BREAD - so many options!.... which one is best?
🥉White (high fibre/high iron/low GI)
✅wholegrain bread contains the entire grain: the bran (outer layer), endosperm (starchy middle layer) and germ (nutrient rich inner part)
✅rich source of nutrients and a variety of soluble, insoluble fibre and resistant starch
✅wholegrains are high in dietary fibre which helps keep us feeling full and better regulate appetite
✅dietary fibre from wholegrains is also hugely important for gut health- feeding our gut bugs (micro flora) with important nutrition (prebiotics) -which in turn nourishes our gut cells and keeps our body healthy
✅slow release carbohydrate - low GI (slow release of sugar into bloodstream)
❌Due to the grains being ground down during processing, wholemeal bread had a higher GI (faster release of sugar into the bloodstream)
✅still a good source of fibre - in fact higher often a higher fibre content than whole grain bread, but ❌ the quality of fibre isn’t as great as components of the grain are affected during the milling process
✅contains more vitamins and minerals than most white breads
❌Grain has been highly processed removing most of its nutrition except for the starchy bit.
❌The germ and bran has been removed which reduces the fibre, B group vitamins, Vitamin E and minerals such as iron, zinc, magnesium and phosphorous.
❌High GI- fast release carbohydrate
🍞HIGH FIBRE WHITE🍞
❌still highly processed lacking nutrition
✅added fibre makes them a better option to regular white bread
✅Lower GI due to the higher acidity level
❓Fibre, vitamin and mineral levels vary according to the flour used - choose wholegrain as best option
✅choose an authentic sourdough -which takes a long time to produce using a traditional starter (vs yeast) and results in an acidic and chewy bread (low GI). If you see yeast in the ingredients list, it is not as authentic.
🥇So the bottom line is wholegrain wins hands down.
🥇check for wholegrain percentage listed in the ingredients list and always aim high!
.........till next time! :)