Wholemeal bread: how to choose a good product

Wholemeal bread is already part of the diet of most people who maintain a good diet in their daily lives. The positive side is that, in supermarkets across the country, you can find a huge variety of these breads. But, anyone who thinks they are all the same and equally healthy is wrong.

Jackeline Taglieta, a nutritionist graduated from the University of São Paulo (USP) and post-graduated in Clinical Functional Nutrition from Unicsul, explains, first, that the difference between wholegrain bread and white bread is that the latter is made only with refined flour. “The whole grain has whole wheat flour and may contain other whole grains in the composition, such as oatmeal, quinoa, amaranth, etc.”, she says.

“Thus, wholemeal bread has a higher content of fiber, vitamins and minerals (when the cereal undergoes a refining process, it loses most of its nutrients and practically all the fiber)”, adds the nutritionist.

The benefits of wholemeal bread

Jackeline explains that whole-grain bread, as it has more nutrients, nourishes the body. “And because it has more fiber, it helps with satiety and glycemic control, contributing to weight control and preventing diabetes and abdominal fat gain,” he says.

Consumption

But should all people looking for a healthier diet opt ​​for whole grain breads? And in terms of quantity, how many slices can be consumed per day?

Nutritionist Jackeline explains that the recommendation is very particular. “Not all people should use wholemeal bread (for example, those with gluten sensitivity, as wheat has this item). The amount should also be planned according to each person’s energy need,” she says.

“Anyway, those who can make use of wholemeal bread, should not exaggerate the amount, as it is an energy food and excess can lead to weight gain”, adds the professional.

Choosing Wholemeal Bread

Currently, there are several types of wholemeal bread for sale. How to know, in fact, which is integral? What is the healthiest option? What to look for on labels?

Jackeline Taglieta points out that you need to look at the ingredients list. “And the first ingredient on the list should be ‘whole wheat flour’ or ‘oatmeal’ or ‘rye’. However, some breads that have refined wheat flour as the first ingredient, have a good amount of fiber because they are added to dietary fiber. Also look at the amount of fiber in the nutritional table. Choose breads with the highest fiber content and preferably one that has some whole grain cereal as the first ingredient,” she explains.

“Another important guideline is to check the ingredients list to see if the bread doesn’t have ‘hydrogenated vegetable fat’. Some wholegrain breads have it and this is a fat that impairs glycemic control and contributes to the development of cardiovascular diseases and weight gain”, adds the nutritionist.

Below you can see the benefits of some types of whole grain breads:

Wholemeal bread with oatmeal

As nutritionist Jackeline explains, oatmeal is a cereal that helps control cholesterol.

Wholemeal bread with flaxseed

“The flaxseed adds more fiber and also omega-3 to the bread”, says nutritionist Jackeline.

bread with rye

Jackeline explains that rye has no specific benefits, other than the fact that it is a whole grain, rich in fiber and nutrients, like wheat.

bread with quinoa

“Quinoa is a whole grain cereal that is richer in protein than the others (as is amaranth). And it is still very rich in minerals. Thus, it enriches the bread in vitamins, minerals and proteins in general”, explains the nutritionist.

Whole grain bread

“Grains is a generic name given to flaxseed, wheat germ, quinoa, oats, sunflower seeds, in short, which includes cereals, seeds. There are breads that have nuts, macadamia nuts, which are oilseeds, but that are usually placed as if they were grains too”, explains Jackeline.

light wholemeal breads

According to the nutritionist, light wholegrain breads are also good options. “They have fiber and nutrients like other wholegrain breads, with the benefit of many of them having no sugar in their composition and having a lower fat content”, she explains.

In addition to those mentioned, Jackeline Taglieta points out that there are other types of wholegrain breads. “There are gluten-free breads (which are made with brown rice flour, or with the addition of grains); German bread, which is a compact bread; and the wholemeal Swedish bread, which resembles thin toast,” she says.

Knowing all this information, it is easier to find the best whole grain bread for your diet. Jackeline once again highlights the importance of always looking at the ingredient list and paying attention to the amount of fiber in the product to make a good choice.

But, if you still have doubts, always remember to consult a nutritionist who can indicate the best products for your case!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.