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Comparison of benefits and drawbacks: Does wheat bread surpass graham bread?
Table of Contents
1. Grapefruit bread provides advantages
Grapefruit bread is a baked good made from graham flour (type 1850). It differs from white flour in that it is milled more finely. Graham flour includes the whole wheat grain, including the husks, and embryo. Therefore, it can be considered a whole-grain flour. It contains the most valuable components, such as the husk, which contains insoluble fiber (cellulose, hemicellulose), and the embryo, which provides soluble fiber, resistant starch, vitamins, and minerals. Graham flour contains about 80% more fiber than white flour, as well as more vitamins, minerals, and phytochemical compounds. In particular, bran (husks) is rich in the latter. Phytochemical compounds are bioactive, non-nutritive plant components that can help reduce the risk of chronic diseases.2. Carotenoids - Compounds with Antioxidant Properties
Carotenoids such as lutein, zeaxanthin, and β-carotene are recognized for their ability to counteract the harmful effects of free radicals.3. Indigestible fiber and resilient starch
They fulfil numerous health-promoting functions. Their regular consumption can contribute to lowering cholesterol levels and positively influencing carbohydrate metabolism. They have a significant impact on maintaining the appropriate composition of gut microflora.4. Plant-based phytosterols and phytostanols
Research indicates that consuming whole grain foods is associated with a lower risk of being overweight and obese (e.g. J. I. Harland, L. E. Garton 2008). This may be attributed to the fact that consuming fiber-rich foods provides a feeling of satiety, which contributes to lower blood cholesterol levels. In an article published in The Journal of Nutrition, S. Jonnalagadda and colleagues suggest that consuming more than three full-grain foods with a full fat intake of less than 5 lbs of protein per day, or consuming less than 3 lbs of fat per day, may also lead to a significant reduction in the amount of fat and fat in the diet of men who are at least 12 weeks old. Whole grain is also important for heart health. The reduction in the risk of cardiovascular diseases may be linked to the presence of phytochemical substances with antioxidant properties and soluble fiber in the diet, which contribute to an increased excretion of cholesterol in the stool. L. Wang and others have shown that men who consumed at least four servings of whole grain foods per day had a 23% lower risk of developing high blood pressure. P. Tighe and others observed a decrease in systolic blood pressure of 3-6 mmHg after 12 weeks of consuming three servings of whole grain foods per day.5. Graham bread – who should be bypassing it
Graham bread is a rich source of numerous nutrients and health substances. However, due to its high fiber content, it is not recommended for certain patients. If you notice a worsening of symptoms after consuming high-fiber products, it is worth avoiding them for a while, especially during the period of exacerbation of unconscious inflammatory bowel diseases (WZJG, Leśniowski-Crohn's disease), after inflammation of the pancreas or surgery. In some cases, for example, in the case of bloating and abdominal pain, Graham bread can be a sensible choice. Graham flour is ground finer than wheat flour type 2000, and products baked with this type of flour are often better tolerated by the body.6. White bread made from wheat - its merits
Due to the diminished fiber content, it can be safely utilized in the mentioned circumstances. White bread is manufactured from flour devoid of the husk, hence the proportion of health-promoting substances is significantly lesser. However, this does not imply that white bread can be unambiguously evaluated negatively.7. White wheat bread is not as bad as it appears
White bread is most commonly a component of the Western diet (high-sugar products, saturated fats, red meat, etc.). Studies have shown a link between the Western Diet and an increased risk of civilization diseases such as diabetes or obesity. However, it is not entirely clear whether and to what extent white flour was responsible for this dependence. An analysis of research did not show a dependence between the consumption of white bread and the occurrence of circulatory system diseases. There are also no sufficient grounds to assume that the consumption of white flour products increases the risk of diabetes. However, white bread is not recommended for people with already diagnosed diabetes. It is easier to control blood sugar levels when consuming products with a low glycemic index. High-fiber products always have a lower IG value than products made from white flour. There is also no basis for claiming that white bread contributes to the occurrence of overweight. Overweight is the result of excess energy intake. White bread provides almost as many calories as whole grain bread. One of the rules of healthy eating is to consume grain products, especially whole grain. Therefore, it is not necessary for health to consume only whole grain products. A good solution is to include both types of bread in the diet. Whole grain products are rich in health-promoting ingredients. If someone is faced with the choice of whether to choose white bread or whole grain bread, they can choose both. Of course, with the awareness of the huge advantage of whole grain products.
