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HowToPreventHeartDisease.com |
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Why Should People Eat More Brown Bread? More and more people are consuming brown bread instead of the ordinary white bread because people believe brown bread is healthier for them. Brown bread, sometimes also called wholemeal, whole wheat or wholegrain bread, usually means the bread is made of unrefined whole-wheat grains. In other words, in the process of making brown bread, the bran and germ of the wheat flour are not removed. Compared to white bread, brown bread usually contains more fiber, vitamins, minerals, antioxidants and phytochemicals (antioxidants). Some white breads are now enriched with Vitamin B1 (thiamine) and B3 (niacin), as well as fiber and minerals (iron and calcium). As such, some enriched white breads might have higher calcium levels than brown breads. However, brown bread still has higher soluble and insoluble fiber content than white bread has. Soluble fiber, especially beta-glucans and psyllium, has been found to significantly reduce the amount of cholesterol in the bloodstream and so the risk of cardiovascular disease. Soluble fiber also helps slow down food digestion and create early satiety that discourages overeating. It, too, slows down the absorption of sugar into the bloodstream after meals that keep blood sugar levels under control. On the other hand, the insoluble fiber helps make bowel movements regular and prevent constipation. It has also been linked to a reduced risk of developing colon cancer and diverticular disease, which is a condition in which "pouches" form in the wall of the intestine.
Because of its less refining, wholegrain bread has higher fiber content and a lower glycemic index (GI). By not removing all of the bran and germ, wholegrain bread has retained nutrients like folate, thiamin, niacin, Vitamin E, magnesium, phosphorus, potassium, iron, zinc, trace minerals and phytochemicals (antioxidants) like lignans, saponins and phytates. Wholegrain bread also has a lower GI that indicates a lower sugar absorption rate into the bloodstream from the breakdown of carbohydrates. Bread with a lower GI is suitable for diabetics. Nevertheless, diabetics should still need to control their carbohydrate intake as lower-GI bread might still contain a similar amount of carbohydrates as high-GI white bread. The best thing to do is to check the nutrition information panel for the carbohydrate level to determine the amount that is suitable to be consumed for a meal. Those with diabetes should consult their dietitians if they are unsure of their carbohydrate allowances. Wholegrain breads also lower blood pressure, one of the most important risk factors for heart disease. A study found men who ate more than 7 servings of whole grain breakfast cereal a week had a 19 percent lower risk of high blood pressure, comparing to those who ate one or less. Another study also indicated that women eating whole grains instead of refined grains could substantially lower their blood cholesterol, triglycerides and blood pressure. Meanwhile, whole grains also reduce markers of inflammation. Asthma, for instance, is one inflammatory condition that might be eased by consuming whole grains. Of course, there could be others, too. A study reported that whole grain barley, brown rice or a combination of the two lowered markers of inflammation in the gut. Whole grains might also lower levels of C-reactive protein, a marker of inflammation that has been linked to heart disease and Type-2 diabetes, as well as problems in pregnancy such as premature birth, preeclampsia and fertility problems. More importantly, whole grains help people to live longer. According to a study of more than 40,000 postmenopausal women, those who consumed between 4 and 7 servings a week of whole grains had a 31 percent lower risk of dying from causes other than cancer or heart disease, compared to those who had consumed few or no whole grains. One word of caution, the bread appears brown does not mean it is made of whole wheat or whole grains. It could be white bread with added coloring or processed sugar like caramel. So, people should check the ingredients list before buying.
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