I am a nutritionist, and this is the best bread that you can eat

Sometimes we demonize bread and the first thing we do when we want to lose weight is to completely exclude it from our diet. However, this is not necessarily for many reasons. Firstly, because, more than bread, what thicknesses we usually put inward. And secondly, because There are many types of breadIn addition to the field, the biggest problem of those breads that are considered worse is not that they become thick, but are not healthy. In this sense, we are all clear that Whole wheat bread This is the best option, but when choosing, we can find some shortcomings.

Therefore, the nutritionist of the University of Technology Swinburn Margaret Murray Published an article in Talk in which it gives some tricks. It is important to remember that in relation to the legislation Australian and unreasonSince she lives and works in Australia. However, what is great here is also in Oceania.

The only thing that changes is that not all countries legitimate the same thing that is known as inalienable bread and what is not. Let’s see what Rules in SpainBut let’s start from the very beginning.

What is integrated bread?

All bread is in whose development Entire grains were used. This means that its three layers are included: Perikarp, endosperm and embryo. The first, also known as Bran, is the most external layer and is characterized by a large content Fiber, minerals and vitamins. On the other hand, the embryo is an embryo, since the grain grain is precisely seeds. Very rich Lipids Finally, endosperm is the central part, and its main component is starch. All carbohydrates.

All bread can be Full grain or whole grain flour. Both in one case and in another, grain grain with all these components are used. The only difference is that on the first you can see the grain at first glance, and in the second – the earth.

He is much healthier than the one that is known in colloquial speech like white bread. In this only EndospermThus, basically the carbohydrate groove gives us. Starch, once broken, becomes A lot of glucose moleculesSo the peaks of sugar are generated, demanding release A large amount of insulinIf this happens regularly, the time comes when more and more insulin is required to such an extent that it will never be enough. This is what is known as Insulin resistance And it can be a prelude to diabetes.

Logically, given this, whole grain bread is much healthier. But what exactly is called integral bread?

Not everything is worth it

In the past, the marking of bread in Spain may indicate this as an integral simple one, having a part of a full of grain flour.

Nevertheless, in 2019, the royal decree 308/2019 was implemented, which contains only 100% complex flour, is defined as whole grain bread. If there is only one part, the percentage should be indicated. This helps consumers make a much more informed choice.

On the other hand, other interesting points were added in the same royal decree, such as this, in the case that integral bread was prepared with Mess Mass, It should also continue with integral flour. It is also noted that the definition of an “integral” can be replaced by a “full grain”.

However, with the latter, it is necessary to indicate something very important, since the full grain does not mean the same as the same as Multicereales or with full grainsSometimes there is bread that is made with non -integrated flour, but Full grains are added So your appearance is more rustic. The bread base is still rich in exquisite flour, so it is less useful. In some cases, this can be embarrassed, so we must be careful and not allow ourselves to get involved in the appearance. You must look at the marking.

Whole wheat bread or full grains?

In your article for Talk, The nutritionist compares the nutritional values ​​of bread made of whole wheat flour and complete grain (eye, not multi -grade with refined flour).

This comparison comes to the conclusion that all of the entire grain bread is slightly higher in Fiber, proteins, niacin (vitamin B3), iron, zinc, phosphorus and magnesiumThe field but in integral flour has more carbohydrates (than in this case, when they are accompanied by fiber, they are healthy), thiamine (vitamin B1) and a folate (vitamin B9).

Therefore, everyone has their own advantages. Perhaps we could assume that full grains are a little healthier. But integral flour also Great option. It is important that 100% of the grains used or not are considered comprehensive.