How do you know if whole wheat bread is really healthier than white bread? In order to clarify this question and improve the quality of our daily diet, it is necessary that you can read this article to the end and you will understand some things about white bread and whole wheat bread that you may not have known about.
Understanding what whole wheat bread is
Most think, including those who are more concerned about these issues, that yes, whole wheat bread is better. And that's what they want you to believe, food vendors. But the truth can lead you into a vicious cycle.
Many " whole grain " products are just as bad as those that are not, and some are even worse. Read on and you will realize the lies they tell us, and the importance of buying whole grain.
You can further complement this information by also knowing the health risks of eating white bread.
Why do you mention that whole grains are better?
Whole grain foods have a higher amount of fiber, with a nutty taste, so they are better than white bread and other products also made with white flour. Have you noticed that white bread and these other products have the same effect of raising your blood sugar level as if you were eating sugar directly from the sugar bowl? Both are broken down into glucose in the blood, requiring a greater amount of insulin.
Whole wheat bread, however, is digested much more slowly due to its fiber content and this slows down glucose into the blood, so that the blood sugar content remains stable, with a constant supply of energy, and not those highs and lows when consuming certain foods rich in carbohydrates.
In a study published in Diabetes Care, Italian researchers found that diets high in refined carbohydrates deliver large amounts of sugar to the blood and the metabolism is strained. But the problem is solved when refined foods are replaced by whole grains.
How White Bread Affects Health
Glucose levels increasing by 600%
Researchers at the Creighton Diabetes Center in Nebraska found that when people ate a high-fiber breakfast, specifically barley, their blood sugar remained 600% lower than when they ate oatmeal, which follows believing it to be one of the best slow carbohydrate cereals you can eat. The reason? Barley has a particular type of fiber with beta-glucan that is very effective in reducing the conversion of carbohydrates into glucose.
Consuming many refined carbohydrates, such as those in white bread, is the main cause of weight gain and type 2 diabetes. In the United States, it is predicted that there will soon be 30% of the population with diabetes, so protective measures must be taken.
The best choice is whole grains
Choosing whole foods can certainly help. In fact, you can lower your risk of diabetes by 40% just by replacing some of your fast carbohydrates with whole grains, according to a recent Harvard study. And if you have some blood glucose problems, whole grains are one of the best medications for your health.
But how can we ensure that whole grains and other products are true whole grains? The thing is not so easy.
Three shoppers enter a grocery store in search of healthier bread. You see the bread called " whole wheat bread " and put it in your shopping cart. The second buyer sees a bar that is said to be " multigrain ", and to the cart. And the third takes a bread that is made "with whole grains", and decides that this is the best buy. Which of the three customers bought the healthiest bread? The answer is that none of them bought anything healthy.
Neither white bread nor whole wheat bread are good options
And it's not that it's a trick question. Rather, what it does is show the cunning of salespeople who intentionally create confusion about the products being sold.
How to get a real grain
Food manufacturers are aware that people look for the healthiest foods when shopping. They also know that white bread can fall out of favor with consumers. But the supermarket economy hasn't changed. It is still very expensive to place the real beans on the shelf. Why? Because they spoil more quickly than products made with white flour. That is the reason.
Products made from whole grain include germ, bran, and oils. Here are the vitamins, minerals and where the nutrients that support life reside, and also what attracts insects during the transport and storage phases. Because they spoil so quickly, whole grains require quick consumption and frequent replacement from store shelves.
This was a problem for millers and bakers in the old days, until they found a solution: put these problems aside, but the flour and bread also went bad. In this way the weevils and other insects no longer bothered to go to these foods, even the mice lost interest.
This strange effect was observed by biochemist who discovered pentatonic acid (vitamin B5). In the late 1960s, Dr. Williams fed one group of rat’s white flour and another group of whole wheat flour. The rats fed white flour ended up malnourished, ill and two-thirds of them died, while those fed whole grain lived without major problems.
Refined flour is good for your pocketbook, but bad for your health
Refining the white flour removes 80% of the 20 known nutrients. While products made with white flour are not good for health, they can nevertheless be kept for longer on supermarket shelves. So, it makes good profits, but it is a poor source of nutrition.
After Dr. Williams' experiment with rats, consumers began shunning white bread in favor of whole grain breads. Manufacturers sniffed the trend and responded by adding a brown food coloring and a bit of bran to the white flour, labelling it "whole wheat bread."
So today many consumers are still confused. But bakers can't fool rats. They tried feeding these white flours with bran, rye, the substitute for whole wheat, to another group of rats. They didn't do much better than white bread.
Better not fall for the propaganda of healthy foods that are not healthy
Some marketers aware of this consumer trend claim to make money from confused consumers. So, you have to know how to decipher the word code used on the labels to know if the bread is whole wheat or just a substitute.
How to identify good bread
Whole wheat bread. Translation: flour and bread may or may not be made from whole grain wheat. Don't trust the product name, but look at the ingredient list. If the first ingredient is whole wheat flour, that means the flour has been ground from whole wheat grains, not from refined or enriched flour. This is the good one.
Signs of bad bread
If the product is simply listed as wheat flour, then it is refined flour, and therefore has been stripped of its nutritional value. Refined white flour can have brown food coloring and a little added bran to give the impression that it is what it is not.
If the product is listed as made with enriched flour, the bran and germ have been removed and other nutrients have been added, but they are nowhere near as healthy as true whole grain bread.
Multigrain. Translation: This means that there is more than one type of grain in the product, but this is not a guarantee that those grains are whole.
Made with whole grains. Translation: There is a negligible number of whole grains in the product, but they want you to believe that it is enough to be beneficial for your health. But usually, it is not.
The smart purchase of whole grain products
Here are some helpful tips for buying whole grain products:
Choose bread and other labeled products like whole grains. Even better, 100% whole grain cereal. Sometimes you can find it in the frozen section because they are made with all food. Look for 100% whole grain on the packaging, with the seal of guarantee that it is whole grain.
But be careful, products labeled "basic" mean that they only have half of the whole grain.
Why not eat whole grain cereal bread?
Weigh the health benefit of consuming whole grain bread, which you can incorporate into your meals, improving your blood sugar, managing your weight and supporting your cardiovascular health.
Enjoy cereals such as oats, barley, brown rice, but feel free to eat foods made from whole grain. To get started:
· Quinoa, which provides complete proteins
· Teff, which does not contain gluten and is very rich in fiber.
· The amaranth has a high fiber content
· Farro, which contains twice the fiber and protein of whole wheat.
· Millet, very rich in manganese, magnesium and phosphorus.
All of them allow you to make products just like you do with oatmeal, and each of them offers unique nutritional benefits. The variety of whole grains is so wide that it may take a lifetime to get to know them all. And I think you will love them as soon as you try them.
For greater comfort, you can cook more products than are going to be consumed at the moment, freezing the leftovers for later use.
The whole truth and nothing more.
One thing is almost certain: as soon as consumers change their consumption habits and eat in a healthier way, charlatans are sure to emerge who find a way to get money from well-meaning shoppers.
By remembering these key concepts explained above, you can outsmart them and only eat the good whole grains for all their nutritional power.
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