Whole Wheat Bread Benefits and How to Pick a Good Loaf
Whole wheat bread benefits include more fiber, less fat and cholesterol, and a lower disease risk. Learn how to spot a genuine whole grain loaf.
Although rice is the staple food of Indonesians, many people, especially in urban areas, now eat bread for breakfast or pack it for school or the office in place of rice. One reason is that bread is easier to carry and eat on all kinds of occasions.
Most Indonesians are familiar with white sandwich bread (roti tawar), which is easy to find in shops and supermarkets. Few consumers, though, eat whole wheat bread, which is darker and browner than the white bread they usually buy. Yet whole wheat bread has a long list of benefits and is far healthier than ordinary white bread. Here are some benefits of whole wheat bread, plus tips for choosing a good quality loaf.
Benefits of whole wheat bread
- High in fiber and nutrients
The whole wheat bread meant here is bread made from whole grain wheat and rich in fiber. Whole grain wheat still has its germ, endosperm and bran, and these three layers make it high in fiber. White bread, by contrast, is made only from refined wheat, meaning the endosperm without the germ and bran. Besides fiber, whole wheat bread also contains protein, antioxidants, magnesium, iron and B vitamins, all of which are very good for the body.
Read also: Starting a Roti Bakar (Grilled Bread) Business and Making It a Success
- Low in fat and cholesterol
Besides being rich in nutrients, whole wheat bread is also low in fat and cholesterol. That makes it a good choice for people on a weight-loss diet or people who are avoiding cholesterol.
- Lowers the risk of various diseases
Thanks to its high nutrient and fiber content and its low fat and cholesterol, whole grain bread is very good for people with diabetes, heart disease and obesity, and for people with some types of cancer.
Tips for choosing and eating whole wheat bread
Keep the following tips in mind so you do not pick the wrong whole wheat bread.
- Do not go by looks alone
Do not rush to buy a loaf just because it looks like whole grain bread, with a brownish color and a slightly coarse texture. Even if the package says whole wheat, still check the ingredients. Dishonest producers often fool consumers by making ordinary bread from refined wheat flour, adding coloring, and labeling it whole wheat.
- Do not be fooled by ads
Do not easily believe ads claiming that a bread is high in fiber and made from 100% whole, natural wheat. If the bread is made only from refined wheat mixed with dark wheat flour, its fiber will not be as high as that of whole wheat.
- Do not eat too much whole wheat bread
Although the benefits of whole wheat bread are good for your health, eating too much of it can mean taking in too much sodium. Anything beyond the right amount is not good for the body.
- Balance it with other healthy foods
To get the most from whole wheat bread, pair it with nutritious foods such as vegetables and eggs.
Read also: Sari Roti
