premium flour | 7, 5 | 2, 9 | 51, 4 | 262 |
| Bread made from first grade flour | 7, 9 | 1 | 48, 3 | 235 |
| Bread from second grade flour | 8, 6 | 1, 3 | 45, 2 | 228 |
| Sprouted grain bread | 13, 16 | 0 | 28, 58 | 188 |
| Bran bread | 8, 8 | 3, 4 | 43, 8 | 248 |
| Rye bread | 8, 5 | 3, 3 | 42, 5 | 259 |
| Peeled rye bread | 6, 1 | 1, 2 | 39, 9 | 197 |
| Wholemeal rye bread | 6, 6 | 1, 2 | 33, 4 | 174 |
| Sowed rye bread | 4, 9 | 1 | 44, 8 | 210 |
| Oatmeal bread | 8, 4 | 4, 4 | 44, 5 | 269 |
| Wholemeal bread | 8, 7 | 3, 1 | 41 | 250 |
|
Whole grain bread |
12, 45 | 3,5 | 36, 71 | 252 |
Other utility indicators
Many diets exclude white and are accompanied by brown bread or completely limit its use. After all, everyone knows that white bread contains more calories than black or gray. But the table shows that the calorie content of white and black bread is approximately the same. As it turned out, in addition, the beneficial properties and harm depend on its composition, glycemic index, freshness.
Each bread has its own glycemic index. The glycemic index of a product indicates the rate of breakdown of carbohydrates - the lower it is in the product, the more useful this product is. For example, for wheat bread made from higher grades of wheat, it is high, and for rye bread with bran, it is low. The more bran and whole grains in bread, the slower it is broken down by the stomach.
Fresh bread is digested faster, which means that its carbohydrates are broken down faster, which leads to the appearance of unnecessary fat in the body.
Yeast-based bread, though not very he althy, but not so harmful. Its main flaw can also be attributed to its rapid breakdown in the body - bread without yeast is digested much more slowly, which reduces the risk of obesity.
Chemical composition of wheat and rye bread
It doesn't matter how much protein, fat and carbohydrate is in the bread, if it is harmful. Fortunately, bread is rich in valuable elements and vitamins. The table below shows the composition per 100 grams of bread as a percentage of the dailynorms.
|
Chemical composition |
Wheat bread |
Rye bread |
| Dietary fiber | 12 % | 29 % |
| Vitamin PP | 29 % | 27 % |
| Vitamin E | 1 % | 2 % |
| Vitamin K | 3 % | 1 % |
|
Vitamin B5 |
9 % | 9 % |
|
Vitamin B1 |
31 % | 29 % |
|
Vitamin B2 |
18 % | 19 % |
|
Vitamin B4 |
3 % | 3 % |
|
Vitamin B6 |
4 % | 4 % |
|
Vitamin B9 |
28 % | 28 % |
| Sodium | 39 % | 51 % |
| Calcium | 15 % | 7 % |
| Phosphorus | 12 % | 16 % |
| Magnesium | 6 % | 10 % |
| Copper | 25 % | 19 % |
| Selenium | 31 % | 56 % |
| Fluorine | 1 % | 1 % |
| Zinc | 6 % | 9 % |
| Manganese | 24 % | 41 % |
| Iron | 21 % | 16 % |
White bread
Bread began its existence in Egypt and was originally considered food for the rich. Unfortunately, this product only makes up for a person's needs in calories, but does not provide much benefit. Even though the nutritional value of this bread is high, it mainly consists of water, flour and yeast. It can be prepared from the highest, first or second grade flour. Optionally, banana, potatoes and other vegetation are included in it in order to change the usual taste.
100 grams of white bread contains more than 30% of the daily requirement of vitamins B1 and B3, iron and sodium, as well as about 50% of the daily requirement of manganese and selenium.
The disadvantages of this bread include a high glycemic index, which contributes to the formation of fat in the body, and in women leads to cardiovascular disease. It contains a large amount of harmful starch and gluten. As it becomes clear, wheat bread has a high calorie content and limited usefulproperties.
Rye bread
It is also called "black", attributed precisely to the Russian people. Until Russian farmers began to use rye in making bread, it was considered a weed in Europe. The content of yeast, sourdough or other flour in it is a matter of taste.
Categorically contraindicated for a person with stomach diseases - ulcers, gastritis, heartburn, liver disease. Special attention should be paid to allergies to gluten, a type of protein.
Grey bread
Such bread is usually made from a mixture of wheat and rye flour and that is why it is called so. The main positive feature of this bread is that it combines the calorie content of white bread and the chemical composition of black bread.
Whole wheat and wholemeal bread
It is prepared, as the name implies, from low-ground flour. Whole grain flour differs from wholemeal flour in that the second grade of flour is not sifted, which is why it retains all grain particles, and hence its beneficial properties. To the touch, it is very dense and moist, which is due to large particles in the flour.
Harm of white bread
When baking bread, various additives may be added to improve the taste or appearance. The addition of E300 increases the volume of the dough and improves the taste, E406, E407, E440 help the bread stay soft for a long time.
The main reason why whitebread is considered harmful - its high glycemic index and high calorie content. Energy has time to very quickly turn into fat on the body, which has a very negative effect on the figure.
Yeast also has a negative effect on the body - it leads to calcium deficiency in the body and stimulates the formation of s alt stones in the kidneys.
Benefits of black bread
Not only black bread is useful, but bread made from durum and low grades of wheat, from wholemeal wheat. Often it is made without yeast or with sourdough, which, unlike yeast, adds even more useful properties to the bread.
This bread is high in vitamins B1, B2, B3, B9, iron, manganese, magnesium, sodium and selenium. It has a positive effect on the immune, cardiovascular and nervous systems of a person. Rye flour, unlike wheat flour, does not lose vitamins and minerals after processing.
In addition, the calorie content and glycemic index of black bread are lower than the nutritional value of white bread - for this reason, it can be considered dietary. The calories obtained from its use are evenly broken down by the body over a long period of time. This is due to the fiber, which is rich in the flour of this bread.
General tips for eating
White bread is rich in calories, so it is very beneficial for athletes after training - at this point, the "carbohydrate" window is openready to take any number of calories and absorb it without putting it off in the form of a fat reserve. In addition, 25 grams of meat contains as much protein as protein in bread. However, eating bread for those leading a sedentary and passive lifestyle will not give any benefit - it will only create a feeling of satiety for a short time, after which the feeling of hunger will wake up again.
Bread made from whole grains and wholemeal flour is very useful and enriches the body with only useful. However, it is considered to be quite coarse, which can make it difficult to digest in case of problems with the gastrointestinal tract and worsen the already painful condition of a person.
Rye bread is the best option. It is very popular among both athletes and people leading a he althy lifestyle. In addition, it is much more useful if it is prepared on the basis of sourdough. It can help with dysbacteriosis and stomach diseases.
Conclusion
It doesn't matter how much protein in bread, carbohydrates and fats. More importantly, how much benefit it brings. It can contain 200 calories and lead to obesity, when other bread contains the same number of calories, but has only a positive effect on the body. Now we can conclude that the calorie content and useful properties of wheat bread leave much to be desired.
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